Velocity-based Training

Abstract

Although training intensity is commonly adapted by modifying the relative load (e.g. %1RM), absolute velocities are also targeted to facilitate speed- and power-oriented training objectives. PURPOSE: Examine the variation in relative loads and relative velocities used to perform a bench press at 6 absolute velocities. METHODS: Thirty men completed three bench press tests: 1RM, max velocity with 2.5kg bar, and 6 sets of 4 reps with loads of 15-90% 1RM. Participants were instructed to lower and lift the bar as fast as possible. Mean and peak concentric barbell velocity was computed via a linear position transducer. The average mean velocity of each 4-rep set and the relative load lifted were used to create participant-specific regression equations that would capture each individual’s load-velocity relationship. These equations were then used to estimate the %1RM that would have been used to move the bar with the group’s mean velocity with loads of 15-90% 1RM). These “target” velocities were also expressed as a relative percentage of the maximum velocity (%Vmax) achieved by each participant during the 2.5kg test. The variation in %1RM for each velocity was described by the standard deviation and range amongst participants. A similar approach was used to estimate the %Vmax that would have been achieved using a range of loads (15-100% 1RM). RESULTS: Lower %1RM and higher mean velocities were associated with the largest variation in training intensity across participants (Table 1). CONCLUSION: Using specific absolute mean velocities as “targets” could result in substantial variation to the corresponding %1RM and %Vmax across a group of athletes. To accommodate the abilities of each performer, it may be important to use relative velocity targets.Table 1: Participants’ estimated %1RM and estimated %Vmax for 7 absolute velocities and relative loads, respectively. Data were computed using the participant-specific regression equations, and are expressed as a mean, standard deviation (SD) and range.