Velocity based training: The past, present of future with Jonathon Weakley

Sep 28, 2023

Jonathan Weakley, a leading figure in the realm of Velocity-Based Training (VBT), discusses the intricacies and evolution of VBT, emphasizing its historical roots and the impact of modern technology. The three foundational tenets of VBT, the transformative power of feedback, real-time feedback's ability to improve performance by up to 8%, and various technologies used in VBT are also explored.

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INSIGHT

VBT's Three Fundamental Tenets

Velocity-based training (VBT) uses bar speed to inform and enhance training decisions within a programme.
Its power comes from three tenets: heavier bars are slower, fatigue slows velocity, and each exercise has a terminal velocity indicating failure proximity.

INSIGHT

Percent-Rep Tables Mislead Elite Athletes

Standard percentage-to-rep tables contain huge inter-individual variance, so averaged charts mislead elite athlete programming.
VBT helps individualize load and volume because athletes differ widely in reps at a given % of max.

ANECDOTE

Conference Confrontation Over VBT

Jono told of being accosted after a conference talk and shocked by how emotionally people defend training paradigms.
He emphasized that new tools don't replace past knowledge but can augment existing coaching approaches.

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In the latest episode of the Pacey Performance Podcast, host Rob Pacey engages in a comprehensive discussion with Jonathan "Jono" Weakley, a leading figure in the realm of Velocity-Based Training (VBT). Jono, with his vast expertise and experience, offers listeners a deep dive into the intricacies and evolution of VBT, elucidating its pivotal role in contemporary athletic training.

Contrary to popular belief, Jono emphasizes that VBT isn't a newfound concept. In fact, coaches and trainers have been tapping into its principles for decades. However, the game-changer has been the integration of modern technology, which has made the application of VBT more precise, efficient, and widely accessible to trainers and athletes alike.

Central to the discussion are the three foundational tenets of VBT. Firstly, there's an inverse relationship between the weight of a barbell and its speed. As the weight increases, the speed of lifting decreases. Secondly, fatigue plays a significant role. As an athlete tires, the velocity of their lifts diminishes. Lastly, Jono touches upon the terminal thresholds for various exercises, indicating the minimum velocities below which exercises can't be performed.

But beyond these technical aspects, the conversation takes a turn towards the transformative power of feedback in training. Jono shares compelling insights, revealing that when athletes are provided with real-time feedback, they can achieve instantaneous performance improvements of up to 8%. This feedback mechanism not only boosts immediate performance but also leads to enhanced long-term physical adaptations.

The overarching theme of the podcast revolves around the importance of individualizing training programs. In a world where athletes' needs and capabilities are diverse, VBT emerges as a tool that ensures each athlete receives a training regimen tailored to their unique requirements, maximizing their potential and performance.

In essence, this episode is a treasure trove of information for anyone keen on understanding how VBT is revolutionizing the landscape of strength and conditioning, making it a must-listen.

Main talking points:

VBT's role pivotal in modern athletic training.
Technology enhances VBT's precision and accessibility.
Inverse relationship: barbell weight and speed.
Fatigue significantly impacts lifting velocity.
Terminal thresholds define exercise limits.
Real-time feedback boosts immediate performance.
Feedback leads to long-term physical adaptations.
VBT ensures tailored athlete training regimens.