VBT Series Part 7: More VBT Training Methods and the VL10 Program

Different ways to use velocity-based training in strength training programs

Last time in the velocity-based training (VBT) series: Strength testing with velocity data.

Review Part 5 of this series for our basic training approach, just swapping out our Rate of Perceived Exertion (RPE) targets for velocity zones and using that to guide weight selection. This is the simplest option to start: Train a predetermined number of sets and reps within a velocity range, and adjust the load to achieve the velocity range. This was a good fit for our athletes coming off of RPE-based strength training.

There are a few other common ways to use VBT as well, any of which can be worth exploring at the right time and context for the athletes.

If athletes are transitioning from a percent-1RM strength training program, then these next two options could be a better fit than the RPE-transition program that we used. Read more about percent-1RM and RPE here.

Sets to Velocity Threshold

Train at a specific weight for a certain number of reps, and adjust the number of sets based on velocity. For example, do sets of 5 reps with 80%1RM until the average velocity for the whole set of 5 falls below 0.5m/s. Some athletes might do 3 sets, others 5, and others 8 (we can set a maximum number or total time limit, too). It’s important to regulate the rest time closely with this method, or you’ll be there all day as rest times prolong to do more sets. This method individualizes the total session volume for the athlete’s fatigue tolerance as the number of sets increases.

Reps to Velocity Threshold

Train at a specific weight for a certain number of sets, and adjust the number of reps based on velocity. For example, do 5 sets at 80%1RM until the velocity of an individual rep falls below 0.5m/s. Some athletes might get 5 reps, others 8, and others 10 (same as with sets, we can set a maximum number not to be exceeded). This requires making sure technique stays solid, as well as a signal to the athlete to terminate the set once a rep is below the limit. This method individualizes the volume of each set for the athlete’s fatigue tolerance as the number of total reps increases.

Mixing Methods of Sets, Reps, and Velocity

More adventurous or experienced trainees can also mix methods, getting more creative with VBT enhancement of load, sets, and reps. For example, work up in weight doing sets of 6-8 reps until the velocity of an individual rep falls below 0.5m/s. Then, do three sets of max reps at that weight, terminating the set when the velocity of an individual rep falls below 0.5m/s for general strength (more reps) or below 0.75m/s for power (fewer reps). Use good technique on all reps and regulate the rest intervals between sets. This adjusts the weight to the athlete’s ability in that session, and eliminates the need for a %1RM load target. There are lots of creative ways to program using VBT.

The VL10 (Velocity-Loss-10%) Protocol

We did “VL10” with one GRP rower last summer who is very experienced in strength training and had extra time to train at home before doing other late-season races. I drew from the training protocol in the 2021 German National Team study that I wrote about in the research section of Part 1. The rowers in that study did power clean, squat, bench row, conventional deadlift, and bench press for four sets at 80%1RM with 2-3 minutes of rest between each set. They did each set until the velocity dropped below 10% of the highest recorded rep speed. This is referred to as “VL10,” for “velocity-loss-10%.” We could also modify this to VL15 or VL20, using larger acceptable velocity losses to get more reps per set.

Here is velocity data from one front squat session and one hex bar deadlift session to see how it works. You can see that the final rep of each set is at least 10% slower than the fastest rep of the set. This marks the point at which we terminate the set.

We did VL10 for just front squat and hex bar deadlift, and did our assistance work as normal, unlike the study in which the rowers did all of their training with the VL10 protocol. We treated this phase as a four-week intensification phase before tapering for late-summer racing. Also unlike the 2021 study, we didn’t test 1RMs before or after the program, but just looked for progress in rep numbers and feel when rowing and racing. Our goal was not necessarily to increase the amount of reps from each week, but rather to autoregulate the strength training around her fatigue from race prep rowing training. She got more reps on the days when she came in more rested without a lot of prior rowing fatigue, and did fewer reps on days when she had done more in rowing training and was carrying greater fatigue. The goal is to equal-out the recovery burden on the athlete, managing the daily training load for longer-term progress.

After the four-week VL10 intensification phase, we went back to alternating one session for strength (0.5-0.75m/s) and one session for power (0.75m/s+) for a three-week phase before the final race of summer. This increased emphasis on rate of force development with the 0.75m/s+ power sessions after spending the four weeks of VL10 more in the 0.4-0.5m/s zone. Revisit the seat velocity data from Part 4 of this series for why the 0.75m/s zone is important for rowing performance. After four weeks moving slower and heavier, we needed to speed up for the specific rate of force development of rowing.

Training with VBT doesn’t have to be complicated. You absolutely can just do the same sets and reps as your normal strength training program with a velocity range instead of an RPE or %1RM target. That is the system I use with most of the athletes I coach. It’s still an improvement by quantifying rate of force production and improving individualization of strength training. There’s more for those who want more.

Enjoy your training!