Suitable for intermediate to advanced lifters, this program is built with instructions to help anyone using velocity in their training. Even if this is your first time using a velocity tracker you can still make great progress on this plan
Strength training is a numbers game.
How much weight, how many reps and how long you rest between sets all play a crucial role in driving training outcomes. But there is a problem.
These numbers only paint half the picture. Reps and sets quantify the volume of your training, eg. "how much did I do this session?" But they provide almost no insight into the quality of your training, eg. "how well did I perform this session?”.
This is where velocity comes in.
By measuring and tracking lift velocity on a weekly basis you can develop a more refined appreciation for your physical readiness to perform in real time, helping you make adjustments to your planned training in order to optimise your training stress and recovery.
The program uses velocity in two key ways. Firstly through contextual autoregulation you will progress, hold or regress loads in response to your daily bar speeds relative to your own recent training history for that exercise. Secondly, daily training volume will be controlled through velocity loss cut-offs using percentage of fatigue to avoid overreaching or under working.
The program is highly flexible and customisable so you can include your preferred exercises and move through the three training blocks before completing a test and taper week. Everything you need to follow the program is available for free including:
Works with any VBT technology or device. You will need to have access to a velocity tracking technology in order to complete this program.