Fitness weight training intensity (Intensity) is generally determined by the percentage of maximum muscle strength (1RM %). However, due to the frequent training and competition of high-level athletes, the physical condition will fluctuate every day. Research shows that athletes' daily 1RM can differ by up to 18%. ; Therefore, 80% of 1RM squats on different days can be very different, and the 1RM tested on weekdays cannot be used as the standard.
The biggest difference between VBT (Velocity based training) and traditional retraining methods is that velocity of movement (Velocity) is taken into consideration when judging an athlete’s training volume :
Use the "Force-Velocity Profile" as a reference and select the appropriate weight according to specific training goals (eg maximum muscle strength/explosive power/top speed) to achieve the target velocity zone (Target Velocity Zone).
If the movement is too fast, it may mean that the load is too light; if it is too slow, it may mean that the load is too heavy, or excessive fatigue (Metabolic fatigue/ Neuromuscular fatigue) has occurred and a rest is needed.
Sports technology is becoming more and more popular, and VBT is a new trend in the development of muscle strength and physical fitness in recent years. Through real-time feedback during training, coaches can instantly understand the current status of athletes, make objective and precise adjustments, improve the efficiency of each weight training session, and obtain important data reference for athletes in the long term.
Although the traditional method of testing 1RM is simple, it is time-consuming. In addition, considering factors such as technology and safety, it is difficult to accurately obtain real 1RM data. Instead of using the VBT test method, after measuring the movement speed through the instrument, and using the LV Profile for load-bearing summary analysis, you can predict the weight of different RMs as a reference, which is relatively more indicative.
Athletes' daily status is different, and the maximum strength can be +/- 18% (the higher the level of athletes, the smaller the positive and negative difference), so the traditional 1RM method to deduce the rigor of training intensity may not be enough. Using speed as the indicator will make it more timely and accurate to adjust the training weight using RPE in traditional timetables, and can achieve training goals more efficiently.
Athletes' fatigue management and recovery are very important. Through the VBT training method, we can more accurately understand the status of athletes on the day of training and adjust the training intensity. Using the MVT principle to manage the total amount of training movements can enable athletes to complete training and reduce fatigue in a safe and ideal state. Recovery time for better fatigue management.
Shooting actions during training can provide athletes with visual feedback of their actions. With VBT instruments such as Vmaxpro, it can provide real-time data feedback for each training action, and can cross-reference the predicted data. Research shows that using equipment with immediate feedback can increase training motivation and improve training efficiency.
Every training is an assessment! Perform quantitative and qualitative analysis for each training moment, allowing important data that is difficult to grasp with the naked eye to be recorded and analyzed in a timely manner. The longer it is used, the more precise data can be obtained; in other words, it can more accurately arrange and adjust training for athletes.
With the advancement of sports technology, VBT-type products and functions have become more cost-effective. Brands such as Vmaxpro can be connected wirelessly and support multi-station use, allowing VBT training to be more flexibly applied to indoor, outdoor, and team training.
If you are interested in starting VBT training but are not sure about designing your training schedule, you can join The Leaper’s Online Program. Our coaches will create a monthly training schedule tailored to your specific sports and follow it through the APP connection. Starting from $2200 per month.
*We provide VBT instrument rental for use in this course
The Leaper Sports Lab
Sports Performance Training Center
Room A, 22nd Floor, Sky Tower, Lai Chi Kok
