Velocity-Based Training (VBT)
Stop prescribing percentages of a hypothetical 1RM.
Daily readiness fluctuates by up to 18%. Prescribing a strict 85% of an old 1RM will inevitably lead to overtraining on a bad day or undertraining on a good one. Velocity-Based Training (VBT) solves this.
| Trait | Velocity Zone (m/s) | Target Adaptation |
|---|---|---|
| Absolute Strength | < 0.50 | Maximal Force production |
| Accelerative Strength | 0.50 - 0.75 | Force at high loads |
| Strength-Speed | 0.75 - 1.00 | Power output |
| Speed-Strength | 1.00 - 1.30 | RFD and speed |
Use our 1RM Velocity Estimator to track daily readiness without maximal testing.