Spring 2024 - 32

SPEED & STRENGTH
Velocity-based training methods for the tactical athlete
By Daniel Borowick, MS, CSCS, Domex Strength & Fitness Founder,
and Stephen Wegner, MS, CSCS, SCCC, Explode Athletics Founder
V
elocity-based
training (VBT) has
become increasingly
incorporated into
mainstream sports
and athletic training
because of technological
advancements and social
media. But is there a
place for it in training the tactical athlete? VBT is
a great tool as it not only measures the bar speed
or the power output an athlete is generating but
it also is used as a predictor of a one-repetition
maximum (1RM), through the utilization of submaximal
loads.
VBT is measured through technology with
the use of linear position transducers, that
measure movement through a linear plane or
accelerometers during movements like a bench
press or squat. A lot of VBT measurements
are directly physically connected to a barbell
whereas other tools require the use of a camera
system that measures the bar speed movement.
When a coach is training an athlete, a lot of the
feedback may be subjective. That is, the coach
may perceive the athlete needs to be more
powerful but this is based upon their opinion
or perspective. With VBT the coach has the
verifiable data present to make a well-formed
assessment based upon the data analysis and
can quantify the need for " more explosive power
32 | Tactical Training & Conditioning | Spring 2024
by moving the bar faster " based on the facts
reported from the VBT device which is gauged
objectively.
With VBT, you can assess the intensity and what
type of effort is being put forth in an exercise. For
example, having two athletes next to each other
performing the back squat, (who have the same
levels of strength), at 85% of their 1 RM will have
different power outputs with a measure through
VBT when one utilizes a higher maximal effort.
Dr. Bryan Mann, who coined the term VBT,
categorized this style of training between five
different methods of strength characteristics and
traits that are developed concentrically when
training at different velocities.
Absolute Strength - The ability to exert maximal
force; approaching 1RM.
Accelerative Strength - Moving something
heavy as fast as possible; (i.e. a tactical team
breaching a door with a forcible entry tool
weighing generally around 11 pounds.)
Strength Speed - Moving something moderately
heavy as fast as possible (i.e. dragging someone
out of danger.)
Speed Strength - Moving something light very
fast (i.e. moving with weapons, some kits.)
Starting Speed - Moving something very light,
extremely fast (i.e. sprinting from a dead stop)
By utilizing Dr. Mann's VBT training table, one
can objectively gauge whether a specific physical
characteristic is being developed.
Spring 2024

Table of Contents for the Digital Edition of Spring 2024
