Spring 2024 - 33

Velocity Zones
VELOCITY-BASED TRAINING
Dr. Bryan Mann's velocity-based training table and velocity ranges in the strength speed continuum were
created by his data collection of Division 1 athletes.
The daily fluctuations we all experience in
strength are the difference from a percentbased
approach. Some days we feel great in
the weight room, and some days we don't. This
autoregulation approach (similar to Rating of
Perceived Exertion (RPE) and Reps in Reserve
(RIR) allows you to adjust the training load for that
specific day. By monitoring the velocity of each
repetition, we can make informed decisions about
when to increase or decrease the load, adjust
training intensities, or modify training volume.
For the tactical athlete population, VBT
presents several advantages over traditional
percent-based loading methods.
Training regimens can be tailored to better
simulate the physical demands they may
encounter on the job. The tactical athlete can
select the most important strength characteristic
they want to develop and then work in
those velocity ranges.
VBT has the potential to reduce the risk
of musculoskeletal injury during training
by monitoring their power output with the
external force which prevents overtraining.
Overtraining is one aggravating factor
that contributes to injury. For example,
the pin squat is specifically used for
rate of force development and helps an
athlete's " sticking point, " on the concentric
movement. However, by training with VBT,
the tactical athlete can see their power
tacticaltrainingandconditioning.com | 33
output measured in real time. If each subsequent
rep is not as efficient as the previous then it will
be time to lighten the working load being used.
VBT provides a quantifiable and objective way to
assess an individual's progress by tracking velocity
measurements over time. By monitoring changes in
performance metrics, individuals can identify areas
for improvement and adjust training accordingly. n
Stephen Wegner has 18 years of experience
coaching athletes. He is currently a strength &
conditioning coach for the U.S. Army's H2F program
at Fort Bliss in Texas. Stephen can be reached via
email at swegner@xplodeathletics.com. Daniel
Borowick is a former DEA agent and is currently
a strength & conditioning specialist for the U.S.
Army's H2F program. He can be reached via email
at domexstrengthandfitness@gmail.com.

http://www.tacticaltrainingandconditioning.com

Spring 2024

Table of Contents for the Digital Edition of Spring 2024