Velocity-Based Training • Your First 30 Days
VBT replaces guesswork with data. Instead of asking "how did that feel?" you ask "how fast did that move?" Bar speed tells you how strong you are today, when to add weight, when to stop a set, and when to go home. This guide gets you from zero to tracking in your first session.
Linear encoder. Attaches to the bar via cord. Gold standard accuracy. App with auto-logging.
Linear encoder. Magnetic attachment. Great for squats and bench. Solid app.
Camera-based phone app. No hardware needed. Good entry point. Less accurate at high speeds.
Start with squat, bench, or deadlift. One lift. Don't try to track everything on day one. Master the process before expanding.
Work up from 50% to 90% in 5-6 sets. Record velocity at each load. This creates your load-velocity profile — your personal strength fingerprint.
>0.75 m/s = speed work. 0.55-0.75 = working sets. 0.40-0.55 = strength zone. <0.40 = near-max. These are your training guardrails.
Every session, note the velocity of your first rep at your working weight. If it trends up over weeks, you're getting stronger. That's it. Start simple.
Once you're comfortable: set a velocity loss cutoff (e.g., 20%). When your bar speed drops 20% from rep 1, stop the set. This auto-regulates your volume.
| Concept | What It Means | Why It Matters |
|---|---|---|
| Mean Velocity | Average speed across the full concentric phase | Primary metric for load selection and zone targeting |
| Peak Velocity | Fastest instantaneous speed during the lift | Useful for power/explosive training, less for strength |
| Velocity Loss % | How much slower the last rep is vs. the first | Measures fatigue — your automatic stop signal |
| e1RM | Estimated 1RM calculated from velocity + load | Know your max every session without testing it |
| MVT | Minimum velocity threshold — your slowest possible successful rep | The speed at which you'd fail. Individual to each lift. |