Velocity Based Training for Weightlifting | Is VBT good?
Wil Fleming2022-09-04
Olympic weightlifting#snatch#weightlifting#olympics#clean and jerk#plyometrics#mobility#jerk#clean#olympic lifting#power clean#power snatch#athlete
1K views|2 years ago
💫 Short Summary
The video covers the speaker's journey in training and athletics, emphasizing velocity-based training (VBT) for athletes. It discusses the history and benefits of VBT, the importance of accuracy in measurements, and the application of VBT in weightlifting. The video highlights creating velocity profiles, adjusting training based on individual performance, and assessing athlete readiness. It also explores the use of VBT to optimize training effectiveness, minimize fatigue-related risks, and improve performance outcomes. The speaker shares insights on evolving coaching techniques, training programs, and the benefits of incorporating velocity into existing programs.
✨ Highlights
📊 Transcript
✦
Speaker expresses gratitude for audience support during velocity-based training project and book writing during pandemic.
00:14Details shared about speaker's family and acknowledgments made to wife and audience for sacrifices.
Appreciation expressed for audience's time and interest in content, emphasizing gratitude for their presence and attention.
Brief mention of speaker's background as an athlete and experience at Indiana University, highlighting expertise in training and athletics.
✦
The speaker's coaching journey began with track and field and transitioned to strength and fitness training.
06:06Despite setbacks, the speaker founded Force Fitness and Performance in Bloomington, Indiana, training Division One athletes.
In 2018, the speaker shifted focus to weightlifting, establishing a company called One Kilo.
The speaker coaches a diverse range of clients, including the strongest woman in America, older, and younger lifters.
The speaker finds fulfillment in coaching full-time and has achieved success with master's lifters setting national records in 2020.
✦
Importance of optimizing stress levels in athletes through velocity training.
06:31Transitioned from using percentages to focusing on reps and reserve to find the right stress levels.
Coaching a variety of athletes, including college students and adults with jobs, emphasizing the need to consider individual stress levels.
Sharing a story about observing velocity-based training at a competition and its impact on training approach.
✦
Overview of Velocity-Based Training (VBT)
09:48VBT has been used in sports training since the 1980s, with Brian Mann coining the term.
Advancements in technology have made VBT more accessible for athletes.
VBT should be integrated into training programs along with other components, not viewed as a standalone solution.
Recommended for advanced athletes to improve performance and maximize training effectiveness, but not a replacement for fundamentals or fixing poor technique.
✦
Benefits of Velocity-Based Training
13:19Velocity-based training is more reliable than percentage-based training, as velocity provides accurate feedback while percentages can be influenced by perception.
RPE and rep max are influenced by athletes' experience and personality, with more experienced athletes being better at estimating their exertion levels.
VBT allows for auto-regulation, enabling adjustments in training based on daily fluctuations for more precise results.
Studies have shown that VBT leads to increased jump height and bench press performance compared to percentage-based training.
✦
Benefits of Velocity-Based Training (VBT)
16:42VBT involves auto-regulating programs based on daily fluctuations for optimal results.
Personal testimonies show hitting lifetime PRs and winning championships with VBT.
External cues like velocity feedback improve athlete performance.
Intentional fast bar movements lead to greater improvement in VBT.
✦
Importance of Providing Feedback After Every Rep in Training.
18:44Athletes show faster improvements when feedback is given after each repetition rather than after a set or workout.
Athletes recruit higher threshold motor units when instructed to go faster during training.
Velocity drop study indicates a 20% drop leads to greater hypertrophy gains.
Training at fast speeds can significantly increase athlete's strength, with specific speed targets being more effective cues than broad cues like 'go fast as possible'.
✦
Importance of measuring mean and peak velocity in weightlifting movements.
21:55Mean velocity indicates average speed during the upwards movement, while peak velocity is the highest speed reached.
Knowledge of these metrics aids in refining lifting technique and enhancing performance.
Ballistic movements in weightlifting involve propelling the bar upwards, with gravity acting as a resistance.
Proper positioning and speed control are essential for effective execution, with varying measurements needed for slow and fast lifts.
✦
Discussion on VBT speed zones and their alignment with training traits like power, hypertrophy, and anatomical adaptation.
25:51Highlight of the Bosco strength continuum, initially based on percentages of an athlete's one rep max.
Explanation of different zones including absolute strength, accelerative strength, and speed strength in relation to training intensity levels.
Emphasis on understanding the difference between speed strength and strength speed.
Relevance of traditional periodization in training programs.
✦
Application of strength zones in weightlifting.
28:35Velocity profiles of athletes are used to classify them as force-oriented or velocity-oriented.
Tailoring training based on classifications, with gorillas needing speed strength and strength speed, while kangaroos require accelerative and absolute strength.
Increasing the velocity curve to enhance both speed and force production in athletes.
Optimizing performance through tailored training programs.
✦
Importance of velocity-based tools in training.
32:35Different types of tools such as linear positional transducers and inertial measurement units are discussed.
Cost of these tools has decreased, making them more accessible for athletes and coaches.
Accurately measuring speed and force is crucial for optimizing training for different types of athletes.
Affordable technology has enabled outfitting training rooms and gathering data on more athletes.
✦
Importance of accuracy and reliability in measurements.
35:13IMUs and accelerometers are cost-effective and easily accessible tools for physical measurements, but may lack accuracy for fast movements.
Camera-based systems, like Microsoft Kinect, offer advanced features such as bar path tracking and utilize 3D technology.
Despite drawbacks, IMUs, accelerometers, and camera-based systems provide valuable data for fitness and performance tracking.
✦
Importance of user interface in VBT devices.
37:47Various VBT devices compared based on cost and functionality, including gym wear, Tendo, and pushband.
Use of cameras like Perch and Elite Form for individual tracking mentioned.
Challenges with accuracy in some devices like Gym Aware Flex highlighted.
Brian emphasizes velocity as an additional coaching tool, not the final decision-maker.
✦
Importance of establishing good technique before focusing on velocity in weightlifting.
40:22Proper form is crucial to prevent injury and ensure effective lifts.
The hierarchy of weightlifting prioritizes position, speed, and load, with emphasis on technique over speed.
Different weightlifting movements require varying speeds based on the athlete's height.
Roman categorized minimum speeds for different height categories in weightlifting movements like snatches and cleans.
✦
The impact of height on weightlifting performance.
44:26Taller athletes need to achieve higher velocities to move the same load.
Taller athletes typically do more work per session than shorter athletes.
Hang movements result in faster movements compared to lifts from the floor.
Deficit snatches are faster than snatches from the floor, showing the influence of height on weightlifting performance.
✦
Impact of starting position on speed in athletic activities.
46:41Flying starts lead to higher speeds compared to static starts.
Emphasis on reaching maximum speed and not terminating lift prematurely.
Muscle snatches are more beneficial for power output and speed development than pole exercises.
Distance equates to speed, prioritize muscle snatches for maximizing speed in the weight room.
✦
Importance of creating a velocity profile for athletes.
49:30The velocity profile is essential for tracking progress and adjusting programming based on changes in one rep max.
Minimum velocity threshold (MVT) is crucial in determining the slowest speed an athlete can lift at and is used to build training programs.
Reps left velocity profile is used to gauge performance during sets to failure, with velocity remaining consistent regardless of weight or percentage on the bar.
✦
Importance of Velocity Profiles in Weightlifting Progress
53:17Tracking velocity profiles can aid in monitoring progress and setting training goals.
Start tracking velocities above 75-80% of one rep max to avoid changes in technique.
Belts can enhance lift speed by around 5%, proving their effectiveness in improving performance.
Individualized profiles are crucial due to variations in athlete height.
Analyzing velocity data allows coaches to customize training programs for targeted intensity ranges and optimal outcomes.
✦
Importance of Velocity Profiling in Evaluating Athlete Readiness.
55:24Higher jump squat performance is correlated with predicting one-rep max in back squats.
Muscle snatch and velocity testing are effective tools for assessing daily readiness.
The concept of the effort index is introduced as a new area of interest for ongoing exploration and research in the field of athlete readiness.
✦
Correlation between post-session fatigue and velocity measures.
58:05Effort index accurately predicts blood lactate levels and neuromuscular fatigue.
Effort index correlates with performance outcomes, measuring mean velocity and velocity loss in a set.
Effort index quantifies workout intensity and stress on athletes, providing insights for training sessions.
Training with velocity helps optimize training effectiveness and minimize fatigue-related risks.
✦
Highlights of Velocity-Based Training Program
01:01:30The program focuses on velocity-based training over traditional percentage-based training.
It includes different loading weeks such as base week, recovery week, and PR week.
Velocity targets are adjusted based on individual performance to increase speed and volume.
Emphasis is placed on using velocity as a more accurate measure for training intensity.
✦
Evolving weightlifting coaching techniques discussed, focusing on peaking, using singles, and velocity programs.
01:03:59Program involves linear style progression with blocks for doubles, singles, and triples.
Emphasis on avoiding grindy reps and maintaining specific thresholds.
Case study of a 49 kg lifter with unique squat speed.
Mention of athlete Maddie Rogi's successful lifts at university nationals before shutdown.
✦
Weightlifter shows significant improvement in lifts.
01:07:30Coach mentions progress in training techniques, including varying sets, reps, and velocity.
Adjusting variables based on speed loss is highlighted for athlete hypertrophy.
Importance of using minimum velocity and load in weightlifting training is emphasized.
Benefits of variable sets for performance improvement are emphasized in conclusion.
✦
Importance of Adding Velocity to Training Programs
01:10:57Emphasizes the need for a strong existing program before introducing velocity to training.
Muscle snatch is recommended for weightlifting as it serves as a reliable readiness indicator.
Publisher/editor is aiming to complete a book by September 1st.
✦
Efficiency in weightlifting with velocity.
01:15:59Athletes may experience a decrease in minimum velocity threshold.
Better athletes are more efficient at getting under the bar.
Training can assist athletes in becoming faster under the bar.
Example of Harrison performing cleans at 1.3 speed instead of 1.5 due to high efficiency; Spencer Arnold discussed speed in lifting.
✦
Importance of measuring peak velocity and average velocity in weightlifting movements for assessing athlete efficiency.
01:17:47Peak velocity is crucial for Olympic lifts, with potential correlations between athlete efficiency and velocity metrics.
Emphasis on focusing on peak velocity for Olympic lifts, with secondary metrics like range of motion also being considered.
Utilizing force scales for measuring peak force and discussing the potential benefits of pap work for improving performance.
✦
Speaker encourages viewers to reach out for further communication and mentions upcoming book release.
01:20:35Book release expected in September or October.
Speaker expresses gratitude for support and feedback from audience.
Viewers are invited to stay connected for updates on book release.
00:01thank you for joining me um i'm pumped
00:04to do this i if you guys have been
00:05paying attention to me in any regard
00:08i've been working on this velocity-based
00:09training project for a while
00:11um
00:13i was actually
00:14i want to pull up my remote real quick
00:16so i can switch slides and stuff
00:19all right
00:20so i've been working on this
00:21velocity-based training project for
00:23a while right collecting information and
00:26stuff but then probably
00:28really started writing deciding i was to
00:30write a book and spend spend some time
00:32on it
00:35at january first of this year
00:38and then ended up at january first
00:41time we had the pandemic and
00:44um
00:45locked at home so i just started writing
00:47right so i actually got the book all
00:49done we got a ton of words out there did
00:51a ton of extra research did my own
00:52research with my athletes and all that
00:53kind of stuff and then uh sent that off
00:56to the publisher and that should be
00:58coming
00:58um
01:00back to me in the next couple weeks and
01:02so i should
01:03be able to like get the book itself out
01:05there but i just had all this
01:06information in my head
01:07uh i had so much fun writing it that and
01:09i don't know if my writing is as good
01:11you know or maybe my speaking's not as
01:13good as my writing but who knows i just
01:14wanted to get it out here so i really
01:15appreciate you guys being here so i'm
01:17gonna share everything i got on
01:18velocity-based training
01:20um
01:21minus anything that i've added in
01:24really lately but so we're gonna do
01:26velocity-based training for
01:27weightlifting we're just gonna go
01:28through the whole thing so you know
01:30we're gonna talk about the types of
01:31units we're gonna talk about
01:33how we measure it um what's important
01:36i'm gonna show you guys like a tr a
01:37whole training program that i've been
01:38doing with athletes it's been really
01:40really effective for improving their
01:42lifts
01:43and something i think is uh very fun
01:47and and been really really useful so
01:50um
01:52let's get going to this first slide
01:55all right so that's my family i always
01:56say thank you the very first slide
01:58anytime i present it's always a thank
01:59you to my family because uh right now my
02:02wife is putting my two oldest sons uh
02:06franklin and jack yeah
02:08you can see
02:09jack's over here franklin over here
02:11right they just got a big bed
02:13and
02:14uh well jack has had a big bed but
02:17they're sharing a room and franklin's
02:18going nuts so she's up there at 9 30 at
02:20night or nine o'clock at night attending
02:22to them so thanks to her thanks to you
02:24guys for coming
02:25um
02:26late in the evening and it's like it's
02:28not lost on me that you guys have
02:29families you have businesses you have
02:32professions there's probably something
02:34you'd like rather be doing than being
02:36here
02:37listening to me right uh so like
02:40i am very very appreciative of
02:43you guys spending the time
02:45to like to listen to me talk about
02:48stuff that you know we're mutually
02:50interested in and it is that is not lost
02:52on me that you guys are doing that so i
02:53really really appreciate it
02:55all right um okay so a little bit more
02:57about me we should be able to get past
02:59that really quick i was uh
03:02i was an athlete uh went to indiana
03:04university did the hammer throw um was a
03:08knew i wanted to be a coach for a long
03:10time uh i coached track all through
03:12college um wrote wait you know strength
03:15training programs for all my track
03:16athletes and coached you know kids to
03:18state championships and stuff while i
03:20was still a collegiate athlete so i knew
03:21i wanted to coach but i thought i was
03:22gonna be track and field
03:24but after i got done
03:26i was the youngest division one track
03:27and field coach in
03:292006
03:302007 i was an assistant uh track and
03:33field coach at indiana university
03:35for their throws so i got a trial by
03:37fire at a big ten university we did okay
03:40i was not ready for the job and you know
03:43as they do in track and field they bring
03:44in a whole new staff
03:46when a new head coach comes in so new
03:48head coach came in and i was let go so
03:50right after that i did the olympic
03:52trials in 2008 in the hammer throw and
03:55then that was kind of the end of my
03:56hammer throw career and i started force
03:58fitness and performance which is here in
04:00bloomington indiana
04:02uh in about 12 years we did had over 125
04:05in division one athletes
04:07um
04:08that's like 12 per year in a town of 40
04:11000 people
04:12we had you know in indiana we had a miss
04:15basketball we had you know dozens of
04:18indiana basketball or um
04:21you know all indiana all-stars which is
04:23a big deal in indiana we had division
04:25one all-americans we had you know so all
04:27these kids and all sorts of sports and
04:30we i loved it it was a lot of fun we had
04:31this huge facility
04:33and
04:34we're just like totally
04:36rocking and rolling but my issue right
04:39with all of that
04:40was
04:41that i love being
04:43i have a hard time when i'm like not in
04:45control of every single result and so as
04:47a strength coach i've always struggled
04:49with this idea that i might get my
04:51soccer player faster and stronger but he
04:53may he or she may still suck with the
04:55ball at their feet or they may not
04:57tactically be very good or whatever so i
05:00wasn't ultimately in charge of the
05:01outcomes i can remember uh you know
05:04a time
05:05where
05:06you know i had a basketball player who i
05:08you know got stronger faster you know
05:10jumped higher ran faster everything but
05:12you know they still couldn't shoot so
05:14their coach was like disappointed that
05:15they had you know worked with somebody
05:17in the off season instead of shooting so
05:19i i want to control the winning aspect
05:21so in 2018 i sold for fitness and
05:23performance
05:24and um
05:26and was able to start one kilo which is
05:28uh just a weightlifting company we do
05:30just weightlifting coach only
05:31weightlifters i coach people online
05:34i coach them in person
05:35we have a we have a big team uh i coach
05:38the
05:39like strongest woman in america um
05:43and i coach
05:44i coach you know
05:47i coach
05:48international team kids i coach you know
05:51old people
05:52and i have lifters over 60 years old i
05:54have lifters that are 10 years old and i
05:57love coaching each and every one of them
05:58it's pretty sweet for me uh to be able
06:01to coach
06:03weightlifters
06:04you know full time so that started in
06:062018 and we said
06:082018 2019 we haven't we've only had one
06:11meet in 2020 we set uh my some of my
06:14master's lifters set 16 national records
06:17so uh we have a really good master's
06:19team
06:20and i am i am also a weightlifter uh
06:22lyft
06:23as a masters athlete
06:26all right
06:27so next one uh you know what's what is
06:29velocity training
06:31right so from the very beginning of my
06:33training right
06:35i've always wanted to figure out like
06:37what is the right stress for that
06:39athlete not
06:41you know i think it's really easy to
06:42train people too hard like do too much
06:44to them
06:45and what is the right stress so like the
06:47percentages right like x number of sets
06:49of this at this percent that always left
06:51me lacking because i think we have all
06:53experienced how
06:55hard that can be
06:56right that we may have uh
06:59we may have
07:01athletes come in and it's too heavy or
07:02it's too light and all that kind of
07:04stuff so i i kind of abandoned
07:05percentages a number of years ago
07:06because i also didn't have one rep maxes
07:08on everybody so we started doing rep
07:09maxes
07:11each day like our training maxes started
07:13doing rpe reps and reserve all that kind
07:15of stuff just to try and find that
07:16optimized stress and then we have to
07:18think about the athletes that we coach
07:20i don't coach a ton of i coach like
07:22colleen normal college kids
07:24and high school kids and adults with
07:26jobs i probably have one i have one
07:28full-time weight lifter and she needs
07:31she should be because she's
07:32the strongest woman in america right and
07:35but other than that everybody else has a
07:37like a full-time job and she only
07:38anyways
07:39she's in a unique situation anyways
07:42everybody has so much extra stress and
07:44all that stress is stress right so
07:46what we think might like come into play
07:50is not going to be there right so if we
07:51go
07:5280 one day we know that that might not
07:54feel like 80 we say rpe what uh rpes can
07:58like vary from athlete to athlete
08:00because some athletes are programmed to
08:02go really hard after that rp and like
08:04they'll lie to you they'll be like that
08:05was a seven but they just missed the
08:07final rep right we know that's a ten
08:10rep max maxes and have kids who would
08:12spend an hour trying to get like an
08:14extra kilo right if you didn't watch too
08:16carefully and i have other kids who
08:18would you know leave 10 to 15 in the
08:20tank so i think velocity
08:22will optimize stress and i'll tell you
08:24my story
08:25about when i first saw velocity-based
08:27training so i was a thrower
08:29and we were at uh the big ten
08:30championships and we hosted it one year
08:32and
08:33the
08:35the iowa hawkeyes came in and they were
08:37my team indiana we had the tops the you
08:40know one either one of the top two seeds
08:42in
08:43the indoor championships in the shot and
08:44the hammer or and the weight
08:47and iowa was the other person they
08:48either had the top seed or the second
08:49seed so if we weren't first they were
08:51first
08:52and so i was very interested in what
08:53they were doing and they walked in and
08:55this was 2004
08:58five four five
09:00probably five and they had like a they
09:02had a tendo
09:04and i'm like trying to just peek around
09:05like i want to see what i was in the
09:06weight room before the elite
09:09and i just kind of hang and hang and
09:10they hook up nintendo and they're
09:12lifting and their strength coach guy and
09:14damon davis who is now at auburn
09:16was just saying oh man so and so just
09:18hit a velocity pr at such and such he's
09:21he's ready right that's the fastest he's
09:22ever moved that he's ready i think he's
09:24gonna pr this weekend and sure enough
09:26all of iowa's dudes came out and pr'ed
09:29and beat us right and
09:31you know we
09:32we didn't beat them so well you know we
09:34didn't pr or anything like that so i was
09:37like what is that p what is a
09:38contraption so that idea of
09:40velocity-based training attached
09:41nintendo or some sort of
09:43thing to it was always intriguing to me
09:45from that point on
09:47right so what is vpt right
09:48velocity-based training uh brian mann is
09:50the one who actually coined that phrase
09:52um
09:53and his really awesome book which is
09:55serving as part of my
09:57desk right now but it's right here
09:59and that's developing explosive athletes
10:01so the use of philosophy-based training
10:03and training athletes
10:04and and that's incredible i got this
10:06this third edition is really really good
10:08uh and it's all it's now finally in
10:10heart or like a physical print instead
10:12of just an e-book and i love that
10:14um but man did that i know i don't know
10:18when the first edition was that the
10:19mid-2000s maybe 2010 or earlier but r.a
10:23roman who's a soviet weightlifting coach
10:25back in
10:26i happen to have these here are a roman
10:29in
10:32there
10:34in the training of a weightlifter
10:37uh
10:38that one was from 1986 and if you look
10:40in that book
10:41our a roman has all of the velocities
10:43listed out and we'll go i'll show you
10:44some of those he has velocities for
10:46different heights in terms of how to
10:47make a snatch and clean and jerk and all
10:50that kind of stuff so roman has a ton of
10:52stuff in that training of the
10:53weightlifter that i think is really good
10:55um and then louis simmons i think in
10:562001 or two in powerlifting usa magazine
11:01louis simmons had a
11:02had an article about using nintendo
11:04fitradyne
11:05for their dynamic effort day so this
11:07stuff's been going on a long time and
11:10the reason it's become really popular
11:11now is
11:12we can get access to this technology
11:15much cheaper than what we used to be
11:16right so uh and but we also want to
11:19thank uh i want you guys to think about
11:21this as we frame this whole thing today
11:23it's just a parameter of training right
11:25it's not a magic pill it's a parameter
11:26training like load like sets reps rest
11:28time whatever you would program i want
11:30you to get to this idea of programming
11:33velocity just as you would the other
11:35pieces okay and so that that's how i am
11:38using it to a really good effect what
11:39vbt is not it's not a panacea it's not
11:42for beginners right if i'm just like
11:44putting somebody in there i'm not gonna
11:45hook them up to a tendo or a rep one or
11:48or whatever you know i'm not gonna i'm
11:50not gonna do that for beginners and it's
11:52not gonna fix bad technique this is
11:54something that i would use with like
11:55more advanced athletes
11:56it's not going to fix bad stuff it's not
11:58going to make a good a bad program a
12:00good program uh it's going to make
12:02regular training
12:04be a little smarter it's going to have a
12:06better variable in regular training it's
12:07not going to like
12:09revolutionize
12:10everything you do it's going to really
12:12give you a better piece of information
12:13that you can look at
12:16and you know i want to bring up one
12:17thing tim saha is a was or is the
12:20strength coach university of washington
12:22for football here's with chris peterson
12:23for a long time
12:25the football coach and he said that they
12:27have a level right you don't get to use
12:28velocity-based training until you're a
12:30junior or something and you have to have
12:32certain strength levels so it's not for
12:33beginners it's just like a certain point
12:35we need to start moving faster and so
12:37that's you know i it's it is uh it is a
12:40really useful tool when applied to the
12:42right people in the right way right so
12:44why velocity-based training four reasons
12:46it's good for your program
12:47all right velocity doesn't lie i like to
12:49say it this way percentage-based
12:51programs can lie and everybody who's
12:52ever lifted weights uh knows this if 80
12:55or 90 is programmed
12:57one day it may feel like 90 percent one
13:00day it may feel like more than 90
13:02and one day it may feel like way less
13:04than 90
13:06and uh jovanovic and flanagan in one of
13:08their papers
13:10in
13:112014
13:13said
13:14uh they showed that there's an 18
13:16difference on how an athlete might
13:17perceive a weight so
13:1990 may feel like 108 or it might feel
13:22like 72 and if you wanted a 90 lift
13:24there's a very specific reason we are
13:26saying 90
13:28if you get 108 that is not that was not
13:31your intention if you get 72 that was
13:33not your intention so percentage-based
13:35programs can lie to you right uh rpe
13:38depends on the athlete's knowledge
13:39experience truthfulness right i'm i've
13:41always noticed that i have some athletes
13:44and it's not their fault right it's just
13:45how they're wired some athletes to be
13:47like definitely a seven but it's totally
13:49a ten if i watch it right some athletes
13:51will be like that was a ten and you're
13:52like i i think that was a seven right
13:54and so rpe is in in their experience you
13:57know more experienced athletes are gonna
13:58be able to estimate their rpe better
14:00than an inexperienced athlete so rep max
14:03totally defends uh depends on
14:04personality right so velocity marks stay
14:07constant no matter an athlete's current
14:09state
14:12and
14:15all okay one more thing on that um
14:18yeah velocity stays constant no matter
14:20an athlete's current state so that 80
14:23lift
14:24has an 80 speed right so if you say you
14:27want it around 80
14:28you look back on your in your velocity
14:30profile and 80 will have a mark a speed
14:33that you can you can kind of program
14:34right if you want that
14:36that number that looks like 80
14:38all right vbt is
14:40auto regulation so it's perfect that you
14:42know auto regulation is a huge huge
14:44topic right we talk about all these
14:46different ways people wearing whoops and
14:48they're this and this are you ready for
14:49training uh and we'll get more into that
14:51but it's it is auto regulation um it's a
14:54perfect method for auto regulation
14:56because it is a truthful method a
14:58response to daily fluctuations of an
15:00athlete and uh velocity-based training
15:03led to significantly increased jump
15:04height and bench press over
15:06percentage-based training that's a
15:07recent study by darrell and basically
15:10just saying like a percentage based
15:11program
15:13because we have such different
15:14fluctuations
15:16the idea of auto-regulating your program
15:18is us
15:20applying the perfect stimulus on that
15:22day right and if we apply the correct
15:24stimulus on the day we're going to get
15:26the better result so it is a great great
15:28method of autoregulation and so just my
15:31personal story is i've used vbt on
15:33nearly every lift i've taken for two and
15:36a half to three years right and
15:38i just thought as a master like i'm a
15:41masters weightlifter and
15:43as a masters weightlifter i decided that
15:46i wanted to like
15:48make sure i was doing the right amount
15:50on a given day so i just
15:52looked at like what minimums would be
15:54and would train like above a minimum and
15:56make sure that i was like i was feeling
15:59good for the day and if i dip below
16:01minimum day over right and so
16:04i've been doing that for two and a half
16:06years on my snatches and cleaning jerks
16:08and i've hit lifetime pr's all the way
16:10up to age 38 and won the masters world
16:13championships last year right at age i
16:15don't know i was 37 last year but i won
16:17the masters world championships last
16:18year and because i was feeling really
16:21good and i train really minimally if
16:23like you looked at my my specific
16:25program i do like
16:28one heavy or a couple heavy sets of
16:29snatch a couple heavy sets of clean and
16:31jerk one thing a day and then some like
16:33bodybuilding and core work every day so
16:35it's snatch clean and jerk squat snatch
16:37clean and jerk squat that's how i train
16:39every week very little but i want to
16:40apply the correct stimulus and vbt is
16:42function as a perfect mode of auto
16:44regulation for my own personal program
16:47all right so velocity is a cue to your
16:48athletes we know this from
16:52uh from wolf right in 2013 that external
16:55cues outperform internal cues so cues
16:57about results uh
17:00are
17:01better than an internal cue tighten your
17:03lats whatever
17:04velocity is the ultimate results based
17:06external cue move the bar this fast is
17:09the best external cue right and
17:11intentionally moving the bar as fast as
17:13possible results in greater improvement
17:15that's the gonzales video lab just by
17:17the way you're going to see gonzales
17:18video on a lot of these that lab is
17:20doing some really cool stuff so you
17:21could if you just put that in research
17:23gate or google scholar or whatever uh
17:25that name gonzales media you will find
17:27tons of stuff on velocity-based training
17:29is really helpful and then uh being
17:32given feedback on each rep about the
17:34velocity helps athletes improve even
17:36faster right so just telling the athlete
17:38move the bar as fast as possible results
17:40in greater improvement giving them the
17:42specific target
17:43of the velocity on each rep helps
17:46athletes improve even faster so this is
17:48a cool experiment during quarantine
17:50i used a unit in my house right i had a
17:53rep one unit and i would use it for
17:54every set and i would
17:56have a target i'd go look at it okay hit
17:59the target or i did not
18:00another
18:01uh
18:02two of my lifters were training in the
18:04same garage right their neighbors and
18:06they're trained in the same garage
18:08and they got they trained with one
18:10another with a rep one
18:12and they got way better improvements
18:15than i did
18:16now they've been lifting less than me
18:18they should get better improvements but
18:19they've got like 15 20 kilos on their
18:21total in three months right because i
18:24would give them targets and the other
18:26person would shout the the result after
18:29every single rep so just giving the
18:32feedback after every single rep leads to
18:35faster improvements than after the set
18:36or after the workout so that was really
18:38cool that's the gotta in 2018.
18:41um and then in terms of like
18:44results-based cues
18:46you're gonna recruit like higher
18:47threshold motor units when you tell
18:48athletes to go faster and you're gonna
18:50recruit recruit stuff that athletes
18:52don't normally recruit and you know just
18:54anecdotally the first time you train at
18:57a speed the athletes will say wait my
19:00traps are way sore or my glutes are way
19:02sore because they are really recruiting
19:04everything they have to make the bar
19:05achieve the speeding rule
19:09okay higher velocity is a good thing
19:11right
19:12so
19:14we we definitely know as coaches
19:16athletes need tempos right do they
19:18that there's a time and place we're not
19:20oh we don't necessarily always say go as
19:22fast as possible
19:23because we might want greater time and
19:26attention because we're developing a
19:27hypertrophy block but
19:29not all reps all the time during all
19:31types of training blocks will be
19:32performed as fast as possible
19:34but there was an interesting study that
19:36goes along with velocity to show us
19:38exactly the kind of velocity we want
19:40this is blanco and it was basically
19:43that um
19:45that if you let an athlete drop zero
19:47percent 10 20 or 40
19:50on a set uh the athletes who dropped in
19:53velocity right so if you started a
19:54velocity of one meter a second and you
19:56drop twenty percent that's point eight
19:58on the final rep
19:59or forty percent point six on the final
20:02rep
20:03if you cut them off at those twenty
20:04percent or 40 percent those athletes get
20:07much greater hypertrophy gains than an
20:09athlete who stops at zero or 10 velocity
20:12drop but the athlete who drops 40
20:14percent
20:15ends up with a much slower rate of force
20:18development so they actually get like
20:19big and slow they get hypertrophy gains
20:22but they lose their rate of force
20:24development the 20 seem like a really
20:26good tempo drop that allows the athlete
20:29to get the hypertrophy gains when we
20:30think about time under tension all that
20:31kind of stuff but it also allows the
20:34athlete to maintain that explosiveness
20:36and speed that we're after so that was a
20:38really cool one
20:39but we go back to that gonzales video
20:41training fast speed possible and each
20:42rep made athletes significantly stronger
20:45so when they compared and said go as
20:46fast as possible
20:48those athletes got stronger than the
20:50ones who tried any different tempo or
20:52anything like that
20:53so the argument sometimes then i don't
20:55need a i don't need a
20:58unit to make my athletes go as fast as
21:00possible i'll tell them to go fast as
21:02possible there's a hirsch one that says
21:04target speeds are more effective than
21:06the broad queue of go fast so that's
21:09like if you give an athlete the queue
21:101.0 meters per second
21:13they are going to ultimately go faster
21:15than an athlete where you just say go as
21:17fast as possible so the the real number
21:20having a real number is more effective
21:21than effective than just go fast so i
21:24thought that was interesting as well
21:27let me see if i
21:28have any other notes on that one
21:32oh and and the last thing on this one is
21:34on a unit right
21:36you're going to need a unit for this to
21:38be really into it there's i'm going to
21:39show you a slide where if you don't have
21:41a unit you'll be able to uh kind of
21:44guesstimate on the olympic lists and all
21:46that kind of stuff about what's
21:47happening
21:48but
21:49um
21:50we're talking the difference between
21:51like 2.2 meters a second and 2.0 meters
21:53a second when it's a snatch right so
21:56having a tool and method to measure this
21:57is is beneficial than just using your
21:59eye because i can't i would i have
22:02looked at a lot of lifts and gone that
22:04one was really fast or felt a little
22:06that one's really fast gone over looked
22:08at the unit and boom it wasn't that fast
22:10right it wasn't as fast as the previous
22:12rep in the set you know so uh it is very
22:16uh the the real information is much more
22:19important for you
22:20all right so what are you measuring are
22:22we measuring mean velocity peak velocity
22:25mean is the average velocity of the
22:26entire concentric portion of the
22:27movement peak is the highest velocity
22:29achieved
22:30during the concentric portion of the
22:32movement
22:33and we'll measure different things for
22:34different movements so mean velocity for
22:37slow lift so
22:39on a slow lift like a squat
22:41i'm not going to talk about bench or
22:42deadlift or anything like that they're
22:44similar
22:45but in terms of i measure our squats the
22:47squats are there's a similar arc of
22:50acceleration and deceleration
22:52no matter the lift the lift or the
22:54height right so back squat front squat
22:55similar these arc of acceleration and
22:58deceleration um
23:00and the athlete also is slowing the bar
23:02down at the top right so
23:05if they tried to accelerate all the way
23:07the bar would pop off their neck and
23:08then crash back down so we don't want
23:10that we want you know just a normal
23:12squat we're going to find that similar
23:13arc of acceleration and deceleration
23:15they're going to have a pretty similar
23:16signature
23:17there are differences when we talk about
23:19height to some degree but it's not as
23:21big as the differences you would see in
23:23a in a snatching cleaning jerk right so
23:25we'll talk about why height is important
23:27but that's that's coming up
23:29all right peak philosophy for fast lifts
23:31weightlifting uh weightlifting movements
23:33olympic lifts require peak velocity
23:35that's the entire the highest velocity
23:38achieved across the entire concentric
23:40the movements are ballistic so you think
23:41about an olympic lift if you just let go
23:44it's going to keep going you're
23:45launching the bar into the air right and
23:48you are not slowing it down gravity is
23:50slowing it down so it's flying up in the
23:51air
23:52you as you turn over that's gravity
23:55um because you're trying to stop it
23:56before it goes back down uh so a
23:58ballistic movement is gonna have it's
24:00gonna be slowed down by gravity so we
24:01don't wanna catch that part right we
24:03don't want to catch the turnover uh
24:06the a mean velocity on an olympic lift
24:09a lot of times you might be coached to
24:11pull slow off the floor so you maintain
24:12good position so that's going to slow
24:14the lift down and that and so
24:16the mean velocity is not going to be
24:19indicative of whether or not you make
24:21the lift or not it is good information
24:23to have but it's not indicative of
24:24whether you make it or not uh peak
24:26velocity is going to be indicative of
24:28whether you make it or not
24:33all right so what are the difference
24:34feeds mean i i like when i was
24:36introduced to strength and conditioning
24:38you know night this is 1997 right
24:41uh
24:421996 it was like train fast be fast and
24:45i'm sure that still holds up i like that
24:47idea train fast be fast
24:49but that was it right and all i heard
24:51was power power power and i've like hung
24:52my hat on the idea if i can make
24:54athletes more powerful they are going to
24:56be very good at their sport not
24:57necessarily just out not strong not
25:00i'm not a speed guy but i'm like a power
25:02guy right so they're gonna be explosive
25:03they're gonna run fast tens they're
25:05gonna jump high all that kind of stuff
25:06and then as i got more into coaching you
25:08know i heard this power term that was
25:10like all i thought about as an athlete
25:12gotta be more powerful then we started i
25:14started hearing terms like speed
25:15strength accelerative strength strength
25:17speed i was like i want all those what
25:19are those things right
25:20and but i would get really confused
25:22about like what's what you know um and
25:25and it didn't make any sense to me
25:28uh
25:30like
25:32how you would know exactly what those
25:33are if you're talking about a speed
25:35without measuring speed right so once i
25:37opened up uh
25:38you know and and honestly the first
25:40people who described like
25:4240 to 60 this like speed 40 to 60
25:44percent of one rep max
25:46called an unquantifiable zone because
25:48they didn't know the difference between
25:49speed strength and strength speed right
25:51um so the bosco strength continuum was
25:53originally described uh as percentages
25:56of an athlete's one rep max by carmelo
25:57bosco
25:58and that's uh
26:00that's the cool image you've seen a
26:02bunch where it goes green to red right
26:04and we like it's like a continuum of
26:06different speeds we'll see one coming up
26:08uh and so
26:11the vbt speeds
26:14zones right they match up with the
26:15training traits of bompo right like
26:17power is a bump idea or
26:19hypertrophy or in it anatomical
26:20adaptation all that kind of stuff and so
26:22they match up with traditional
26:23periodization so
26:25here is
26:29uh this so the speed rate percentage one
26:31rep max the average velocity
26:33and then the trait as uh you know as
26:37called by bompa in his book right and
26:39bump is you know the original
26:40imperialization so for start at the
26:42bottom absolute strength
26:45so
26:46absolute strength down here like above
26:4880 it's going to be less than 0.5 meters
26:51per second
26:52and that's going to be max strength
26:53according to bomba right accelerative
26:55strength
26:56this is an interesting zone it gets
26:58doesn't get us enough attention
27:01i like to squat in accelerative strength
27:03all the time or very often but
27:05accelerative strength is probably the
27:07first rep on a on a really heavy set of
27:09five right
27:11and that's hypertrophy according to bump
27:12at 60 to 80 percent speed strength
27:15strength uh our strength speed
27:17those are uh going to be 40 60 of one
27:20one rep max 0.75 and 1.0 that's louis
27:22simmons dynamic effort method right
27:25and that's power
27:28then speed strength if we did averaged
27:30out olympic lifts
27:33it would be about 1.0 to 1.3 meters per
27:35second probably a little bit faster they
27:37could be above that but a clean would be
27:40there that's power according to bomba
27:42but speed strength according to bosco's
27:44strength continuum
27:45and then starting strength not what it
27:47sounds like starting strength is really
27:50uh you know that overcoming inertia like
27:52somebody's starting off on a starting
27:54block
27:55in track and field greater than 1.3
27:57meters per second
27:59and when we talk about speed if you guys
28:00are really thinking about speed
28:03athletes and sprint sprinters move at
28:05like eight meters per second a good
28:08sprinter a great sprinter might move at
28:1010 meters a second right so these are
28:11weight room fast
28:13but these aren't sprinting speed fast so
28:16keep that in mind as we talk about right
28:18speed and all that kind of stuff but
28:20we're going to talk about weightlifting
28:21and how to apply this
28:24so application of strength zones right
28:29what do we do with all that information
28:30this the most useful thing
28:34and we will
28:35squat with that kind of dynamic effort
28:38method sometimes and apply that and
28:40track those speeds
28:41but
28:43uh we're gonna take a velocity pro we're
28:46gonna velocity profile athletes and one
28:48of the most useful things is a book
28:49called force and power
28:51uh from
28:52ty terrell and tony juliano 2017 they
28:55both work up at ifas in indianapolis or
28:57did work at ifas
28:59really good coaches smart guys and they
29:01talked about taking a velocity profile
29:04and
29:05that these athletes that you could take
29:07a velocity profile and by the slope
29:09by the angle of the slope you could
29:12classify them as a gorilla
29:14more force-oriented
29:16uh and or a kangaroo
29:19and they're more velocity-oriented right
29:21uh so we're going to have like a
29:23force-oriented gorilla
29:26needs more velocity a velocity oriented
29:29kangaroo needs more strength
29:32so
29:32we classify our athletes in that way by
29:35taking that velocity profile early on
29:38and then
29:40modeling their training to move them in
29:42a new direction right so
29:44a gorilla might need speed strength and
29:46strength speed a kangaroo might need
29:48accelerative and absolute strength
29:50and more of that kind of thing so we may
29:52look at those different we may look at
29:54trying to expand those different traits
29:56and this is just a generic uh
30:00thing on the side here of of an athlete
30:02taking like increa moving that velocity
30:05curve right
30:06moving that velocity curve so that we
30:08hit
30:08uh
30:09for you know different forces and
30:11velocities and
30:13interestingly enough i'm just increasing
30:14that capacity missile this curve is both
30:17making the athlete faster and making the
30:19athlete uh you know with more create
30:22more force um
30:24i had a really cool conversation with
30:25dave ballou a couple years ago who was
30:27uh uh is an indiana native and a good
30:29friend of one of my best friends
30:31and he is now the strength coach at
30:33university alabama and they do all sorts
30:35of this stuff they're
30:37they're tracking everything in terms of
30:39speed and
30:42even like
30:43imbalance left to right and stuff they
30:45have a full-time support scientist super
30:46great name dr matt
30:48ray but they were taught he talked about
30:51how when he got the job at indiana
30:52university
30:54he loves lifting weights and he came in
30:55and somebody's like dude you're gonna
30:57love this guy he's the strongest guy on
31:00the team he's got 750 pounds
31:03and then he's like yeah let you know he
31:04works hard great i love this guy but
31:07what nobody understood was that uh
31:11was that
31:12you know he said once i looked at the
31:13guy this guy squatted 750 pounds but he
31:16got up to that peak force in 1.6 seconds
31:19right he didn't reach peak force until
31:211.6 seconds they said
31:23a football you know a lineman makes
31:26contact in 0.3 to 0.5 seconds right you
31:29go so i want them to make peak force
31:31sooner so i want to shift that velocity
31:33curve so the peak force happens you know
31:36way over here uh early in the time uh as
31:40opposed to late in the time so
31:42you know this application of strength
31:44zones can we look at an athlete and find
31:45out if they're more force oriented
31:46velocity-oriented and move them in the
31:48right direction and improve and that
31:49applies for weight lifters you're gonna
31:51have weight lifters and i haven't
31:52decided which is better right a lot of
31:54weight lifters test out as gorillas even
31:57though we think of them as springy
31:58athletes um but i've had a couple
32:00kangaroos as well right they're
32:02explosive
32:04but um you know ultimately weightlifting
32:06is gonna
32:07you're gonna you're ultimately gonna get
32:08strong
32:10all right so how do we measure
32:11velocities we got different
32:13velocity-based tools right
32:15uh linear positional transducers those
32:17are lpt units those are the ones with a
32:19wire on them
32:20uh we have inertial measurement units
32:22those are accelerometers they're in your
32:25phone
32:26that's what like a
32:27push band is there's camera-based
32:29systems
32:30the cool thing the reason we're doing
32:32this today is tech used to be about
32:33fifteen hundred dollars per unit at
32:35least right and now they're available
32:37for four hundred dollars unit and in
32:38particular there's a i don't want this
32:40to be a complete plug for rep one i do
32:42work with them a lot
32:43but
32:44the rep one is an lpt unit and
32:47every other lpt unit
32:50is 1500 and up and they are making and
32:53selling one for 400 per unit so you can
32:55buy four or five units for the same
32:57price as one so you can start to outfit
33:00rooms get more information off more
33:02athletes and stuff like that and the
33:04accelerometers have always been cheaper
33:06we'll go over price lists here in a
33:07second but the fact that lpt technology
33:10uh has gotten this cheap is pretty
33:11impressive
33:13all right um
33:15consideration for velocity-based tools
33:17right
33:18we have
33:19this four quadrants i had an athlete
33:22like
33:23text me about speeds
33:24and he said i make snatches at this
33:26speed and i was like really you're 6'5
33:29there's no way you do that right like
33:31i've never heard of that it's too slow
33:34and he had a tool
33:36that was
33:37inaccurate but reliable so he's in the
33:39bottom left
33:41corner right he was
33:43down here right he was inaccurate and
33:45but unreal he was inaccurate but
33:47reliable it would always say the same
33:49incorrect speed right that's like a
33:51that's like a you know
33:53that was like a broken clock you know
33:55it's 10 minutes off all the time
33:57we want accurate and reliable right we
33:59want that we want to hit the bullseye
34:01every time
34:02and
34:03obviously we don't want accurate and
34:05unreliable near the bullseye but not
34:07really and then inaccurate and
34:08unreliable is totally useless but you're
34:10going to get a lot of a lot of things
34:12that are
34:14inaccurate
34:16and reliable right they're going to
34:18they're going to be too slow too fast
34:21might get some
34:22and then there's a couple you know
34:23there's some things out there that i
34:24feel like are accurate but unreliable
34:25they're just going to spread about
34:26they're going to be pretty close but
34:28something's going to be off right
34:30we want something we ultimately want
34:33accurate and reliable
34:36not as good but still okay is inaccurate
34:38and reliable right i always i compare
34:40this to a scale but if your scale is two
34:42pounds like two pounds heavy every time
34:44you get on it and that's the only scale
34:46you weigh yourself on and you're trying
34:47to lose weight you'll eventually lose
34:49weight it's going to tell you two pounds
34:51heavy when you're heaviest and when
34:53you're at your lightest right so but
34:54it's telling you the right thing we
34:56don't want we want accurate and reliable
34:58you can have inaccurate and reliable and
35:00you can make good change for yourself
35:02personally you'd have a hard time you
35:05know necessarily applying this to
35:06everything else
35:11all right so an lpt unit that measures
35:13something physical it's got a line goes
35:14out that's measuring a distance it can
35:17be quickly converted to velocity power
35:19secondary measurements they're way more
35:21accurate than imus and accelerometers
35:23than measuring peak and average velocity
35:25there's no bat drawbacks having a tether
35:27in my opinion right
35:29did have one kid drop a weight on on it
35:32but he actually
35:33like hit a pr and then spiked the weight
35:35and
35:36the weight turned and hit it so it was
35:38like that's the only that's the only bad
35:40experience and they're the gold standard
35:41of accuracy
35:43an imu accelerant accelerometer these
35:45are the easiest way to get into
35:47uh they're the lowest barrier to get in
35:49right they're newer the market they're
35:51cheaper
35:52uh the technology is really small you
35:54have it in your phone if you have an
35:55apple watch you got one in there they
35:56don't do anything with it but there's
35:57push bands all that stuff they do need
35:59the knowledge of the movement performed
36:01so they use algorithms and if you think
36:03about doing math to get there we're
36:05going to lose something in that
36:06translation right
36:08and they've been shown to be less
36:09accurate on things that are fast it can
36:10probably handle a squat but they can't
36:12handle a snatch
36:14they do have really cool secondary
36:16features like bar path on some of them
36:18and
36:19so that that's getting really neat and
36:20then camera base is kind of the newest
36:22market they use 3d camera technology you
36:24can kind of think about like a microsoft
36:25connect
36:26they're not ideal for measuring bar
36:28speed because they use kind of like
36:29complications to get there they're
36:31looking at nice pixels in that picture
36:32and then uh
36:34like trying to do math to get there but
36:36they do have really cool secondary
36:37features you can see imbalances if one
36:39side's moving faster than the other you
36:41can do any movement in there and track
36:42the speed on that um and they're the
36:44most expensive dude need for all the
36:46computing power to kind of look at that
36:48image and turn it into something um
36:51they're what you see a lot in like big
36:52weight rooms right now
36:54okay you in the final piece of puzzle is
36:56a user interface this is like just a
36:59screenshot of
37:00uh the user interface on one of the like
37:04on something called the vmax pro
37:06and it shows you some pretty cool stuff
37:08right some neat information on that uh
37:10so velocity is only one piece so do you
37:12want to look at other stuff do you want
37:13to look at um all of them measuring like
37:15bar height height at which the peak
37:17velocity occurs do you want to look at
37:18imbalances all that kind of stuff and
37:20then how much programming do you want to
37:21hand off so a lot of these are basically
37:23asking you like hey
37:26uh
37:26would you
37:27you know
37:29do do you want to us to like put a green
37:32light up when the athlete can go up but
37:33a red light when the athlete has to go
37:35down or something like that so you can
37:36hand off programming to some of these
37:38uh rep one
37:40you know the elite forms perch all of
37:42those those all have a software behind
37:44them that you could actually basically
37:46hand off your programming and it's just
37:47on a kiosk telling the athlete go up go
37:49down stay there good set move on
37:51whatever
37:53all right so vbt device is just a little
37:55handy chart for you guys to take a look
37:57at you got the lpts at the top
38:00you'll see that uh gym wears pretty
38:02expensive tendo's cheaper 10 used to be
38:05the gold standard they haven't done
38:06anything on the user interface side that
38:09i'm aware of that makes it useful right
38:12that's compared to what jim ware and rep
38:141 are doing pushband bar sensei beast
38:16vmax pro those are all um
38:19those are all imus and then when it
38:22comes to cameras there's perch which
38:24they have a unit that's 19.99 that's
38:26pretty neat uh an elite form i don't
38:28believe they're for individual use and
38:30then gym aware flex actually uses lasers
38:33and like a reflective mat and i've only
38:35heard that it's uh
38:37semi inaccurate when it comes to olympic
38:38glyphs they have some hard times with it
38:41uh just because it's
38:43it's not measuring something physical
38:45it's you know doing computations based
38:46on
38:47lasers all right
38:49so uh brian made this really cool quote
38:52uh and people worry about it all the
38:53time they say like well vlog you know if
38:55i i put a velocity speed there's beating
38:57the target they're just chasing the
38:58machine and some people don't like that
39:01idea velocity is just another coach on
39:03the floor it's not the coach on the
39:04floor if the velocity says go up but you
39:06witnessed something that didn't look
39:07like the athlete should go up they don't
39:09go up right because you're the coach if
39:11the velocity says go down but you got
39:14this feeling there you want to set them
39:15up you use that idea about velocity does
39:17that make sense
39:19and then you say all right go right if
39:20that athlete needs it mentally and you
39:22believe that they're tough enough to go
39:23get that next rap or something like that
39:25so it's another coach on the floor
39:26giving you a piece of feedback they're
39:28your assistant coach and you can you
39:30know kindly overrule your assistant
39:31coaching
39:32[Music]
39:34also technique over velocity right we
39:36said if it's a bad lift uh
39:38do not evaluate velocity without proper
39:40technique so it's not like
39:42we don't want beginners using it this is
39:44a pretty experienced athlete actually
39:46made her do this incorrectly but what
39:47you see sometimes when you put an
39:49athlete on the unit is
39:52like oh i'm gonna really go fast coach i
39:55got this and then they'll do what they
39:56what's on the right you know and they'll
39:58they'll pull back really hard right
40:00they'll get this like big arch right
40:02there and they'll pull back on it
40:04thinking that's going to go faster and
40:05that doesn't make the bar go faster
40:07hyper extension the low back of the
40:08lumbar spine does not make the bar
40:10faster turns out that really good big
40:12drive with the
40:14legs
40:15straight down is what makes it go fast
40:22so we establish good technique and we we
40:25go technique over velocity right we
40:27don't if we see bad technique we don't
40:28let them go up but if we see good
40:30technique with good velocity then the
40:31athlete could go up
40:33and then we think about just as a
40:35hierarchy of weightlifting right
40:36position bent speed then load right
40:39establish good positions establish good
40:41technique
40:42all that kind of stuff can the athlete
40:44hit those things can the athlete
40:45transition from position to position
40:47with good movement
40:48then once they can do that we add speed
40:50and this is independent of a
40:52velocity-based training at all right we
40:54do this position then speed then load
40:57right um so
40:59once those positions are established you
41:01can add speed and then you start
41:02thinking about intensifying the loading
41:05all right so one thing to think about a
41:07thing as we go into this
41:09uh
41:10most olympic lifts take one second occur
41:12regardless of the lift snatch one second
41:14clean one second it might be 0.95 point
41:16b
41:171.02 right but it's about one second the
41:20lift that moves farther during that time
41:22must move faster so a snatch moves
41:25farther than a clean they're both about
41:27one second
41:28a sma snatch moves farther so
41:31it must it has to move faster to get
41:33there you can you can do an analogy with
41:35a car right
41:37but roman categorized minimums based on
41:38the athlete type so taller athletes have
41:40to move the bar faster
41:42so speeds from roman
41:44150 centimeters that's under five feet
41:47tall snatch 165
41:49clean one two
41:51uh
41:53my jerk is covered up for me but you
41:55guys can see the jerk category uh one
41:57sit 160 so 62 inches that's five feet
41:59two one seven so we can see as we go
42:04down
42:05right as we go down it has to get faster
42:07because the athlete gets taller let's
42:08get faster snatches faster than queens
42:12um
42:14jerks they're actually
42:17pretty fast their jerks are if you look
42:19at that grouping on jerk it's a little
42:21tighter i don't talk as much about the
42:22jerk in here but i think there's some
42:23idiosyncrasies to the jerk in terms of
42:25height and speed and stuff
42:27that are a little bit different
42:29um
42:30but those are the speeds from roman
42:33and they hold pretty true they they are
42:35the minimums they're the average of the
42:37minimums of the athletes he tested in
42:40his book right so
42:42could you have a hundred and eighty
42:44centimeter a five foot ten inch lifter
42:47snatch and make a snatch at
42:501.79 meters per second probably right
42:54that's pretty close to what roman says
42:56um will you have some that make it a 2.2
42:59or 2.02 2.05 yeah probably right
43:02um but these are about the things so if
43:04you saw if you saw something way off you
43:06would you would then get a little fishy
43:08on on this so those are all the speeds
43:10for a moment those are really useful to
43:12kind of keep in your mind right
43:15all right uh
43:17this is one that i've created based on
43:20the height of
43:22like the pole in relation to the athlete
43:24this is probably like a six foot tall
43:25i got a bunch of people who are like
43:27five nine to six feet tall right six
43:30one
43:30and so pulling the bar to the navel 1.3
43:33to 1.5 meters per second so you can
43:35think that's probably a clean it's
43:37pretty heavy clean to the sternum is 1.7
43:40meters per second it's power clean
43:42uh shoulder 1 2.0 that's a snatch chin
43:452.2 power snatch
43:47forehead 2.5 meters plus
43:50that's muscle snatch territory right
43:53um
43:54so
43:55what you can you can see then that uh
43:58this is this is what you could use if
44:00you didn't have a unit you kind of like
44:01say all right i wanna
44:03it's higher higher is faster right so
44:05it's kind of easy
44:07to do but that is that is roughly what
44:08we're seeing
44:10and you can adjust those down
44:12rudimental area rudimentary you can just
44:14like just adjust them down a little bit
44:16if the athlete's shorter
44:18all right training considerations in
44:21work equals four uh force times distance
44:24right
44:26taller athletes moving the same load do
44:28more work per set right so longer
44:30distance same force
44:32is greater work right
44:34um
44:35so a big tall person
44:37so you might need to think about the
44:39amount of work they do in a session
44:41right
44:42the power equals force times velocity
44:46same weight
44:47higher velocity right because the
44:49athlete is
44:51taller right they have to achieve a
44:53taller velocity to snatch it taller
44:55athletes must create more power to move
44:56the same load per rep
44:59so a taller athlete is typically going
45:01to do more work in a session
45:03than a shorter athlete even if they're
45:04training at the same
45:06speeds right or loads you know so um
45:10it may be the same percentage of the one
45:11rep max but because they have to move it
45:13farther
45:14it's it's going to have to it's going to
45:15be more work
45:17just a thought
45:18here's another one our hang movements
45:20equal to fold so movements where the
45:22athletes can act longer upon a barbell
45:23will be faster so hang clean and snatch
45:25are slower than snatch and clean from
45:27the floor
45:28deficit snatches faster than the snaps
45:30on the floor
45:31think about this like a
45:32uh a flying 30
45:35versus a 30 with a static start right 30
45:38meter screen or 30 yard dash whatever
45:40if the athlete gets 10 yards to run in
45:41on it they're gonna hit a higher speed
45:43than the athlete who's static at the
45:45start so nothing has to start above the
45:47knee the static 30 they're gonna they're
45:49gonna run slower than the athlete who's
45:52that flying start now this can be
45:53counteracted a little bit
45:55if the athlete uses a real quick
45:57you know counter movement into the hang
45:59right
46:00if they're static they slow down to the
46:03position stick it hold tight and then go
46:06that is going to be slower right like a
46:08block clean
46:09block clean or a static angling or any
46:12slower than a regular one
46:15our pole's an equal substitute for
46:16classic lifts
46:18so you can see i'm going to do three
46:19pull or three snatches with 115.
46:22if i get this to speed up a little and
46:24so you guys have to watch
46:25so 115x3 i'll show you guys the speeds
46:29all right so
46:31keep in mind i did this
46:34i did this
46:36looking at
46:39power right
46:41but power is speed right force and
46:43velocity velocity is the speed thing
46:46forces
46:47uh is it has acceleration mass times
46:49acceleration so force and velocity are
46:52both speed dependent largely
46:554 300 watts on the snatch right
46:57if i go to
46:59three poles at 115
47:023600 watts 3800 watts 3400 watts right i
47:06was moving as fast as possible
47:08uh
47:09but they're just not as they're not as
47:11fat they can't be as fast and the reason
47:13is you terminate you terminate the lift
47:15if you pull it to your belly button
47:16that's not going as fast as
47:18you can you don't reach your ultimate
47:20speed you're terminating lift so poles
47:21are always slower
47:23uh
47:24this one can pulls replicate the speed
47:26of competition left so can this is
47:28follow up to that one
47:30so this one is
47:33so my cleans were 1.7 1.74
47:36there's my son jack running by
47:39i did a clean pole at 1.51 meters per
47:41second
47:44a clean high pole was 1.62 and then the
47:47only pull that releases that is a hand
47:49release pull
47:50so you just pull it up and like you can
47:52let go so that is that is the way to
47:55really
47:56equate the speed so this is like
47:59uh
47:59do you but do you want poles to be a
48:01speed exercise are they for speed are
48:03they for position right i don't know but
48:06uh poles
48:07that just shows the distance principle
48:09that distance is important
48:12muscle snatches outperform
48:15for
48:16uh outperform poles for power output
48:19muscle snatches are the king right if
48:21you're one speed muscle status is the
48:23fastest thing you can do in the weight
48:24room right
48:25muscle snatch my muscle snatches are
48:27three
48:29there we go three meters a second or
48:31over
48:32um i've hit you know 3.4 meters per
48:34second same day i've hit a pr right and
48:36that's my pole velocity 2.6
48:38distance equals speed
48:41okay so you get a velocity-based
48:42training unit you get an lpt you get a
48:46uh you get a push band you get a gym or
48:48whatever you get you get a rep point
48:50what do you what's the first thing
48:51you're gonna do attach it to everything
48:53and
48:54track all these things get a bunch of
48:55data points don't just stop
48:58don't tell people to go faster don't say
48:59i read this you gotta go this you create
49:01a velocity profile so velocity profile
49:03is athlete specific profile of the
49:05velocities an athlete moves different
49:07percentages they progress towards
49:08warming up you're at max i take a
49:10velocity profile of a snatch
49:12clean
49:13jerk front squat
49:15you can do back squat if you want those
49:17are my five big ones that i do okay
49:19uh front squat and backstory would be
49:20pretty close
49:22but i take those five things
49:26uh a velocity profile why is it
49:28important right those are the five
49:30things i'm going to program around you
49:31could take it around a push press you
49:32can do a bench press you can do whatever
49:33you want but whatever important you need
49:35a velocity profile so an athlete's
49:37velocity will stay the same at the same
49:39percent even if the one rep max changes
49:41so if an athlete has 100 kilomax and
49:43they do 80 at 0.6 meters per second
49:46right 80
49:4780 kilos at 0.6 meters per second if
49:50their max goes to 150 in the back squat
49:52they will do
49:54120 their new 80
49:56still at 0.6 meters per second
49:58so a velocity profile is basically an
50:00athlete's calling card so you can do
50:02user velocity profile for programming
50:03down the road uh you can use a velocity
50:06profile on a daily basis to estimate
50:07changes in one rep max because if they
50:09were doing 80 at 0.6 meters per second
50:11then one day they come in and they do 90
50:14at 0.6 meters per second you wait
50:16they're wondering max went up you can
50:17start adjusting what you believe they do
50:19right
50:20so velocity profile is super important
50:22and it's going to be unique for athletes
50:23so here's how i get it
50:25oh another thing you're going to get out
50:26of that you're going to get the minimum
50:27velocity profile or minimum velocity
50:29threshold they'll call it mvt a lot
50:31uh minimum velocity profile we can find
50:33the threshold this is the slowest
50:35nothing you can go during lift and so
50:36make lift
50:37uh mpt is different for different lists
50:40weightlifting movement mvts vary by
50:42movement squats usually about 0.3 meters
50:44per second you'll definitely you'll
50:47likely be able to make one under if you
50:49know grinders can do it i think that
50:51like
50:52power lifters can definitely do it i've
50:53seen power lifters make stupid slow
50:55squats uh most of my weight lifters can
50:58make squats in the 0.25 to 2.28 but i
51:01kind of don't want them to get down
51:02there right
51:03and bench press is usually about 0.15 so
51:05this is a number around which we can
51:07build the program i build everything off
51:08the mvt
51:10so there's also a reps left velocity
51:12profile so any set to failure and this
51:14is a different thing the minimum
51:16velocity threshold is
51:18the slowest speed you can make in a one
51:20rep max and the five rep max so the
51:22final rep on a rep max set is the
51:24minimum velocity threshold right you can
51:26see this in a very similar way right
51:29during any set to failure velocity is
51:30similar when looking at reps remaining
51:32in the set
51:33so this is consistent no matter the
51:35weight or the percentage on the bar so
51:37this was like 60 65 70 75 i believe and
51:40the athlete did as many as they could so
51:42like at 60 they were doing 20 they did
51:4422 reps but and then at 75 i think they
51:46did 10. so when they had nine reps left
51:49it was always around point five
51:51something eight reps left at about point
51:53five two right um when it had zero reps
51:57left the final rep point three four
51:59point three two point three three point
52:00three one so the final rep in a set is
52:03really viable intra set you can kind of
52:05start looking and saying like hey you
52:07just did that at 0.5 keep going you got
52:10seven more in you right you know
52:12by looking at something like this
52:16all right so how to create a velocity
52:17profile when athlete attempts to wonder
52:19at max uh record this uh record the
52:21speed at each interval long ray
52:23uh you could use
52:25it's kind of prescribed as every five
52:27percent from 30 to 90
52:29kind of impractical that's a lot of lift
52:31uh i do 10 increases from 50 to 70 and
52:34then 5
52:35until 90 plus on something like a squat
52:38right there's a squat front squat or
52:40whatever with enough data points uh the
52:43slope of that decline can be
52:44extrapolated 100 so if 0.3 ish is about
52:47zero reps left this is me doing it i
52:50started 60 80 120 34 i just went round
52:52numbers i i did two
52:55200 f at 0.45 meters per second and then
52:59just by putting in excel getting the
53:00line of best fit i could see that
53:03i could hit .322 at about 220 and
53:07about three weeks later i squatted 220
53:09at
53:100.313 so
53:12pretty accurate to do this
53:15uh for weight lift okay so from the
53:17velocity uh from the velocity profile
53:21uh you can create velocity ranges for
53:22percents right so
53:2590-ish percent can be 0.4.5 eighty
53:27percent whatever so these are more
53:28active traditional percent so you may
53:30program
53:32you may want to get the ninety percent
53:34information you know like i want the
53:35stimulus that i think ninety percent
53:37provides so we program point four to
53:39point five i want the stimulus eighty
53:40percent provides i'm going up for a
53:42program 0.6 to 0.7
53:45all right so weight lifting weight
53:46lifting profiles must be done
53:48individually because there there's so
53:49much variation in the height of athletes
53:52do not begin tracking velocities below
53:5375 to 80 percent of the one rep max
53:55because the athlete's gonna
53:57mess with their pole to make it happen
53:59right they're gonna
54:00uh they're either gonna pull under and
54:02slow it down
54:03because they want to make it look like a
54:04real snatch or real clean or they're
54:06gonna muscle clean it or muscle snatch
54:07it so i don't start until about 75 to 80
54:10and then i get a bunch of points from
54:11there on it
54:13um
54:16we're going to go like here's clean
54:18velocity comparison right this is me 75
54:212.13 2.09 2. anyways 100 was 1.67
54:26uh
54:27speed is shorter lifter 1.84 1.75 1.77
54:31that this is interesting uh
54:34you might see that go up
54:36one point right there
54:37no belt
54:38they went up five percent out of the
54:40belt
54:41wait or the speed went back up right
54:44so i thought that was kind of an
54:46interesting thing to see that happen and
54:47you will see that belts are pretty
54:48effective but make athletes move faster
54:51um
54:52165 and 163 at their 100 and they're
54:56slightly shorter than me i'm 510 they're
54:58five seven five eight something like
55:00that so you just see a little bit
55:02different uh difference in that
55:04i move
55:05lighter numbers much faster too i don't
55:07know why
55:09all right uh so we can use vbt so we
55:11create the velocity profile then we can
55:13easily use it in training really quickly
55:15i had if i had my athletes get this i
55:17haven't created a velocity profile in
55:18the first couple weeks they get a unit
55:21uh or we have a unit i want to start
55:23using with them we'll we'll create a
55:24velocity profile
55:26and then we'll immediately start using
55:27it to evaluate readiness so vertical
55:30jumps accepted method to test readiness
55:33decreasing vertical jump it indicated
55:35less work would be completed in the
55:36session jump squat performance also can
55:38predict one rep max in the back squat
55:40um so athletes who have a higher jump
55:42squat prior to
55:44or even a faster jump squat i think they
55:46did for velocity um they did on velocity
55:49sorry a faster jump squat uh or before
55:53the session would have a higher one rep
55:54max in the back squat so i use a muscle
55:57snatch
55:58uh and test the velocity on that to
56:00choose to test daily readiness super
56:02simple really high velocity there's no
56:04termination point in a muscle snatch
56:06we're going to choose about 40 to 50
56:08percent and we just stick with the
56:09weight i don't care if it's 42
56:12i do
56:1370 kilos which is a little over 50
56:16percent it was 50 when i started doing
56:18it and now that i've
56:19you know lost five kilos on my snatch
56:21over uh five years
56:24or four years i've i you know i haven't
56:26snatched 148 a couple years i snatched
56:27135 or 138 last year so it's a little
56:29over fifty percent
56:31uh so it's no termination point and it
56:33makes away lifting movement so i'm gonna
56:34know if the athlete's ready um and we're
56:37i love using uh this as a tool to test
56:40readiness i also like it as a tool test
56:42readiness over a woop and hrv all that
56:45kind of stuff because the athlete has
56:46made it to the gym and we
56:49get to talk and if i need to make a
56:51change in the program i can make the
56:52change now right
56:54once they're already there so uh this is
56:58my this is some of my information
57:01um
57:04you can see i don't have
57:06a really bad result in this i've
57:08actually found that i mostly have
57:10okay results which is the 3.0
57:13the 3.2s right and then i have really
57:16good results i had a 3.47 hit a snatch
57:19pr right or i've snatched pr for the
57:21last year so 100 plus snatch one right
57:23back
57:24and but
57:25if i have a 3.0 i'm still hitting 90
57:28plus i'm getting whatever i need to
57:30in that uh complex might not be an
57:32all-time pr but if the com it'll hit 90
57:34of my best of that complex or more
57:383.29 you see it uh number six that was a
57:41big one
57:42um
57:43this okay so uh muscle snatch readiness
57:46this is a really good point to talk
57:47about another one i've never talked
57:49about this i think this is this is
57:50pretty new stuff and kind of have been
57:52wrapping my brain around it but this is
57:54the effort index
57:56so a similar idea
57:58so this is uh rodriguez and russell 2018
58:02they were able to link post-session
58:03fatigue directly to measures of velocity
58:05within the session
58:07researchers used effort index i'm just
58:09reading this to you guys because i'm not
58:10this smart
58:11to accurately predict blood lactate
58:13levels and acute neuromuscular fatigue
58:14the cool thing was acute neuromuscular
58:16fatigue was at a test weight that they
58:18did prior to training and after training
58:20and
58:21uh when using the effort index it
58:23correlated perfectly
58:25to how many they would get at the end so
58:26you know how they perform so they look
58:29they took the best mean velocity nothing
58:31achieved in a set and the percent
58:32velocity loss obtained in the same set
58:35to create the effort index so for
58:36instance if you have top mean velocity
58:38uh in a set of 0.6 meters per second but
58:41your velocity loss in the set was 30
58:44you'd have an effort index of 18.
58:47uh
58:48if it was 0.6 and then you had a point a
58:5040 drop
58:52your
58:53your effort index would be 24. so on the
58:55surface we could know the second workout
58:56was harder but effort index was able to
58:58quantify how much harder they measure
59:01lactate post workout and the testing set
59:03so this effort index is using velocity
59:06not only for readiness this is like
59:08we this is leading to a thing where we
59:10could look at the training session and
59:12know the amount of fatigue know the
59:14exact amount of stress that's putting on
59:15the athlete by looking at uh you know
59:18that peak mean velocity and then uh and
59:20then also the velocity loss in the set
59:24okay so how to train with velocity this
59:26is how different ways to use it in a
59:28program
59:30i think we're doing okay on time guys
59:31thank you for bearing with me we're an
59:33hour in i got a handful more slides
59:35these are the fun ones
59:38simplest way we can just train versus
59:40mvt so uh we use the base minimum
59:43velocity threshold
59:44to make our training decisions so add
59:470.05 meters per second
59:49to keep the reps kind of smooth and
59:51clean
59:52uh we have the athlete just stay above
59:54the minimum velocity threshold for the
59:55entire set really we're only looking at
59:56the last rep right that's the only one
59:58that should get close to it
01:00:00um
01:00:02and we can cease work if it falls below
01:00:04or
01:00:05we can capitalize on good days i think a
01:00:07lot of people are worried that if you
01:00:09train with velocity they're going to be
01:00:10like well i felt good i need to go get
01:00:12it but the velocity says i'm not there
01:00:14the times that happens is way less often
01:00:17than the days where i go holy crap i got
01:00:19it let's go or i'd look at my athlete
01:00:21and say
01:00:22you know let uh i
01:00:24i'm a dork for saying this but i said
01:00:26send it right and i shouldn't have said
01:00:28send it but i said send it to him and uh
01:00:31so i think that like
01:00:33that on those days that they're good i
01:00:35see more times where i'm like let's get
01:00:37after it because you're moving so fast
01:00:40and um so anyways as a look a snatch
01:00:43clean and jerk the speed recognition is
01:00:45greater than the peak velocity uh for
01:00:47height or tested mvt and we just adjust
01:00:50speeds up slightly so that no reps
01:00:52fall below mvt um
01:00:56on front and back squat
01:00:58point three is that lowest one so we're
01:01:00going to stay above 0.3 meters per
01:01:01second average velocity but actually
01:01:03keep
01:01:04i except for in a test week i try and
01:01:06tell the athletes to keep all reps above
01:01:070.4 meters per second if we start
01:01:09getting the point three meters per
01:01:10second we're nearing a failure
01:01:12uh and we're going to have some bad
01:01:14positions in the squat and i just don't
01:01:16like to push the squats like that except
01:01:17for testing
01:01:19okay we can replace this is the cool one
01:01:22right this is where
01:01:24uh
01:01:25i think we're doing some cool stuff
01:01:28uh we replace percent with velocity
01:01:30right
01:01:31um
01:01:33on the right we'll see like a
01:01:34traditional program it's like week one
01:01:36is kind of your base week you might do
01:01:37five by
01:01:38a five by three around 75 percent or
01:01:40something right
01:01:42um
01:01:44yeah 75 to 80 week two you're kind of
01:01:46loading it fi five by three or four by
01:01:48three in week one five by three at 77 82
01:01:50and week two recovery week and then week
01:01:53four might be a pr week we're going for
01:01:55a three rep max plus some back offs or
01:01:58maybe 85 to 90 if it's a
01:02:01if it's a three rep max
01:02:04but
01:02:04we're going to replace percentage of the
01:02:06velocity
01:02:08and because percentage just a guess
01:02:10right we already talked about that that
01:02:11is like
01:02:12if you take a percentage you're just get
01:02:14you want a specific response and you're
01:02:16just guessing at the
01:02:18it's an educated guess we have a bunch
01:02:19of books we've got a bunch of experience
01:02:21it's an educated guess because we don't
01:02:22know everything that happened in the
01:02:24athlete that day
01:02:25um and so with mvt is 100 we can back up
01:02:29to create our weekly loading right
01:02:32okay so here's a sample velocity program
01:02:34we're going to do this is a column so
01:02:36this is still base week over here
01:02:40uh sets and reps could be similar right
01:02:43you'll see different we call it used to
01:02:45call it a recovery week i call it speed
01:02:47buster week when we're training with
01:02:48velocity
01:02:49but instead of
01:02:50at 75 percent this is going to be in
01:02:53week one we're going to be seven and 7.5
01:02:55to 10 percent over the mvt right so
01:02:59snatch
01:03:00example we're going to be snatch at 2.15
01:03:03to 2.2 meters per second if the example
01:03:06mdt is 2.0 meters a second we're gonna
01:03:08go seven half to ten percent over the
01:03:09mpt
01:03:10this is the this is the screen you wanna
01:03:12screenshot okay
01:03:14uh
01:03:15clean mpt 1.6 meter per second we'd be
01:03:17at 1.72 or 1.76 jerk
01:03:20uh 1.82 to 1.87 right so it's seven and
01:03:23a half to ten percent over loading week
01:03:26more reps
01:03:28uh more total rep more total uh volume
01:03:30because we're doing more sets and reps
01:03:32we're at
01:03:33five percent to seven and a half percent
01:03:34over mvt
01:03:36snatch 2.1 2.15 clean up what you know
01:03:38right so these have descended a little
01:03:40so you can imagine it's getting a little
01:03:41bit heavier
01:03:42this is speed buster week this is our
01:03:44recovery week
01:03:45we're going to do six to nine singles at
01:03:47greater than 10 over mbt this is the
01:03:49fastest speed so we're going to be over
01:03:512.2 we're going to be over 1.76 we're
01:03:53going to be over 1.87 right
01:03:56so we're going to be
01:03:59we're going to be the fastest we are
01:04:00that's like our speed buster week
01:04:02this is evolving as a as weightlifting
01:04:04coaches this is evolving into like what
01:04:06our peak is looking like we're going to
01:04:08start peaking
01:04:10using these six to nine singles right
01:04:12greater than 10 over because these will
01:04:14be pretty heavy right
01:04:16because you can move
01:04:17you can move a single pretty fast right
01:04:20and then pr week
01:04:22week week three we're going for three
01:04:23rep matter week four we're going for
01:04:25three rep max
01:04:26it's two it i'm going to keep them two
01:04:27and a half to five percent over the mvt
01:04:29unless
01:04:31an attempt at a pr
01:04:32is is warranted right so like they're
01:04:35looking really good they're smoking
01:04:36lifts
01:04:37they're they're at 95 percent of their
01:04:39previous best and they're hitting it you
01:04:41know eight ten percent over we'll
01:04:43we'll go down and we'll we'll we'll go
01:04:45to the mbt or lower if they establish a
01:04:48new one
01:04:49so that that's the velocity problem
01:04:50that's what we're doing
01:04:52we're doing uh let me see if i put this
01:04:54in
01:04:54okay this is velocity program of uh with
01:04:58uh lifts right we're doing a pretty
01:05:00linear style right i don't know if this
01:05:02that slides in here i'll check
01:05:04but
01:05:04if this is
01:05:06you know triples
01:05:08and block one we might do doubles in
01:05:10block two we're gonna do singles and
01:05:11block three right just a linear program
01:05:14with
01:05:15the same things going here right
01:05:18um just as we lead into the meat
01:05:21uh squatting we're gonna have a large
01:05:23deviation from mvt due to non-ballistic
01:05:25nature
01:05:26uh we don't want grindy reps we keep the
01:05:28threshold at point four for the most
01:05:30part
01:05:31week one point greater than point five
01:05:33week two greater than point four five
01:05:35week 3 greater than 0.5
01:05:37week 4
01:05:390.4
01:05:41that's just really general
01:05:43if you
01:05:45most times i said you'll test the mdt
01:05:47you'll get the mbt on a squat it'll be
01:05:49point three or really close
01:05:52if it's lower than that
01:05:54you can go lower you know you can go
01:05:55learn that i have a
01:05:5649 kilo girl
01:05:58or woman who is
01:06:00uh you know four foot 11.
01:06:02she you know she squats at 0.2 regular
01:06:05you know she'll make a lift and say oh
01:06:07it's pretty easy and it'll be like 0.2
01:06:08meters per second so hers drop a little
01:06:10lower but for the most part that's this
01:06:12is pretty accurate
01:06:14okay guys this is like this actually
01:06:16works this is uh maddie rogi there's
01:06:19going to be a bunch of videos i should
01:06:21have let me see if i can mute these real
01:06:23quick
01:06:24i hope they're muted but maddie did 149
01:06:28at
01:06:28university nationals right before
01:06:30shutdown this is like february
01:06:32so that's like uh i think she did 64.75
01:06:37is that right no
01:06:40yeah 64.
01:06:41[Music]
01:06:43and
01:06:45anyways
01:06:46she uh
01:06:47she did 149 at universities
01:06:51and then
01:06:53came back home we had shut down i gave
01:06:54her rep one we started training this
01:06:57program exclusively only velocity 12
01:07:00weeks later
01:07:05she makes
01:07:06she makes 72.
01:07:08[Music]
01:07:12she makes 72 and 91 right
01:07:15and she's like a she's a
01:07:1759 kilo lifter and so that's a big
01:07:20improvement that's 14 kilos from a girl
01:07:22who's already making national meets and
01:07:24has made nationals for a couple years
01:07:26and she's gonna like uh
01:07:29she's likely gonna hit something even
01:07:30bigger this weekend she's gotta meet
01:07:32locally so we're another eight weeks
01:07:33down the road i think she total 170 or
01:07:36something this week so that's you know
01:07:3727 kilos and i think it's it's the auto
01:07:40regulation right like she feels good
01:07:42when she attempts her lifts right like
01:07:44we are attempting stuff and we're we're
01:07:46moving through that really really well
01:07:48so we have 12 weeks on that with the
01:07:49three two one kind of
01:07:51reduction and and reps per set and then
01:07:53we're coming back uh eight weeks and we
01:07:56did like twos and ones
01:08:02let's get to the next one okay so and
01:08:04then we can also have this variation so
01:08:06that that's the money thing but we can
01:08:08also do a
01:08:08ton of things and this this is a cool
01:08:10slide
01:08:11this was um originally on perch they had
01:08:14something really similar this is the
01:08:16idea where i did it but uh variations on
01:08:18traditional programs right so you can
01:08:20x's are established question mark is a
01:08:22variable right so you could say five
01:08:24sets of three
01:08:25at um
01:08:27you know
01:08:28whatever we could say
01:08:33sorry we could take five sets of three
01:08:34at a hundred kilos right at uh or five
01:08:37sets of three at 0.5 meters per second
01:08:39but we don't know what we're going to do
01:08:41right so the loads of question mark uh
01:08:43you add velocity in
01:08:46you could say
01:08:47five sets
01:08:48don't know the reps
01:08:50stay above 0.5 meters per second at 100
01:08:53kilos right do as many reps until the
01:08:54velocity until you fall under the
01:08:56velocity threshold you can go
01:08:58um
01:09:00you can go
01:09:02a percent drop so if you drop 20 percent
01:09:04you're done sets load velocity set do as
01:09:05many reps as possible until the athlete
01:09:07loses determine percent
01:09:09um
01:09:10you know down here this is
01:09:12variable sets variable reps load and
01:09:14velocity loss are chosen right
01:09:17reps per set and total sets dependent
01:09:19upon velocity crease so 100 kilos for as
01:09:22many reps as possible and tell a 20 to
01:09:24decrease in speed each set for as many
01:09:26sets as possible until the first rep is
01:09:2920 slower than the fastest
01:09:31right so like now we're looking like
01:09:34multiple
01:09:35variables based on the speed loss so you
01:09:37can do so many cool different things
01:09:39just regular stuff right so you talk
01:09:41about the velocity threat velocity loss
01:09:43in a time where we're looking for more
01:09:45athlete hypertrophy or something like
01:09:47that that would be a really good time to
01:09:48do it
01:09:49i would say that with weightlifting i
01:09:50use
01:09:51this
01:09:52the most
01:09:54minimum velocity and load right
01:09:56uh and then
01:09:58i might do this sometimes right sets
01:10:00velocity and load are chosen do as many
01:10:02reps until under velocity threshold
01:10:04so really variable set
01:10:07so that was uh pretty cool
01:10:10all right so uh we're going to wrap up
01:10:12here in a second
01:10:14anyways training with velocity
01:10:17does not unlock secret training that
01:10:18looks unlike normal smart training it
01:10:20looks just like smart training with a
01:10:22better variable right that is like that
01:10:24is a thought so
01:10:26i had this big internet kind of argument
01:10:28with dan miller and we're really good
01:10:30friends so i was like we talked about it
01:10:33before we then decided like
01:10:35send contrasting youtube videos towards
01:10:37one another
01:10:39but he kind of expressed that like
01:10:41uh he's like well you don't need that
01:10:43this is this you know it's this and that
01:10:45whatever it's gonna i gotta change this
01:10:46and you'd have to change this and that
01:10:47doesn't make any sense and it's not it's
01:10:49not something to be scared of it looks
01:10:51exactly like normal smart training if
01:10:53you have a good training program in
01:10:54place if you add velocity to it it will
01:10:57be a better training program it'll just
01:10:59be better you'll have a cooler variable
01:11:00a variable that is more true and you
01:11:03will get better information out of it if
01:11:05you have a bad training program
01:11:07and you add velocity to it i don't think
01:11:09it's going to do anything i think it's
01:11:10going to like uh not be comfortable if
01:11:13you don't have a pro system of
01:11:14programming don't worry about velocity
01:11:16right get better at your system of
01:11:17programming
01:11:19if you have a system of programming you
01:11:20feel pretty confident about that makes
01:11:22good results already velocity is going
01:11:24to accelerate those results because it's
01:11:26a better variable
01:11:28oh all right so uh
01:11:31i just want to thank you guys get in
01:11:32touch uh
01:11:34at will fleming we're going to go ahead
01:11:36let's do this
01:11:39we're gonna stop share let's see if i
01:11:41can get um
01:11:45all right
01:11:49all right so
01:11:50did anybody have any questions i'm
01:11:51looking at chat i don't know if i've
01:11:53seen anything come up
01:11:58i am recording it if you guys were on
01:12:00and then got off
01:12:02um
01:12:04i
01:12:05will be recording it and yeah i will
01:12:07i'll try to send it out to you if you
01:12:08guys hit me up i will send it out to you
01:12:11any questions from anybody
01:12:15uh
01:12:17trevor it's gonna be shorter so tall
01:12:19snatch is gonna be a short movement so
01:12:21it's gonna be pretty slow on most days
01:12:23so um i do i would not use it i'd use a
01:12:26muscle snatch it's too simple to not use
01:12:28right muscle snatch is long there's no
01:12:30termination point you have to move the
01:12:32bar as fast as possible
01:12:33and um
01:12:35and if you move it as fast as possible
01:12:36you're going to get a true
01:12:38readiness that day just like vertical
01:12:40jump right you wouldn't do like a
01:12:41variation of vertical jump you do
01:12:43vertical jump or you do jump squats so i
01:12:44i just i think the muscle snatch is a
01:12:46really good one for weightlifting i'm
01:12:48actually having my athletes do it on
01:12:50uh on
01:12:52snatch days and clean days
01:12:55uh jim thanks much really glad you could
01:12:57attend let me know if you have any
01:12:58follow-up questions uh vct
01:13:01um
01:13:04on the book my publisher told me he
01:13:06would have it wrapped up completely
01:13:09on
01:13:10or not my publisher my editor
01:13:12like
01:13:12wrapped up completely by september 1st
01:13:14this is hope
01:13:16uh so depending on how fast i can turn
01:13:18that into printing uh this it'll happen
01:13:20this fall
01:13:22thanks trevor uh christopher martin that
01:13:24was awesome um
01:13:25[Music]
01:13:27perfect if you guys seriously you guys
01:13:29who have attended i will keep a list of
01:13:31who attended and i will
01:13:33um
01:13:36i will i will send it out to you guys i
01:13:38am going to put it on my website if you
01:13:40lose it i'm going to put it on my
01:13:41website it'll be probably like nine
01:13:43bucks to download it or 10 bucks or
01:13:45something like that just so i can pay
01:13:46for my zoom membership
01:13:48um
01:13:51okay let's see uh
01:13:57all right
01:13:58so art thanks a bunch
01:14:01eric does the most snatch need to have
01:14:03contact for radius evaluation my coach
01:14:04tends to run us through no context
01:14:05muscles to ensure we keep the best part
01:14:07i'm i've always done a muscle snatch
01:14:09with contact
01:14:10um
01:14:12i think i think the thing would be
01:14:15contact is more hip driven no contact is
01:14:19very arm driven or can be very upper
01:14:21body driven
01:14:22so i think we might be measuring
01:14:24different things my guess would be if
01:14:25you just do a movement every day
01:14:29and test that you will get a really good
01:14:31thing as long as that movement is like
01:14:33technically done
01:14:34similarly most days
01:14:36so i think you do no contact i do
01:14:38contact um you might you might compare
01:14:41them and test them both and see if you
01:14:42have something different
01:14:44um
01:14:45stu uh if do you see variability in
01:14:48someone's velocities for the list um
01:14:51somewhat i mean there will be
01:14:53variability
01:14:54um
01:14:55but i tend to chalk it up to readiness
01:14:58so if the athlete is like
01:15:00uh if the athlete's ready we're gonna
01:15:01see
01:15:02the velocities that we should intend to
01:15:05see
01:15:06um but
01:15:09you know i would i would take that 80
01:15:11velocity and
01:15:13believe that it's 80
01:15:14over think that ma you know we're
01:15:17getting something wrong out of the unit
01:15:19unless the athletes um
01:15:21unless the athlete's technique is way
01:15:22off all the time right if it's way off
01:15:24all the time then i'm not gonna do it
01:15:25you know i don't believe
01:15:27uh i if it's way off
01:15:30all the time they're probably not ready
01:15:31for it right so that would be weird to
01:15:34uh
01:15:36variability eric we answered that kaylee
01:15:39thanks a bunch thanks kaylee for coming
01:15:42uh brian what happens if your test okay
01:15:44so you might see
01:15:46uh
01:15:47like 100 their minimum velocity
01:15:48threshold decrease
01:15:50um i don't know why i didn't put that
01:15:52slide this slide in that is a mistake on
01:15:54my part but we can evaluate some
01:15:56efficiency with velocity as well
01:15:59obviously a better athlete is better at
01:16:00getting under the bar we all know that
01:16:02right that really separates people
01:16:05so as an athlete gets more used to
01:16:07training
01:16:08they might get faster under the bar
01:16:10right i actually texted spencer or
01:16:13spencer arnold texted me tonight and he
01:16:15was asking about how fast something went
01:16:17and so i saw
01:16:19you know
01:16:20harrison can do cleans at 1.3 something
01:16:23when
01:16:24the literature that i've read said he
01:16:26should do him at 1.5 well harrison's
01:16:27like a super efficient lifter right i
01:16:29have kids who
01:16:30don't make snatches under 2.25 when they
01:16:33probably should be able to make them at
01:16:352.0 right so you'd see some efficiencies
01:16:38and stuff like that so yes if nothing
01:16:39gets more efficient you might see
01:16:41them uh
01:16:42you know them
01:16:44you might see those those mvts slow down
01:16:48adam uh
01:16:50thanks a bunch uh
01:16:52i'm glad you enjoyed it
01:16:54matt yeah rogie says you're great uh i
01:16:57hope your lifting's going well hope
01:16:58you'll come join us sometime thanks
01:17:00andy uh yeah
01:17:03brian you know you coach a bunch of
01:17:05really good people
01:17:06so you would see that kind of stuff
01:17:08athlete's body velocity improves into
01:17:09the squat we've always talked about
01:17:11could i
01:17:12attach an lpt unit to the ceiling and
01:17:15because it only measures the bar going
01:17:16out could i see how fast that thing goes
01:17:18down the old v scope at the otc used to
01:17:21do that
01:17:22uh bach for various lifters
01:17:25the velocity profile of a single rep
01:17:27might be different throughout a pole in
01:17:28order to reach the same height would it
01:17:29be worth measuring both average and peak
01:17:31velocity power for poles
01:17:33okay
01:17:34um
01:17:36so for various subjects the velocity
01:17:38profile of a single rep might be
01:17:40different throughout a pole in order to
01:17:42reach the same height would it be worth
01:17:43measuring
01:17:44okay
01:17:45where i think you might see some
01:17:47interesting thing i think peak velocity
01:17:49is what you want right because these
01:17:50units will find the peak velocity where
01:17:52wherever and almost all of them will
01:17:55also tell you the percent
01:17:57or the range of motion
01:17:59and the percent at which the peak
01:18:01velocity occurred so
01:18:02we're going to say for instance just to
01:18:04give round numbers
01:18:06the range of motion on the lift was a
01:18:07thousand millimeters
01:18:09and at
01:18:1080 percent the peak velocity occurred so
01:18:1380 of the peak height so 800 millimeters
01:18:16was where the peak velocity actually
01:18:18occurred
01:18:20so um you can look at that number right
01:18:24so you know where you know where at a
01:18:26peak happens and then you can look at
01:18:28average and there could be some
01:18:29correlation and i haven't really gone
01:18:31into it enough to figure it out but
01:18:33there could be some correlation between
01:18:35the efficiency of an athlete and
01:18:37when they have like a higher
01:18:39overall average velocity right uh
01:18:42then
01:18:43or if that average velocity starts
01:18:44getting closer and closer to the peak
01:18:45but i really really think for olympic
01:18:47glyphs you really need to dial in on the
01:18:49peak stuff and then i've just been using
01:18:51average
01:18:52and some of those secondary numbers like
01:18:54range of motion all that kind of stuff
01:18:56to start start seeing if i can see more
01:18:58efficiency kind of things
01:19:01um
01:19:03all right let's see uh sam thanks a
01:19:06bunch oh brian there we go
01:19:08um
01:19:12i hope that helped out sam thank you man
01:19:14i yeah i think with some pap work would
01:19:17be cool
01:19:18we're talking about like peak force
01:19:20getting um
01:19:21one of those like force scales and kind
01:19:24of pulling on those
01:19:25thanks chris
01:19:27brian all right measure velocities by
01:19:29hand because i hate myself have you
01:19:30noticed that the peak velocity occurs
01:19:32during the initial pull under in the
01:19:33stash queen it happens at right after
01:19:35the hips extend
01:19:36um
01:19:38i
01:19:39i have an image of
01:19:41it with when i was like hooking it up to
01:19:43something else it it doesn't happen
01:19:47it happens when the bar is like moving
01:19:49on its own you have propelled it as much
01:19:51as it possibly can so it's not like
01:19:53right at the hips it's just above the
01:19:54hips as the bar is beginning to float
01:19:56because your impulse is finally in the
01:19:57bar that's when you're gonna that's when
01:19:59you're gonna find the peak velocity
01:20:02um
01:20:03and they some
01:20:05some good athletes have already started
01:20:07transition under and and
01:20:09guys like me just keep pulling it up
01:20:11right
01:20:14all right um
01:20:16anybody else i'm here i allotted an hour
01:20:19and a half if you guys have any
01:20:20questions let me know if not we can log
01:20:22off
01:20:28all right
01:20:29brian you know all of you guys uh hit me
01:20:31up instagram is a great place to reach
01:20:32me if you guys want to
01:20:34reach me
01:20:35uh there and message me my email is
01:20:37wtflemen at gma you guys thought earlier
01:20:40on the last slide
01:20:42um but instagram is really easy way to
01:20:44reach me i will try to if you guys send
01:20:46me your email i'll try to get these this
01:20:48recording out to you
01:20:49uh in the next week or so i'll probably
01:20:51trim it down a little bit so i
01:20:53appreciate it thank you guys very much
01:20:55and uh
01:20:57when the book comes out in september
01:20:59pick it up should be cool uh or when it
01:21:01comes out in october
01:21:03thanks stu um
01:21:05you're the only person whose face i
01:21:07could see for some reason and so i was
01:21:09gauging your face based on uh if i was
01:21:12doing a good job or not so i appreciate
01:21:14it
01:21:16all right thank you guys have a great
01:21:17night uh hit me up let me know and look
01:21:19out for the book come in next month or
01:21:21the month
01:21:26after you
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