Beginner's Guide To Velocity Based Training

Unlocking the Power of Velocity-Based Training (VBT): A Beginner’s Guide

Velocity-Based Training (VBT) is like having a GPS for the gym, similar to how Strava works for runners. VBT devices and apps enable lifters to monitor training volume, velocity, power output and other key metrics just like a GPS helps runners track their exercise pace, volume, distance, etc.

Introduction: Velocity-based training (VBT) is revolutionizing the fitness world, bringing professional-level training techniques to everyday gym-goers. Once reserved for elite athletes and sports science coaches, VBT is now accessible to everyone, thanks to innovative devices like the Calibrex 2. In this guide, we'll explore what VBT is, its benefits, and how the Calibrex 2 can help you unlock your full potential.

What is Velocity-Based Training? 

Velocity Based Training (VBT) is a method that measures the speed of movement during an exercise to optimize performance. But don't get me wrong, VBT is not about training fast. Unlike traditional training methods that focus solely on the weight being lifted, VBT emphasizes the velocity at which an athlete lifts a given weight. By monitoring bar speed and acceleration, VBT allows for real-time adjustments to loads, sets, and reps, ensuring optimal training efficiency. You're not feeling 100% on every session, which means when you do, you can max out and add that extra weight or try to hit a faster speed, and vice versa: when not feeling great, you can still make adjustments to your workout and leave the gym feeling like you did your best for the day. Athletes like Kobe Bryant and Michael Phelps have shared in interviews numerous times that it's what you do on those days that you don't feel like putting in the work that separates average and top athletes.

How VBT Works:

VBT relies on sensors and devices to measure the speed of a lift. These measurements provide valuable data that can be used to adjust training variables in real time. For example, if an athlete's bar speed decreases significantly during a set, it may indicate that the load is too heavy, and adjustments can be made to avoid overtraining and reduce the risk of injury.

Benefits of VBT for Athletes and Fitness Enthusiasts

One of the primary benefits of VBT is its ability to enhance performance. By allowing for precise training adjustments, VBT helps athletes achieve faster strength and power gains. It also helps identify the optimal load for maximum power output, ensuring that workouts are both effective and efficient. For example, someone training for hypertrophy would want to spend more time under tension versus someone training for explosiveness.

Injury Prevention

VBT plays a crucial role in injury prevention. By monitoring rep speed, athletes can avoid overtraining and ensure they are working within safe and effective velocity zones. This helps reduce the risk of injury and promotes long-term health and fitness.

Personalized Training

VBT caters to individual differences, providing tailored workout recommendations based on real-time data. This personalized approach enhances motivation by showing progress and providing immediate feedback. Whether you're a beginner or an experienced athlete, VBT can help you train more effectively. Traditional workout apps usually require you to manually log your reps and RPE after each set, which is basically just a better notebook. Having a tool like Calibrex 2 will not only automatically log every rep but also get dozens of workout metrics to start getting insights in to then make adjustments and understand which habits have an effect on your performance. 

How VBT Differs from Traditional Training Methods Load-Based vs. Velocity-Based Training

Traditional training methods primarily focus on lifting heavier weights over time. While this approach can lead to strength gains, it doesn't account for the quality of movement. VBT, on the other hand, emphasizes lifting with optimal speed, which can lead to more efficient workouts and better overall performance. It's also usually more fun to have targets to hit, especially on those key lifts. Having a tool that can ping you and give you real-time audio cues while working out can be a game-changer for solo lifters.

Advantages of Monitoring Bar Speed and Movement

Monitoring bar speed provides immediate feedback, allowing for on-the-spot adjustments to training variables. This encourages athletes to focus on the quality of their movements rather than just the quantity of weight lifted. As a result, VBT promotes safer, more effective workouts. The Calibrex app offers a big library of our favorite science-based workouts that you can follow and make any adjustments in a few taps.

Calibrex 2 is a User-Friendly VBT Device

Overview: The Calibrex 2 is a small, portable, and easy-to-use device that aims to democratize VBT for everyone. It can be attached to barbells, kettlebells, gym machines, or even the user's body, making it incredibly versatile. Its compact design and ease of use make it the perfect companion for any workout. 

How Calibrex 2 Makes VBT Accessible to General Gym-Goers

The Calibrex 2 simplifies complex VBT data into understandable insights, making it accessible to general gym-goers. It integrates with a user-friendly app that tracks and analyzes performance, providing actionable recommendations to help users achieve their fitness goals.

Start your VBT journey with Calibrex 2

Getting started with VBT has never been easier, thanks to the Calibrex 2. Whether you're looking to improve your performance, prevent injuries, or simply get more out of your workouts, the Calibrex 2 has you covered. The Calibrex 2 Public Launch just went live, and we're only hand-assembling 217 units this month to ensure a high-quality experience. You can grab yours here.