Go from VBT theory to application

Refine your  Velocity Based Training knowledge with posts on different apps and devices, zones, charts, and more.

Whether you are new to Velocity Based Training or a long-time VBT practitioner there is something for you in the articles below.

If you are new here, and want to learn velocity based training from the ground up I suggest starting here with part 1 of the Fundamentals Series, this 10-part blog series covers all the essential elements to get you started with velocity in the gym.

If you like these articles, make sure to subscribe to my newsletter to keep up to date with the latest VBT research and advice.

Is everything we know about VBT wrong?
10
min read

Is everything we know about VBT wrong?

There are many different ways to measure velocity in your training. Read on to uncover my favourite metric that no one is using (yet).
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Fixing the Velocity Zones: A new flexible system
8
min read

Fixing the Velocity Zones: A new flexible system

It's time to reimagine the velocity zones. In part two learn the details of a new, flexible three zone system for programming with velocity.
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Velocity Zones: The problem with using the five zone system
15
min read

Velocity Zones: The problem with using the five zone system

The existing five zone system is inaccurate, misused, and potentially frustrating your athletes. Learn why it is fundamentally flawed.
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The history and origins of the velocity zones in VBT
16
min read

The history and origins of the velocity zones in VBT

Part 1/3 we dive into the history of the popular zones approach to velocity based training. Learn how the five qualities of strength came to exist.
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Increase your vertical jump with velocity based training
6
min read

Increase your vertical jump with velocity based training

Do you want to add inches to your jump? Velocity based training might be the secret weapon you need unlock explosive strength and power.
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Adapting Dan John's rule of ten for velocity based training
4
min read

Adapting Dan John's rule of ten for 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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Why training to failure might be slowing down your progress
10
min read

Why training to failure might be slowing down your progress

Training at the point of failure might seem like a good way to push your limits, but the science suggests doing it too often might be holding you back
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The Henneman Size Principle and velocity based training
4
min read

The Henneman Size Principle and velocity based training

Henneman is one of the godfathers of strength and power adaptations. ⁠⁠His landmark discovery has key implications in velocity based training.
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Enhanced cluster set training with velocity based training
6
min read

Enhanced cluster set training with velocity based training

Clusters are a great way to increase workout density without sacrificing the quality of your output. Here is how VBT can be used to program clusters.
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