VBT PROGRAMMING NOTES AND INSIGHTS

Intent Matters
Less is more
Adjust weight to meet velocity goal

Advanced Programming Strategies

Static Load

Goal is to keep the weight constant, and try to move it faster each workout. The velocity is variable.

Zone- Best to use Accelerated strength ( .5-.75 m/s ) or Strength speed ( .75- 1 M/s)

Length of phase 3-5 weeks, 2-3 workouts per week

Zone Drift-

The exercise starts in a designated zone and as sets progress, velocity drifts downward due to fatigue. Weight is not adjusted if velocity drifts outside of designated zone.

Example- 5 sets of 3 starting in Accelerated zone and ending up in Absolute Strength;

Set 1= .65 m/s

Set 2= .62 m/s

Set 3- .56 ms

Set 4- .51 m/s

Set 5- .48 m/s

Periodized Velocity

This strategy is similar to static load, in that the goal is to raise the velocity zone each week. Weight or load may stay the same or be adjusted to achieve the velocity goal. This is often used after a strength block, to acclimate the athlete to higher velocities over several weeks. This is best used for strength speed and speed strength zones.

Example

Trap bar Deadlift 4 sets of 4 reps

Week 1- .75-.82m/s

Week 2- .82- .9 m/s

Week 3- .9-1.0 m/s