VBT (Velocity-Based Training)
Training Methodology
Velocity-based training uses barbell movement speed — measured in meters per second — to regulate training loads and monitor athlete readiness. Instead of assigning a fixed percentage of 1RM, VBT prescribes a target velocity zone. Athletes load the bar until they’re moving it at the desired speed, which automatically adjusts for day-to-day variation in readiness and fatigue.
What Coaches Should Know
VBT is one of the more sophisticated load management tools available, and it has genuine value for programs that are already collecting good training data. The technology — devices like GymAware, Push Band, or TENDO — has become more affordable, but it still requires investment and coaching education to use well. Don’t buy the hardware before you understand the methodology.
The biggest practical benefit of VBT isn’t the fancy load prescriptions — it’s the daily readiness signal. A significant velocity drop from an athlete’s baseline on a given day tells you something is off before they even tell you. That early warning is worth a lot in a busy team environment where athletes don’t always self-report how they’re feeling.
Also related to: 1RM, RPE, Load Management, AMS