Rotational Power and Velocity Based Training with Bill Miller, CSCS
Dec 27, 2023
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Bill Miller, a data-oriented strength coach specializing in training rotational athletes, discusses his methods and the use of velocity-based training. He emphasizes the importance of measuring and tracking performance in athletes and explores the relationship between power output and velocity in training. He also talks about using reversals to improve explosiveness in athletes and highlights the significance of data and adaptation in achieving goals.
Monitoring data and utilizing velocity-based training devices are crucial for tracking and improving athletic performance.
Using specific ranges of motion and incorporating end range isometrics can enhance mobility, stability, and targeted athletic performance.
Implementing structured training phases and periodization helps balance training demands, avoid excessive fatigue, and achieve sport-specific progress.
Deep dives
Using Data to Train Athletes
Bill Miller, a strength coach specializing in rotational athletes, discusses the importance of analyzing data and tracking progress in training. He emphasizes the use of velocity-based training devices, such as Vitruv, to measure and improve performance. By monitoring numbers and measurements like force output and bar speed, coaches can ensure athletes are progressing and tailor training methods accordingly.
Balancing Range of Motion and Specificity
Miller shares his approach to training range of motion and specificity in athletes. For hypertrophy-focused exercises, he emphasizes full range of motion to promote optimal muscle adaptation. However, for power-focused exercises, he suggests using partial ranges of motion to maximize explosive strength. Additionally, he incorporates end range isometrics to improve tendon health and stability. The goal is to foster overall mobility and stability while focusing on specific ranges of motion for targeted athletic performance.
Phases and Periodization in Training
Miller discusses the use of training phases and periodization for different levels of athletes. He explains the benefits of implementing structured phases in the off-season, pre-season, and in-season training. These phases allow for targeted goals and focus on specific training aspects, such as mass building, concentric and isometric strength development, and peaking for optimal performance. Phased training helps to balance the demands of different training modalities and avoid excessive fatigue, leading to effective and efficient progress in sport-specific performance.
Measuring velocity loss range for hypertrophy
To stimulate hypertrophy, it is recommended to track the velocity loss range during heavy sets. If someone is aiming for hypertrophy, they should push their reps to a greater velocity loss range. The goal is to monitor how many reps an individual can perform before the velocity falls by around 20%. This accumulation of fatigue indicates that the hypertrophy stimulating reps are being reached. It is important to avoid training to failure in order to have enough energy for subsequent sets.
Using velocity-based training for different training focuses
Velocity-based training (VBT) can be utilized for various training focuses, such as strength, power, and hypertrophy. For strength training, the aim is to lift heavier weights while still maintaining a reasonable velocity range. This might involve using sets of three and ensuring that the velocity loss doesn't impede performance. In contrast, power training requires faster bar speeds and minimal velocity loss, as it focuses on explosive movements. Finally, for hypertrophy training, the recommended approach is to start with a higher velocity range but allow it to decrease gradually as the set progresses, ensuring that the last few reps are performed with a lower velocity range to induce muscle fatigue.
