At D1 Training Henderson, we are always searching for ways to maximize athlete performance while minimizing the risk of injury, especially during the season. One tool that has consistently proven its value in our approach is Velocity-Based Training (VBT). This innovative method helps us deliver training at exactly the right intensity for each athlete on any given day, ensuring we push them just enough to see progress, without overreaching.
What is VBT?
VBT focuses on measuring the speed of the bar or the athlete's movement during weight training exercises. Instead of relying solely on traditional metrics like sets, reps, and percentages of one-rep max (1RM), we look at the velocity of each lift. Using this data, we adjust loads dynamically, allowing us to train at the optimal intensity for that specific day. This is especially important in-season, when athletes are balancing the demands of practice, games, and recovery.
Trevor’s Journey to Vertical Mastery with VBT
At D1 Training Henderson, we see athletes from all sports, each with their own unique goals. Trevor, a former wrestler and current basketball player, came to us with one clear objective: improve his vertical jump. As an athlete who had already developed strength through wrestling, Trevor thrived in our group workouts, showing great progress. However, as we shifted his focus toward vertical-specific training, we knew that precision was key to unlocking his true potential.
Using Velocity-Based Training (VBT), we were able to pinpoint exactly the right loads for Trevor’s vertical jump training. His goal was to improve speed and power output, critical elements for enhancing his vertical. By tracking the velocity of his lifts, we adjusted his weights to ensure each session was maximally efficient, fine-tuning the load based on his performance that day. This real-time feedback allowed us to train Trevor at the optimal level, avoiding both undertraining and overtraining.
Through VBT, Trevor will be training his vertical by increasing both his explosive power and speed under the bar. His development showcases how VBT ensures athletes train at the perfect intensity to reach their specific goals, making each workout count. Trevor’s story is a perfect example of how customized training, backed by real data, can lead to breakthrough results.
The Importance of VBT In-Season
One of the biggest challenges during the season is maintaining peak performance without leading athletes into fatigue or injury. In-season training needs to be precise. VBT ensures that athletes train in their “sweet spot”—the zone where they’re gain in the area they are training for at that particular point in time: speed, strength or power but without excess fatigue. See chart for different VBT metrics
Recent research supports this. A 2021 study published in the Journal of Strength and Conditioning Research found that using VBT helps reduce fatigue by tailoring the intensity of each session based on the athlete's readiness that day . If an athlete is fatigued, the bar speed will naturally decrease, signaling the coach to reduce the weight or modify the workout. On the flip side, if the athlete is fresh and ready to perform, VBT ensures they train at the appropriate load to maximize gains.
Injury Reduction Through VBT
The in-season is notorious for increased injury risks due to cumulative fatigue and stress. VBT helps us mitigate this risk. By measuring the velocity of each lift, we can catch early signs of fatigue that traditional training methods might miss. For example, if an athlete's bar speed drops significantly from their baseline, we know their central nervous system may be overworked. Instead of pushing them, we can scale back or switch focus to lighter recovery work.
A study from Sports Medicine in 2022 emphasized the benefits of using VBT as a tool for fatigue management and injury prevention. Researchers found that athletes who trained using VBT during the season were less likely to experience performance dips or injuries than those using conventional percentage-based training . This is because VBT allows coaches to individualize workloads based on the athlete’s condition in real-time, rather than sticking to pre-planned percentages that may not match how the athlete feels on that day.
Maximizing Each Training Session
In-season, every training session counts. When athletes are dealing with intense schedules, we can’t afford to have them waste time either underperforming due to fatigue or overtraining when they’re already near exhaustion. VBT allows us to make sure they’re hitting the right level of effort for where they are at that moment. This leads to more productive sessions, better overall performance, and healthier athletes throughout the season.
At D1 Henderson, we use VBT tools that measure the bar speed to adjust training loads dynamically. This real-time feedback lets us make small but crucial changes, ensuring that every personal training sessions are as productive and safe as possible.
Bringing It All Together
For athletes, staying healthy and performing their best during the season requires smart, data-driven training. Velocity-Based Training is one of the most effective ways to ensure that each session is dialed in to meet the athlete's needs without pushing them beyond their limits. With VBT, we can measure progress, maintain performance, and—most importantly—keep our athletes on the field or court, rather than on the sidelines.
At D1 Training Henderson, we’re committed to using the latest in sports science to keep our athletes healthy, strong, and always improving. If you want to learn more about how VBT can help you or your athlete, fill out the contact form and let’s talk about how we can tailor your training to get the most out of every rep, every day.
References:
Dorrell, H. F., et al. (2021). "Effect of velocity loss thresholds on adaptations in strength, power, and velocity characteristics in highly trained athletes." Journal of Strength and Conditioning Research.
Weakley, J., et al. (2022). "The role of velocity-based training in preventing injuries and optimizing performance." Sports Medicine.