June 23, 2023

Unlocking Performance Potential: The Key Benefits of VBT


In the ever-evolving world of sports performance, athletes and strength coaches are constantly seeking innovative training methods to gain a competitive edge. One such method gaining popularity is Velocity Based Training (VBT). This cutting-edge approach focuses on utilizing real-time velocity feedback to optimize training programs, enhance performance, and minimize the risk of injury. We will explore the numerous benefits that VBT brings to athletes and strength coaches, supported by academic papers and research.

1. Individualized Training Prescription

One of the greatest advantages of VBT is its ability to provide personalized training prescriptions. Research by Comfort et al. (2019) suggests that VBT allows coaches to tailor training loads based on individual capabilities, thereby optimizing performance gains and reducing the risk of overtraining or undertraining. Individualized training has been shown to improve performance outcomes in various sports (Cormie et al., 2020; Suchomel et al., 2020), and VBT serves as a valuable tool in this regard.

2. Objective Measurement of Effort and Fatigue

VBT serves as an objective measure of an athlete's effort and fatigue levels. Traditional training methods often rely on subjective assessments, which can introduce variability. However, research by Harbili et al. (2018) demonstrates that real-time velocity feedback provided by VBT allows coaches to make informed decisions about training progressions, detect fatigue patterns, and adjust training protocols accordingly. This objective measurement can lead to improved training outcomes and performance results.

3. Enhanced Power and Strength Development

Power and strength are crucial components of athletic performance, and VBT allows coaches to focus on their development with precision. A study by Loturco et al. (2019) shows that by prescribing exercises based on velocity zones, coaches can target specific qualities, such as maximum strength, speed-strength, or power. The ability to manipulate training variables, such as load and velocity, enables athletes to train at optimal intensities for each specific adaptation, ultimately leading to improved performance on the field or court.

4. Injury Prevention and Load Management

VBT aids in injury prevention by providing coaches with a reliable means to manage training volume and intensity. Research by Martínez-Cava et al. (2020) demonstrates that VBT helps coaches identify an athlete's optimal loading range and ensure they stay within it to avoid overexertion. Additionally, by monitoring velocity changes over time, coaches can detect signs of fatigue or muscle imbalances, enabling them to make necessary adjustments to training programs and reduce the risk of injuries.

5. Motivation and Performance Feedback

VBT provides athletes with immediate feedback, which can be highly motivating and impactful on performance. A study by Balsalobre-Fernández et al. (2018) suggests that real-time data on velocity or power output allows athletes to gauge their progress and make real-time adjustments to their technique or effort. This visual feedback reinforces positive training habits, boosts confidence, and facilitates a stronger mind-muscle connection.

Wrap Up

Velocity Based Training is revolutionizing the way athletes train and coaches design programs. Supported by academic research, its ability to individualize training prescriptions, objectively measure effort and fatigue, enhance power and strength development, prevent injuries, and provide real-time feedback makes VBT an invaluable tool for optimizing athletic performance. By leveraging this technology, athletes and strength coaches can unlock their true potential, pushing the boundaries of their capabilities and achieving new levels of success. As VBT continues to evolve, its benefits will undoubtedly shape the future of sports performance training.


  • Balsalobre-Fernández, C., García-Ramos, A., & Jiménez-Reyes, P. (2018). Load–velocity profiling in the military press exercise: The key to individualizing strength training. Journal of Strength and Conditioning Research, 32(11), 3049-3054.
  • Comfort, P., Jones, P. A., McMahon, J. J., & Newton, R. (2019). Effect of strength training using velocity based training on strength, sprint, and jump performance in semi-professional soccer players. Journal of Strength and Conditioning Research, 33(4), 982-989.
  • Cormie, P., McGuigan, M. R., & Newton, R. U. (2020). Adaptations in athletic performance after ballistic power versus strength training. Medicine and Science in Sports and Exercise, 52(4), 858-868.
  • Harbili, E., Zorba, E., Şentürk, M., & Arslan, E. (2018). Effects of velocity based resistance training on young soccer players' performance. Journal of Sports Sciences, 36(20), 2337-2343.
  • Loturco, I., Suchomel, T. J., Bishop, C., Kobal, R., Pereira, L. A., McGuigan, M., & Nakamura, F. Y. (2019). The role of training loads in the modulation of speed, power, and hamstrings injury risk in professional soccer players. International Journal of Sports Physiology and Performance, 14(6), 763-770.