Let me say this off the bat, velocity based training is an amazing tool! However, it has unfortunately been constrained to only being performed by coaches and individuals using bar speed measuring devices, such as a Tendo unit or a Gymaware. I myself have used both Tendos and Gymawares and couldn’t be happier with my experience…But, the concept of velocity based training is exactly that, a CONCEPT!

The definition of “Concept” is: A general notion; abstract idea. By definition, a concept doesn’t have constraints and therefore the concept of velocity based training should not be constrained by bar speed measuring devices.

Breaking down the concept of velocity based training

In short, velocity based training hinges on the fact that there is a relationship between load/force and the speed (velocity) at which that load can be moved (force produced) when intent is maximal. Therefore, anytime we can measure the load and measure the speed we can implement velocity based training.

Speed/Velocity breakdown

We cannot always directly measure velocity and for this reason alone, the bar velocity measuring devices cornered the velocity based training market. However, if we know a little bit about physics, we can infer velocities by measuring distance and distance is really easy to measure (measuring tapes are cheap). How far an object is going to travel is based on its momentum and when the mass is constant (the weight on the bar is not changing) then the only variable influencing momentum is velocity. Therefore when measuring distance (ignoring friction/wind resistance for the sake of simplicity) the only variable affecting distance is velocity. So… now you can use distance to infer the velocity. Thus, a distance load relationship can be replaced with the velocity-load relationship.

Horizontal sled press

A horizontal sled press is a great example of how this distance load relationship can be used (video below)

 

The setup is quite simple, use a sled, a measuring tape and different weights. Put the athlete in a position that you desire appropriate. Make sure the tape is placed at the point where the sled is being released. Measure different distances and loads. As long as the flooring is consistent in your gym, friction doesn’t need to be calculated unless you are a nerd like myself.

Is this going to be perfect? Absolutely not. You will need to work out some of the positions and details that you deem most appropriate, but again the concept holds true!

You can also apply this concept to med ball throw (vertical measuring tape on the wall and have a camera record it). You can use straight leg landings on boxes and even catch height on a clean. Hell, you can apply this concept however you want. That’s the power of concepts, they are flexible!

Conclusion

Understand concepts first. If you get stuck watching what others do and then apply without understanding where the information is coming from, then you may be missing out on a huge piece of the pie. Instead, learn the concepts and apply them creatively. This is how innovation occurs