Articles and podcasts about velocity based training

Learn the theory and applications you need to leverage bar speed tracking in your training and programming
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Power
Strength
Intent

Faster reps vs slow reps: Why you should be using both in your program

Faster reps vs slow reps: Why you should be using both in your program

Get the most out of your training by capitalising on the benefits of both fast reps and slow reps in your training to maximise your strength, power and hypertrophy gains in the gym.
Get the most out of your training by capitalising on the benefits of both fast reps and slow reps in your training to maximise your strength, power and hypertrophy gains in the gym.
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VBT Tech

Complete guide to VBT devices and bar speed tracker apps 2024

Complete guide to VBT devices and bar speed tracker apps 2024

Linear positional transducers, Accelerometers, rack mounted cameras, smartphone apps — There are so many good ways to measure bar speed! This guide lists all the devices and apps on offer when choosing a VBT system.
Linear positional transducers, Accelerometers, rack mounted cameras, smartphone apps — There are so many good ways to measure bar speed! This guide lists all the devices and apps on offer when choosing a VBT system.
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Strength
Programming

How Barbell velocity tracking can make you stronger

How Barbell velocity tracking can make you stronger

You already do velocity based training - you just don't call it that! Whether it is conscious or subconscious, lifters are constantly analysing their sets through the lens of how fast the bar moves.
You already do velocity based training - you just don't call it that! Whether it is conscious or subconscious, lifters are constantly analysing their sets through the lens of how fast the bar moves.
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1RM
Profiling

A complete guide to 1RM testing & strength estimation

A complete guide to 1RM testing & strength estimation

Everything you need to know about testing, estimating and utilising the one repetition maximum in your training. A one rep max is the most amount of weight you can lift for a single repetition...
Everything you need to know about testing, estimating and utilising the one repetition maximum in your training. A one rep max is the most amount of weight you can lift for a single repetition...
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Practical
Fatigue

VBT log: Planning deloads from velocity data

VBT log: Planning deloads from velocity data

December 11, 2023: Getting sick, planning deloads and adjusting training with velocity trends.
December 11, 2023: Getting sick, planning deloads and adjusting training with velocity trends.
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Fatigue

Last rep velocity & RPE: Autoregulated strength training with VBT

Last rep velocity & RPE: Autoregulated strength training with VBT

Ideal for powerlifters, last rep velocity and RPE combine to unlock incredible strength gains through improved training autoregulation
Ideal for powerlifters, last rep velocity and RPE combine to unlock incredible strength gains through improved training autoregulation
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Practical
Profiling

VBT log: Breaking strength personal records

VBT log: Breaking strength personal records

December 1, 2023: A 12-month best weight and a new velocity personal record
December 1, 2023: A 12-month best weight and a new velocity personal record
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Power

Power metrics in the weightroom are flawed, but you should still use them

Power metrics in the weightroom are flawed, but you should still use them

Using VBT for power provides a simple, easy to understand metric that drives intent and motivation in training. But they are far from perfect.
Using VBT for power provides a simple, easy to understand metric that drives intent and motivation in training. But they are far from perfect.
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Fatigue

Is overreaching hurting your strength and muscle gains

Is overreaching hurting your strength and muscle gains

Probably not, Imagine your training year like building a brick wall... Too much effort in one brick will compromise the entire structure.
Probably not, Imagine your training year like building a brick wall... Too much effort in one brick will compromise the entire structure.
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Fatigue

Training to failure: a complete guide to the pros and cons

Training to failure: a complete guide to the pros and cons

Going all out isn't always best for strength or hypertrophy; it leads to overtraining, injury, and kills gains. By measuring proximity to failure with RPE and VBT, you can train hard and smart for consistent long-term results. Learn when to use failure strategically in your programs
Going all out isn't always best for strength or hypertrophy; it leads to overtraining, injury, and kills gains. By measuring proximity to failure with RPE and VBT, you can train hard and smart for consistent long-term results. Learn when to use failure strategically in your programs
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1RM
Profiling

5 Ways to measure 1RM strength in the gym

5 Ways to measure 1RM strength in the gym

There are many well-researched and valid methods to find your one-rep max (1RM) this article we will unpack 5 of the best. Find your 1-rep max for bench press, squats, deadlift and more.
There are many well-researched and valid methods to find your one-rep max (1RM) this article we will unpack 5 of the best. Find your 1-rep max for bench press, squats, deadlift and more.
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Hypertrophy
Programming
Strength

Machines vs free weights for strength and power: Which is better?

Machines vs free weights for strength and power: Which is better?

Machines, barbells & free weights are all incredible training tools. But what does science say is the best for building the most muscle or strength?
Machines, barbells & free weights are all incredible training tools. But what does science say is the best for building the most muscle or strength?
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Podcast

The Coaches Table: All things Velocity Based Training w/ Jacob Tober

The Coaches Table: All things Velocity Based Training w/ Jacob Tober

Podcast: In this episode with discuss in depth with Jacob Tober on all things Velocity Based Training, starting a business, an app and developing.
Podcast: In this episode with discuss in depth with Jacob Tober on all things Velocity Based Training, starting a business, an app and developing.
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Podcast

Oxidative Potential: Velocity based training for Performance, Autoregulatory methods

Oxidative Potential: Velocity based training for Performance, Autoregulatory methods

Podcast: Among being a leader, practitioner and educator in the Velocity Based Training space, Jacob is also an ASCA certified coach, and an ESSA accredited Sports scientist.
Podcast: Among being a leader, practitioner and educator in the Velocity Based Training space, Jacob is also an ASCA certified coach, and an ESSA accredited Sports scientist.
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Programming
Fundamentals

Effective example applications of velocity based training

Effective example applications of velocity based training

Can you get strong without velocity based training and barbell tracking? Probably. Is it easier, and will you make gains faster with it? Absolutely
Can you get strong without velocity based training and barbell tracking? Probably. Is it easier, and will you make gains faster with it? Absolutely
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1RM
Profiling

Estimate your 1RM with bar speed tracking (VBT)

Estimate your 1RM with bar speed tracking (VBT)

Since the start, VBT has been used to estimate 1RM strength in the gym. Here is everything you need to know.
Since the start, VBT has been used to estimate 1RM strength in the gym. Here is everything you need to know.
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Practical

Velocity Based Training for Bodybuilding

Velocity Based Training for Bodybuilding

Using VBT and velocity tracking to make gains and improve the quality of your hypertrophy training
Using VBT and velocity tracking to make gains and improve the quality of your hypertrophy training
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Podcast

Petey Performance: Redefining Velocity Based Training with Jacob Tober (VBT Coach)

Petey Performance: Redefining Velocity Based Training with Jacob Tober (VBT Coach)

Podcast: This episode of the podcast is with Australian S&C Coach and founder of Metric VBT, Jacob Tober. Jacob is an expert in velocity-based training and has spent the last couple of years developing his own VBT tracking tool in the form of Metric.
Podcast: This episode of the podcast is with Australian S&C Coach and founder of Metric VBT, Jacob Tober. Jacob is an expert in velocity-based training and has spent the last couple of years developing his own VBT tracking tool in the form of Metric.
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Podcast

From the Ground Up: VBT and how to make the most out of utilizing VBT within your program

From the Ground Up: VBT and how to make the most out of utilizing VBT within your program

Podcast: Velocity based training can be a gamechanger in a number of ways, firstly it gives a snap shot of an athletes overall readiness for a given session. This gives coaches measurable data at the beginning of training to help gauge stress.
Podcast: Velocity based training can be a gamechanger in a number of ways, firstly it gives a snap shot of an athletes overall readiness for a given session. This gives coaches measurable data at the beginning of training to help gauge stress.
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Fatigue
Strength

Using velocity based training for a strength rebuild

Using velocity based training for a strength rebuild

Practical examples and benefits to using velocity based training in your strength training program. Read how I structured my rebuild phase to get to my best-ever strength levels with the help of barbell velocity tracking
Practical examples and benefits to using velocity based training in your strength training program. Read how I structured my rebuild phase to get to my best-ever strength levels with the help of barbell velocity tracking
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Velocity zones

Velocity zones part 4: Applications of velocity based training

Velocity zones part 4: Applications of velocity based training

Velocity zones are often misunderstood, dive into three practical ways to apply them for making strength and power gains with VBT
Velocity zones are often misunderstood, dive into three practical ways to apply them for making strength and power gains with VBT
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Podcast

Eric the Performance Guy: Velocity tracking with Jacob Tober

Eric the Performance Guy: Velocity tracking with Jacob Tober

Podcast: A 55 minute chat about all things VBT and velocity tracking for athletic performance with Eric the Performance Guy
Podcast: A 55 minute chat about all things VBT and velocity tracking for athletic performance with Eric the Performance Guy
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Podcast

SportsGrad: How to launch your career in sport science

SportsGrad: How to launch your career in sport science

Podcast: We may have just found the model sport science grad!! Now well and truly a professional, Jacob Tober is a learning machine. At uni he was top of his class, at 22 he became a @coreadvantage business partner. And now he’s created his own app!
Podcast: We may have just found the model sport science grad!! Now well and truly a professional, Jacob Tober is a learning machine. At uni he was top of his class, at 22 he became a @coreadvantage business partner. And now he’s created his own app!
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Podcast

Struggle to Strength Podcast: Velocity based training with Jacob Tober

Struggle to Strength Podcast: Velocity based training with Jacob Tober

Podcast: The more variables we can improve upon, the better we become. Especially when it comes to health, fitness, and the competitive environment.
Podcast: The more variables we can improve upon, the better we become. Especially when it comes to health, fitness, and the competitive environment.
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Profiling
Fundamentals

Tracking progress in the gym with velocity based training

Tracking progress in the gym with velocity based training

Using velocity to highlight progress can be a great way to keep athletes motivated and enable program adjustments without the need for time-consuming periodisation and painstaking spreadsheet creation
Using velocity to highlight progress can be a great way to keep athletes motivated and enable program adjustments without the need for time-consuming periodisation and painstaking spreadsheet creation
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Fatigue

Autoregulation and readiness with velocity based training

Autoregulation and readiness with velocity based training

Strength and power readiness fluctuate on a daily basis. With velocity based training it is possible assess this change in fatigue state in real-time during your session, here's how to use bar speed to autoregulate and optimise your workouts
Strength and power readiness fluctuate on a daily basis. With velocity based training it is possible assess this change in fatigue state in real-time during your session, here's how to use bar speed to autoregulate and optimise your workouts
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Profiling
Practical
Fundamentals
Deep dive

Managing your bar speed data

Managing your bar speed data

VBT truly shines when you have a recorded training history to help put everything in context. Learn the best approach to logging your data.
VBT truly shines when you have a recorded training history to help put everything in context. Learn the best approach to logging your data.
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Podcast
1RM
Strength
Fatigue

Reactive Training Systems: Using Velocity to Calibrate RPE

Reactive Training Systems: Using Velocity to Calibrate RPE

Podcast: In this episode, RTS Founder and Head Coach, Mike Tuchscherer, meets with Jacob Tober of 'Metric' which is a velocity-based training app that helps you measure velocity with your smartphone--no strings attached.
Podcast: In this episode, RTS Founder and Head Coach, Mike Tuchscherer, meets with Jacob Tober of 'Metric' which is a velocity-based training app that helps you measure velocity with your smartphone--no strings attached.
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1RM
Profiling

Load velocity profile: A complete guide to athletic VBT profiling

Load velocity profile: A complete guide to athletic VBT profiling

The load velocity profile is stable relationship between the weight we lift and the speed at which we move it. There are a number of calculations and applications that can help coaches and athletes track progress, monitor fatigue, and optimise training in the short and long-term.
The load velocity profile is stable relationship between the weight we lift and the speed at which we move it. There are a number of calculations and applications that can help coaches and athletes track progress, monitor fatigue, and optimise training in the short and long-term.
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Intent
Fundamentals

Real-time velocity feedback to boost gym performance

Real-time velocity feedback to boost gym performance

Using VBT training to boost your strength gains and drive motivation and competition in your workout programs. Learn the theory and application of barbell velocity tracking to provide real-time feedback and increase your intent when lifting weights
Using VBT training to boost your strength gains and drive motivation and competition in your workout programs. Learn the theory and application of barbell velocity tracking to provide real-time feedback and increase your intent when lifting weights
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Podcast
VBT Tech

User Friendly: Jacob Tober on MetricVBT

User Friendly: Jacob Tober on MetricVBT

Podcast: Our guest this week is Jacob Tober of MetricVBT. Jacob joins us from Australia to give us the inside track on his company. They are creating a very user friendly app for your workouts in the gym.
Podcast: Our guest this week is Jacob Tober of MetricVBT. Jacob joins us from Australia to give us the inside track on his company. They are creating a very user friendly app for your workouts in the gym.
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Fundamentals
Practical

Reviewing velocity data from a single set

Reviewing velocity data from a single set

It is when we look at the set level that we can start to make real-time assessments of how today’s training is going.
It is when we look at the set level that we can start to make real-time assessments of how today’s training is going.
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Fundamentals
Programming

Analysing a single rep - VBT training metrics

Analysing a single rep - VBT training metrics

Explore the definitions, theory and application of the most common metrics available with barbell velocity trackers. Learn how to apply these metrics to your training.
Explore the definitions, theory and application of the most common metrics available with barbell velocity trackers. Learn how to apply these metrics to your training.
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Podcast

Prepare like a Pro: Head of Research and Development at Core Advantage

Prepare like a Pro: Head of Research and Development at Core Advantage

Podcast: Joining Jack today is Jacob from Core Advantage. He is also Co-Founder of Metric, an app that uses a unique computer vision system and rep-detection algorithm to analyse camera footage from a mobile device and measure barbell velocity.
Podcast: Joining Jack today is Jacob from Core Advantage. He is also Co-Founder of Metric, an app that uses a unique computer vision system and rep-detection algorithm to analyse camera footage from a mobile device and measure barbell velocity.
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Podcast

No Weak Links: Theory & Practical use of Velocity Based Training

No Weak Links: Theory & Practical use of Velocity Based Training

Podcast: On this episode I interviewed Jacob Tober who is a Strength & Conditioning Coach and the Co-Founder of Metric which is a velocity based system used on your smart phone.
Podcast: On this episode I interviewed Jacob Tober who is a Strength & Conditioning Coach and the Co-Founder of Metric which is a velocity based system used on your smart phone.
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Podcast
1RM

Barbell Coach & Physio: Is velocity based training the new way to measure a PB?

Barbell Coach & Physio: Is velocity based training the new way to measure a PB?

Podcast: Episode #75 we chat with guest Jacob Tober from Metric VBT about their app which is soon to launch. This technology allows people to record metrics and data, in relation to the velocity and distance of their lifts.
Podcast: Episode #75 we chat with guest Jacob Tober from Metric VBT about their app which is soon to launch. This technology allows people to record metrics and data, in relation to the velocity and distance of their lifts.
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VBT Tech

Metric VBT: The revolutionary barbell velocity tracking app

Metric VBT: The revolutionary barbell velocity tracking app

MetricVBT is a revolutionary bar speed tracking app that uses your smartphone camera to accurately track velocity and range of motion for barbell lifts. Externally validated, easy to use, and free
MetricVBT is a revolutionary bar speed tracking app that uses your smartphone camera to accurately track velocity and range of motion for barbell lifts. Externally validated, easy to use, and free
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Fundamentals

Propulsive vs mean vs peak velocity

Propulsive vs mean vs peak velocity

There are many different ways to measure velocity in your training. Read on to explore the differences, uses and why the best metric might not be the one you are currently using.
There are many different ways to measure velocity in your training. Read on to explore the differences, uses and why the best metric might not be the one you are currently using.
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Velocity zones

Velocity zones part 3: A new system for VBT zone training

Velocity zones part 3: A new system for VBT zone training

It's time to reimagine the velocity zones, simpler to use, faster to explain, and relevant to existing programming approaches. Learn the details of a new, flexible three zone system for training and coaching with barbell velocity.
It's time to reimagine the velocity zones, simpler to use, faster to explain, and relevant to existing programming approaches. Learn the details of a new, flexible three zone system for training and coaching with barbell velocity.
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Podcast

Triax Performance Show: Velocity Based Training explained with Jacob Tober

Triax Performance Show: Velocity Based Training explained with Jacob Tober

Podcast: Jacob Tober, a strength and conditioning coach and sport scientist was gracious enough to come on the DeakHeads podcast to talk all things Velocity based training (VBT).
Podcast: Jacob Tober, a strength and conditioning coach and sport scientist was gracious enough to come on the DeakHeads podcast to talk all things Velocity based training (VBT).
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Podcast

Core Advantage: Jacob Tober On How To Use Velocity Based Training

Core Advantage: Jacob Tober On How To Use Velocity Based Training

Podcast: former host Jacob returns as a guest to talk all about Velocity based training and barbell velocity tracking - a powerful way to get more out of your training.
Podcast: former host Jacob returns as a guest to talk all about Velocity based training and barbell velocity tracking - a powerful way to get more out of your training.
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Velocity zones

Velocity zones part 2: The problem with the five zone model

Velocity zones part 2: The problem with the five zone model

The 5-zone training model of velocity based training is broken and flawed. The most commonly used five zone model including speed-strength and strength-speed is not all that useful. Here's why, and a better solution.
The 5-zone training model of velocity based training is broken and flawed. The most commonly used five zone model including speed-strength and strength-speed is not all that useful. Here's why, and a better solution.
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Velocity zones

Velocity zones part 1: The history of the VBT speed zones

Velocity zones part 1: The history of the VBT speed zones

Dive into the history of the 5 velocity strength zones in velocity based training. Learn the origins and why they might not be the best system...
Dive into the history of the 5 velocity strength zones in velocity based training. Learn the origins and why they might not be the best system...
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Intent
Practical
Power

Explosive weight training to increase your vertical jump via VBT

Explosive weight training to increase your vertical jump via VBT

Do you want to add inches to your jump? Velocity based training might be the key increasing your leap with lifting weights in the gym
Do you want to add inches to your jump? Velocity based training might be the key increasing your leap with lifting weights in the gym
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Fatigue
Strength
Programming

Adapting Dan John's rule of ten to velocity based training

Adapting Dan John's rule of ten to velocity based training

Dan John’s rule of ten for strength training changed how I program. Here’s how I have adapted it and apply it when doing velocity based training.
Dan John’s rule of ten for strength training changed how I program. Here’s how I have adapted it and apply it when doing velocity based training.
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Intent
Power
Programming

Henneman's Size Principle explained - How it can help your lifting

Henneman's Size Principle explained - How it can help your lifting

Henneman is one of the godfathers of strength and power adaptations. ⁠⁠His landmark discovery in motor unit recruitment, the ways we can shortcut and accentuate the activation of our biggest most forceful muscle fibres has key implications in your training program
Henneman is one of the godfathers of strength and power adaptations. ⁠⁠His landmark discovery in motor unit recruitment, the ways we can shortcut and accentuate the activation of our biggest most forceful muscle fibres has key implications in your training program
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Power
Hypertrophy
Strength

Cluster set training method - how and when to use clusters

Cluster set training method - how and when to use clusters

Cluster sets are an effective way to increase workout density and training volume without sacrificing strength or power output. Here is how you can use them in your next program to maximise time efficiency in the gym.
Cluster sets are an effective way to increase workout density and training volume without sacrificing strength or power output. Here is how you can use them in your next program to maximise time efficiency in the gym.
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Fatigue

Velocity loss threshold: Fatigue percentage guidelines for VBT

Velocity loss threshold: Fatigue percentage guidelines for VBT

Learn how to use velocity loss thresholds in your training?⁠ Find the optimal fatigue % to maximise strength and power in the gym.
Learn how to use velocity loss thresholds in your training?⁠ Find the optimal fatigue % to maximise strength and power in the gym.
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Intent
Power

Published! My first velocity based training research paper

Published! My first velocity based training research paper

I had an awesome experience as part of my first research team. In our study we looked at the neural effects of training with intent.
I had an awesome experience as part of my first research team. In our study we looked at the neural effects of training with intent.
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Intent
Practical

Unlock your training with real-time feedback

Unlock your training with real-time feedback

Use real time velocity feedback to increase motivation and drive competition for this simple way to boost your strength and power training program
Use real time velocity feedback to increase motivation and drive competition for this simple way to boost your strength and power training program
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Fundamentals
Intent
Fatigue
Profiling
1RM

The continuum of velocity based training application

The continuum of velocity based training application

Practical strategies to help you make faster progress in the gym by applying VBT training methods. Ideal for athletes, strength development and power training
Practical strategies to help you make faster progress in the gym by applying VBT training methods. Ideal for athletes, strength development and power training
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Profiling
Programming
VBT Tech

The Science behind Velocity Based Training

The Science behind Velocity Based Training

Velocity based training is built on two simple foundational principles. The load-velocity profile and the principle of intent to move.
Velocity based training is built on two simple foundational principles. The load-velocity profile and the principle of intent to move.
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Fundamentals
VBT Tech
Practical

Here's how to get started with velocity based training (VBT)?

Here's how to get started with velocity based training (VBT)?

A beginner's guide to Velocity based training (VBT). VBT is GPS but for lifting weights. It helps lifters better control fatigue, intensity to optimise training and programming.
A beginner's guide to Velocity based training (VBT). VBT is GPS but for lifting weights. It helps lifters better control fatigue, intensity to optimise training and programming.
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Podcast

Core Advantage: The Benefits Of Velocity Based Training

Core Advantage: The Benefits Of Velocity Based Training

Podcast: With the release of our new online VBT course, Durham and Jacob dive into the strengths, weaknesses, and touch of some of the best practices for utilising VBT with your clients and athletes.
Podcast: With the release of our new online VBT course, Durham and Jacob dive into the strengths, weaknesses, and touch of some of the best practices for utilising VBT with your clients and athletes.
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Free Velocity based training resources

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Elevate Your Training with Metric VBT

Maximise your workout effectiveness by monitoring key metrics like velocity, power, range of motion and tempo with just your smartphone.

Metric VBT automatically calculates your 1RM from bar speed data, along with bar path tracking, RPE logging and a full workout builder.

Metric is the perfect lifting app to refine your technique and enhance your strength.

Download it on iOS today.

App Store download logo for Metric VBT