STRENGTH TEST WITH VELOCITY BASED TRAINING (VBT)
One aspect of our Assessment is the strength segment. We use the Push Band Device to measure the velocity of the bar, which determines what someone’s 1 rep maximum is based on the speed that they move the load. To me, this is way better than actually having to keep increasing the weight on an exercise until getting to a real 1 rep max. For one it’s much safer. The heavier you go in an exercise, the higher the risk, especially with someone that’s a beginner. Another great aspect is the data that’s collected. To know the velocity of a movement is another aspect to seeing progress. In the past, the only means of showing progress was looking at how much someone increased the load their lifting. Now we can measure if there’s an improvement in not just the load but also the speed at which you move it. For example, if someone does a flat barbell bench with 135 pounds and moves it .54 meters per seconds (m/s) and two months later they’re able to move the same 135 pounds at .64 meters per second, that is a significant improvement.
One of my clients, Antonio, started training with me on December 1st. His initial strength test was the following:
His 2nd set was his fasted set of the five sets he did, all progressively getting heavier. Here he moved 85 pounds at .81 m/s and produced 353 watts of power.
His last set was with 140 pounds and he moved it at .53 m/s and produced 266 watts of power. This speed at this weight (140 pounds) equates to a 205-pound bench press, which is a 30.8-pound improvement in roughly 6 weeks of training.
With the deadlift, his second set of the five done produced the most force with 604 watts.
His last set was with 180-pounds, and he moved that .51 m/s at 540 watts of power. This speed at this weight equates to a 277.8-pound dead lift, which is a 59.9-pound improvement.
He did not improve on the squat. I believe it was because he recently hurt his knee training in his sport of jiu-jitsu and was playing it safe and not moving too fast.