Developing

Explosive Athletes: Use

of Velocity Based
Training in Training
Athletes
2nd Edition

Dr. Bryan Mann, CSCS, SCCC

Developing
Explosive Athletes: Use
of Velocity Based
Training in Training
Athletes
2 Edition
nd
This book may not be reproduced or recorded in any form
without permission from the author.

Copyright: 2013 by Dr. Bryan Mann. All rights reserved.

ISBN 978-1-4675-2768-2

Editing and page design/layout by E. Pirrung.

Table of Contents

Foreword .........................................................................................................1
Introduction .....................................................................................................3
What the VBT Does ........................................................................................4
The Methods to the Madness .........................................................................8
The Dynamic Method ......................................................................................9
Progressive Overload VBT ...........................................................................18
Olympic Lifts and VBT ..................................................................................20
Progressive Overload by Velocity for Other Exercises ..................................27
Prevention of Failure .....................................................................................29
Determination of Actual Power ......................................................................30
Conclusion ....................................................................................................34
 Developing Explosive Athletes: Use of Velocity Based Training in Training Athletes

Foreword

Whether its Walter Peyton exploding to dive over the pile on the way into the end
zone, Usain Bolt confidently obliterating world records in the Olympic games, or
Michael Jordan effortlessly planting his signature Air Jordans behind the free
throw line and soaring to the rim for a mind blowing throw down, the sporting
world has long held a love affair with amazing feats of speed and power. This
desire has fully engulfed the sporting world, making quotes such as speed kills
part of the everyday vernacular of coaches everywhere. The pursuit of power has
reached such a mythical stature that it is believed by many in the athletic
universe that improving power production is the end all be all, almost short of
an automatic guarantee to unparalleled athletic performance.

Unfortunately, there are many coaches, athletes, and trainers who still hold on to
the belief that speed and power cant be taught. However, it can be trained.
Therefore, it is fair to say that the above athletes have had genetic
predispositions that have allowed them to reach the pinnacle of achievement in
their sports. It must also be recognized that it was only through a combination of
genetics and training that these athletes have reached their highest potential.

As a coach, training for power can often be an extremely frustrating endeavor.

After all, locomotive speed can be easily quantified by time, and strength efforts
are simply recognized by the amount of weight moved. But how can we quantify
power production as displayed in the weight room? Clearly, we know that two
athletes moving the same amount of weight are not necessarily producing the
same amount of power. Now, with the advent of specialized equipment like the
Tendo unit, Gymaware, Eliteform and many others, coaches are able to measure
the speed at which an object is moving and adjust training to ensure the optimal
training effect. But what is optimal?

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 Dr. Bryan Mann

What does it mean when one athlete moves an object faster than another
athlete? How can we adjust the training of these athletes to ensure that they both
benefit from their training? These, along with other considerations and uses for
Velocity Based Training, demand the in-depth discussion provided by Bryan
Mann in the following pages.

From the moment Bryan and I were introduced to each other during our graduate
assistantships at the University of Missouri, he has remained one of my most
valuable advisors in the field of performance training. I immediately developed a
tremendous amount of respect and appreciation for his unwavering hunger for
knowledge. From one-on-one tutoring sessions that have proven immensely
beneficial for my professional development to arguments and discussions about
effective and ineffective training methods, our conversations were always
passionate and enthusiastic. Looking back on our mutual experience of long
days and sleepless nights under the rule of Pat Ivey, it only makes sense that I
was asked to write this foreword for Bryan, as few other people could have an
appreciation for his unrelenting pursuit of athletically pertinent training methods.

A few months ago, I received a call from Bryan excitedly telling me that he would
soon be involved in an upper echelon roundtable symposium on the usages and
benefits of the Tendo unit at the 2008 Collegiate Strength and Conditioning
Coaches National Conference. He asked me what I thought about the great
news, and I replied, Man, Mann, an hour aint long enough. Youre gonna have
to write a book.

Kaz Kazadi
Assistant Athletic Director for Athletic Performance
Baylor University

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

Introduction

Velocity Based Training is an excellent tool for coaches or strength and

conditioning professionals. It uses bar speed, allowing a lifter to train exactly
where he needs to for that specific lift on that particular day. It can eliminate the
use of percentage-based training, allowing for maximal results, and helps
coaches utilize the training method known as autoregulation.

Autoregulatory refers to a volume management system used to regulate

individual differences in work capacity and allow these differences to be self-
governed and applied (Bagget). In other words, the coach allows the athlete to
progress at his own rate.

Every athlete has his own rate of progress. Coaches do not want to impede an
individual athletes progress because of a more slowly developing athlete. They
also dont want the more slowly developing athlete to push his development to
that of the more quickly developing athlete, which would result in either
overtraining or injury. Overtraining would negate all of the gains made in the
program, and injury would prevent the athlete from being able to compete.

Autoregulation also helps to take into account other stressors. In Selyes book,
The Stress of Life, he states that all stressors draw from the same pool. So,
when training athletes, all stressors in their lives must be accounted for, including
practice, game play, weight training, conditioning, speed development,
education, relationship issues, family issues, night life, and other factors. If
coaches do not account for these, their program may not be optimized.

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 Dr. Bryan Mann

What VBT Does

Simply put, VBT uses bar speed. By knowing the speed of the lift and/or strength,
the coach can adjust the weight on the bar. Louie Simmons first introduced the
Tendo FitroDyne to most people in the United States in a Powerlifting USA article
(Simmons, 2002).

The measurement of speed is purely objective. It doesnt see the athletes, and it
doesnt know who they are. Its completely objective. Many times during an
explosive exercise Ive told athletes that they were moving too slowly and that
they needed to perform the movement faster. Theyve looked at me like Im crazy

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

and responded with, Coach, you must be on crack because that was blazing
fast. The velocity reading gives them objective feedback. If theyre supposed to
be moving at 1.0 meters/second (m/s) and theyre only at 0.75 m/s, they
obviously arent moving fast enough because the reading shows them the actual
speed. So athletes who previously gave you looks like you were crazy and told
you that you were wrong will now say, Coach, Im not moving fast enough. I
have to pick it up.

The use of velocity also elicits the competitive nature of the athlete. Quite often,
two athletes will be using the same weight for an exercise. One athlete will move
the weight faster than the other, and they will both start talking back and forth
and getting competitive. Soon it will become the greatest explosive strength
workout that theyve ever had because they dont want to be beaten. Athletes are
often cocky and flamboyant. VBT is a good way to nurture this competitive spirit
and help them become better athletes. In turn, it will also improve their workouts.

A 2011 study by Randall et al looked at the effect of feedback of peak velocity

had on performance of sports specific tasks. They took Rugby players and
divided them into two groups. One group had no feedback, the other group did
have feedback. They performed the exact same workout with the exact same
loads. The group that was provided the feedback saw greater increases in
sprinting ability and jumping ability than the non-feedback group. Athletes want
to know how they are doing, if they are meeting their goals, are they doing things
properly. Using velocity gives the coach one more tool to let them know how
they are doing. With the feedback the athletes are able to obtain a higher quality
of work, which impacted them with greater gains in speed and explosive power.

One key issue that needs to be addressed is accuracy. Ive been asked over and
over, How do I know the velocity is accurate? Many people think that high

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 Dr. Bryan Mann

speed cameras are needed to determine the velocity of the bar, but this isnt so.
A study done by Jennings and colleagues found that the FitroDyne was in fact a
reliable and valid way to measure power generated during a weightlifting
movement (Jennings, Viljoen, Durandt, & Lambert, 2005). There have been other
studies using other Linear Position Transducers as a means of calculating
velocity in studies for many years. In fact, the Linear Position Transducer is still
considered the gold standard for velocity measurements in research for
weightlifting type exercises.

Lets take an imaginary and extreme example, yet one that isnt at all uncommon,
that many coaches have encountered. Johnny is a football player who is on the
borderline of academic eligibility and must get at least a B on his history midterm
to maintain eligibility. He has been studying from 10:00 am until 10:30 pm when
his girlfriend calls him. They have been dating for six months, and the
conversation goes something like this: Johnny, I dont love you anymore. Ive
never loved you. I dont want to see you again so dont call me! Bye!
After a few choice words, Johnny is completely devastated. He calls up his
friends, and they do what any good college friend would do in a situation like
thisthey take him out and get him drunk. So Johnny is drinking Jack Daniels
until 2:30 am and then goes back to bed. The alarm clock starts ringing, and
Johnny makes it in to his 6:00 am lifting group where he is scheduled to hit 92
percent for three sets of two reps. With all of the stressors currently acting upon
Johnnys body, this 92 percent is no longer 92 percent. Its more like 107 percent,
and trying to complete the workout may get Johnny hurt.

This is an extreme example, but it is one that illustrates the point quite well.
Everything acts on the body, and a good coach will try and account for that as
best he can. VBT is fantastic for picking up on these factors as well because
velocity is the first thing to go, as found by Fry and colleagues in a recent

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

presentation given at the University of Missouri Strength and Conditioning clinic.

Power will decrease first and greatly so with overtraining. Sprints and agility
greatly decreased as well. Oddly enough, maximal strength held on for a while.

The theory presented by Fry and colleagues is that an athlete can simply force
himself to grind things out slowly and achieve the same weights (Fry et al.,
1994). While he could still continue to make gains in absolute strength for a short
while, his power has deteriorated. When he is able to examine and identify
exactly when his power declines, the volume and intensity can be reduced, which
could possibly prevent overtraining.

One admission for the use of VBT is that athletes can cheat the system. If
athletes dont want to work hard, they can move the bar more slowly on purpose
and thus end up with a lighter weight.

One way to get around this is to limit the use of VBT to only those athletes who
have established a high level of trust and are in higher levels of the program. The
University of Missouri football team uses a multi-leveled program, which is based
on several factors including absolute strength numbers, hypertrophy needs,
explosive strength, comparison to standards, and most importantlythe trust of
the coaches. It is not based on playing time or related factors.

The football team at Missouri has established a system where athletes work hard
because they want to improve their athletic performance and achieve those
higher levels. They dont get to use VBT until they have reached the level where
they have earned the coaches trust.

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 Dr. Bryan Mann

The Methods to the Madness

All velocities listed in this section are average velocity. To clarify, there are no
listings of peak power in this section.

General rule of thumb

Every method that follows has a velocity. To effectively use VBT, stay as closely
as possible to that velocity. The athlete isnt trying to slow the bar down to the
speed. He is always using a maximum concentric speed of contraction to move
the bar as fast as possible.

If the speed is too fast, add weight to slow the bar down. If the speed is too slow,
remove weight to allow the bar speed to improve. This is the general rule. The
athlete should always move the weight as fast as possible with good form. Let
the velocity determine the weight.

Strengths by speeds

One key advantage of VBT is that it allows coaches to ensure that they are
developing the trait they want to develop. Every individual strength has a speed.
So if an athlete isnt in the zone of that speed, he isnt developing the strength
desired (Roman, 1986). For instance, to develop dynamic strength on the bench
press, an athlete needs to move the bar at approximately 0.81.0 meters/second
(m/s). If an athlete is moving the bar too slowly or too quickly, he isnt developing
the desired trait.

Absolute strength on the bench press by contrast is 0.30.45 m/s. Again, if the
athlete is moving the bar too slowly or too quickly, he isnt developing the desired
trait.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

The Dynamic Method

Popularized by Louie Simmons of Westside Barbell fame, the dynamic method is

a method used for building explosive strength. Both Mel Siff (Siff, 2000) and
Vladimir Zatsiorsky (Zatsiorsky, 1995) found it an effective means for improving
the special strengths. The foundations of Simmons dynamic method are based
on those methods found by Siff and Zatsiorsky.

The dynamic method can be used to enforce/reinforce technique on a lift as well

as to improve explosive strength. According to Jay Schroedor, the great thing
about the dynamic method is that while athletes are improving explosive strength
and technique, they are also facilitating recovery. Schroedor touts training
velocity as a recovery method because velocity recovers everything.

While the dynamic method is thought to be for the bench and squat only, it can
be used for any lift needed to improve sporting form or explosive capabilities,
including the dumbbell bench or incline, the barbell incline, step-ups, lunges,
deadlifts, horizontal extensions, bicep curls, and many other movements. The
only real consideration is that of the bars velocity. To be part of the dynamic
method, the bar must move extremely fast0.75 meters/second (m/s) or faster.

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 Dr. Bryan Mann

While there isnt any actual data reported in any journals or translated journals at
this time, it is thought that there is a ceiling speed for an average individual of 1.0

m/s. If the bar, person, or implement is moving faster than 1.0 m/s, it is thought to
be too fast for a solid rate of force development and more weight should be used
to slow the bar down. Louie Simmons has found great gains by continuing on to
1.2 m/s for some power lifts such as the deadlift (Simmons, 2007). However, it
should be noted that this speed comes after years of training by velocity. This
raises an interesting question, which will be answered later.

For the upper body, it is recommended that lifters perform eight sets of three
repetitions at 60 percent. VBT can change this. Well cover a few ways to make
those changes now.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

VBT changes for the dynamic method

The following methods will be explained as a part of the dynamic method:

Ascending/descending, adjustment by set
Same weight repetition, adjustment by velocity
8 X 3 set, adjusted
8 X _ same weight, repetition adjusted
Same weight and repetitions, multiple sets until theres a drop off
Set total of repetitions, variable sets

Ascending/descending, adjustment by set

The 8 X 3 ascending/descending adjusting by set is a way to change the weight

based on where the athlete is on that given day. This method requires intense
supervision by the coach and a great amount of trust in the athlete.

The athlete will perform his first set at the selected weight. The second and each
subsequent set will be adjusted off of the previous sets velocity. Of course, if the
first set was too slow, the weight should be adjusted to make it lighter. Likewise,
if the speed was too fast, the weight should be adjusted to make it heavier. For
instance, lets say that you have an athlete who has a prescribed weight of 175
lbs for his first set and wants to move the bar at 0.8 m/s. The athlete performs
three repetitions at 175 lbs at 0.92 m/s, 1.00 m/s, and 1.07 m/s. We know that
the weight is too light because it is being moved faster than 0.8 m/s.

So the weight is adjusted to 190 lbs for the second set. The athlete then again
performs three repetitions with the new weight of 190 lbs with the fastest
concentric possible. He moves the bar at 0.85 m/s, 1.00 m/s, and 0.96 m/s. From
these speeds, you can tell that the athlete is closer to the optimal weight for the

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 Dr. Bryan Mann

day but still needs to increase the weight on the bar to achieve that optimal
speed. So the weight is again increased for the following set to 200 lbs.

For the third set, the athlete again performs three repetitions with maximal
concentric speed. He moves the bar at 0.8 m/s, 0.87 m/s, and 0.82 m/s. This is in
the optimal range so you can choose to either keep the weight the same or
slightly increase it for the subsequent sets.

The weights chosen are for those sets and those sets alone. There may be an
adjustment made for the subsequent week, but those adjustments are
insignificant in regards to the weight. The weight only counts for that day. If the
speeds were slower and more within strength ranges, it may be easier to go on a
week to week basis.

One thing that should be taken into account is that VBT is measuring power, not
necessarily strength. So a week to week fluctuation of increasing or decreasing
weight doesnt mean that the athlete is getting stronger or weaker. Its more an
indicator of the current state of the neuromuscular system.

The only way to tell if someone is getting stronger is by examining the trends
over time. For example, an athlete going up 20 lbs over three weeks may just
signify that the athlete is having a primed nervous system for a short time.
However, a 20-lb consistent increase over three months indicates that the
strength level has changed.

Coaches should not be tremendously discouraged when an athlete shows a

significant decrease in the weight he is able to lift on a particular day. However,
the coach should note this and alter the program because this demonstrates that

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

there is a significant amount of accumulated fatigue and the athlete needs to

deload.

Same weight repetition, adjustment by velocity

This method is fairly simple and straight forward. The coach predetermines the
weight and the number of sets. What varies is the number of repetitions per set.
The athlete simply performs repetitions until he is no longer able to produce the
required speed. For example, if an athlete started out with a weight of 175 lbs, he
would perform repetitions with that weight until he could no longer move the bar
at 0.8 m/s. He would then take a break and perform the repetitions at the same
weight once again.

The movement should be repeated over and over using the same weight for the

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 Dr. Bryan Mann

duration of the workout. What should occur is a decrease in repetitions per set
due to fatigue. If the athlete is able to maintain repetitions consistently throughout
the workout, the weight is either too light or the athlete is resting too long
between sets. It is recommended that the athlete rest one minute between sets.

Besides devices that measure velocity, a stop watch is useful for this type of
training because its important that the proper energy system is being used. The
energy system that is responsible for the extremely explosive movements that we
want to train is the atp-pc system, or more simply, the phospho-creatine system.
This extremely explosive energy system only lasts up to ten seconds. Knowing
this, a coach may want to stand over the athlete and use the measurement
device with the stop watch to ensure that the weight is heavy enough for the set
to be terminated within the ten-second window of opportunity.

Obviously, to track improvement you need to track the repetitions at the weight.
However, like with the previous methods, dont worry so much about the changes
from week to week. Pay attention to the trends over the course of several
months. Remember, increases or decreases could simply be a factor of nervous
system status, not actual changes in the physical attributes.

You might be wondering, how many repetitions are too many or not enough, and
when should the athlete increase weight? Here are some guidelines to follow.

Start out at 40 percent of the athletes max.

If the athlete is able to move the bar over 1.10 m/s at any point in time (if
0.8 m/s is the goal), the bar weight is too light and needs to be increased.
If the athlete is able to move the bar at the desired velocity for longer than
ten seconds, the bar weight is too light and needs to be increased.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

8 x _ same weight, repetitions adjusted

This method is similar to the previously mentioned methods. The repetitions are
performed in a set until the velocity drops below 90 percent of the best repetition.
Perform eight sets and record the repetitions. The measurement device is not
reset between sets to account for cumulative fatigue.

Same weight and repetitions, multiple sets until theres a drop off

This method utilizes the same weight and the same repetitions and multiple sets
are performed. The sets terminate when the athlete is no longer able to get 90
percent of his best repetitions. While all of the previous methods (as well as most
methods with VBT) use the top number as the most important number, for this
method, the middle number, which is the percentage of best repetitions, is the
most important number. For example, an athlete performs three repetitions with
175 lbs, and the speed of his best repetition is 1.0 m/s. He should continue to
perform sets of three repetitions until he can no longer achieve 90 percent of 1.0
m/s or 0.90 m/s. Any repetition that drops below the 0.90 m/s terminates the
workout.

Again, if the athlete is able to move the bar over 1.10 m/s, the weight is too light
and needs to be increased. If the athlete is able to perform ten sets at the speed,
the weight should be increased for the following week. Any large peaks and
valleys should be noted and the workout should be altered but isnt necessarily a
sign of improving or decreasing strength.

On a day when there is a great decrease in the amount of sets performed, the
workout should be altered. Instead of a heavy workout using assistance
exercises, the assistance exercises should be performed with lighter weights and
higher repetitions. This will help restore the athlete and allow him to return back
to normal.

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 Dr. Bryan Mann

Set total of repetitions, variable sets

This method uses the same weight, and repetitions are performed in each set
until the velocity drops below the speed. This method is very similar to the same
weight repetition adjustment method. There is one difference though. This
method has a total number of repetitions to be performed in the entire workout,
not a total number of sets. While its a slight difference, its enough of a change to
stimulate growth in the nervous system.

Band adjustments to velocities

When using bands for speed-strength work, Louie Simmons says that 75 percent
of the total load should come from bands and 25 percent of the total load should
come from actual bar weight. The velocities for the lifts will then change to 1.0
1.3 m/s on lifts such as the squat and bench press (Simmons, 2007).

In his book, The Book of Methods, Louie also states that for strength-speed work,
the total load of the bands and weight should be equal or 50 percent of the total
load coming from bands and 50 percent of the total load coming from bar weight.
The velocities of the lifts for this are 0.40.5 m/s. You need to understand what
youre trying to develop (speed-strength or strength-speed) so that you know not
just how much band tension and weight should be used but also what velocities
are needed. If youre trying to develop speed-strength in the squat with blue
bands and 225 lbs on the bar, you wont be developing the proper trait because
there is too much bar weight and not enough band tension.

Bands are a fantastic tool for coaches or athletes to use and add to their
arsenals. However, you need to understand how to properly determine how
much band tension and bar weight you need as well as how to set up the bands
before you use them in a workout.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

Dynamic method conclusion

An athletes body adapts in about 34 weeks. Adaptation occurs more quickly in

highly trained athletes and slower in lesser trained athletes. Because it is a
coachs worst enemy and results in sporting form tend to cease, it is
understandable that coaches want to constantly change things in order to
prevent adaptation from occurring.

There are a few ways to do this. One is by using bands and chains. By changing
the accommodating resistance, you change the stimulus to the nervous system,
thus providing another stimulus for the athletes body to adapt to. This buys you
more time.

For example, you could use the ascending/descending adjustment by set

method. For the first four weeks, perform the exercise with straight weight. For
the second four weeks, perform the exercise with chains, and for the third four
weeks, perform it with bands. For the fourth four weeks, perform the exercise
with bands and chains, and for the fifth four weeks, perform the exercise with
suspended kettle bells. By simply changing the accommodating resistance, youll
go five months without repeating the same stimulus.

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 Dr. Bryan Mann

Progressive Overload VBT

VBT can be used for a progressive overload strength type effect. This is
extremely effective when using Olympic lifts and slower or strength type speeds
on the power lifts. The same concepts used in the dynamic method apply here,
but the difference is that these are done for absolute strength, not dynamic
strength.

The goal of this method is to move up progressively in weight per set from week
to week while maintaining velocity. For example, an athlete tries to maintain a 0.5
meters/second (m/s) velocity on the bench press. He starts out at 165 lbs and
performs three repetitions at 0.65 m/s, 0.7 m/s, and 0.68 m/s. The coach should
be able to tell from these velocities that the athlete needs to increase the weight
on the bar so the weight is increased to 180 lbs for the next set. The athlete
performs three repetitions at 0.6 m/s, 0.65 m/s, and 0.62 m/s. This is closer to the
desired speed but still not quite there. So the coach again adds weight to the bar.
The weight is increased to 200 lbs, and the athlete performs the repetitions at 0.5
m/s, 0.55 m/s, and 0.57 m/s. This is an acceptable weight and could be either
performed for the rest of the sets or increased slightly.

This works basically as a daily adjustable progressive resistance overload. The

athlete should try to beat his previous set on that given day, and by the end, also
try and break his best from the previous week(s). The athlete has to achieve the
desired speed on all of the repetitions. Depending on how the coach desires to
do it, a few extra chances or opportunities can be allotted. So, for instance, the
athlete might have five chances to get in the required three repetitions.

As always, pay attention to the trends in velocities, not the velocity on any given
day. Be ready to alter the workout based on the weights used. If an athlete is

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having a down day, use lighter weight with higher volume or something more like
a bodybuilding day. This may help the athlete recover for the next workout.

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 Dr. Bryan Mann

Olympic Lifts and VBT

During my first statistics class for my doctorate, I had to do a 25-page project

based on the results from a regression analysis in my field. I thought I would do
something easy that wouldnt take me much thought. I was going to be really
busy at the end of the semester so I decided to do a paper on how the Olympic
lifts had the greatest relationship to vertical jumps. I figured Id fill in the statistical
portion as I learned how to do them.

Well, it backfired. I wrote the entire paper, and then toward the end of the
semester, I learned how to do the statistics. I ran them and was appalled by what
I found. The improvements in the Olympic lifts not only had no significant effect,

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

but the bench press was more highly correlated to the vertical jump than the
Olympic lifts.

This made me take a step back and examine things. We were doing Olympic lifts
as an absolute strength type exercise with our athletes. Technique suffered, but
as long as the weight went up, it was good. This led to nearly no hip extension, a
great amount of back extension, great amounts of lateral foot movement, limbo
style bar catches, and most importantly, ultra slow bar speed. Some athletes
would clean and it would only be 1.0 m/s when we threw a measurement device
on the bar.

So I thought, why do we do cleans? The answer was to improve explosive

strength. However, the way that we were performing them, there wasnt any
improvement in explosive strength. So we either had to change the way that we
did them or drop them all together. We ended up changing the way that we did
them. If you want to be fast, youve got to train fast. And if you want to train fast,
you need a means to quantify how fast youre moving. Enter VBT and my
familiarity with it from working with it at a few different places, talking to people
about it, experimenting with it on myself, and using it on athletes.

I looked again at the translated Soviet texts as well as the book Weightlifting:
Fitness for All Sports (Ajan, 1988). I found the speeds for the Olympic lifts that
we were doing. For a repetition to count, it had to be done at the speed required.
If an athlete stood up with the weight, it no longer counted. The athletes had to
stand up with the weight and do so with the proper speed. What happened was
amazing. The sample size was small, but a regression analysis showed now that
the use of VBT did lead to the clean having an impact on vertical jump. It went
from fifth to third relationship behind body composition and the squat.

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 Dr. Bryan Mann

I want to just put this out there now. VBT in and of itself does not lead to
improvements. You have to continually coach form and make the athlete realize
that the speed doesnt count if the lift isnt performed properly. The athletes are
smart and very in touch with their bodies. They understand that by making a few
physical adjustments and recruiting other muscle groups or increasing the
amplitude of the motion that they can get a greater speed. You cant allow this to
happen because you will lose the results that you wouldve been able to gain.

Velocities

Snatch power shrug 1.45 m/s

Snatch power pull 1.81 m/s

Snatch from floor 1.521.67 m/s

Hang snatch 1.351.96 m/s

Power clean 1.21.32 m/s

Hang clean 1.31.4 m/s

Power shrug 1.15 m/s

Power pull 1.38 m/s

Bench press (dynamic) 0.81.0 m/s
Squat (dynamic) 0.81.0 m/s

Speed-strength (Roman) 1.0-1.5 m/s**

Circa-max 0.450.58 m/s

Absolute strength 0.30.35 m/s
Figure 1. **= Velocity is dependant upon amplitude of motion. Greater distances may result in
greater velocities.

The velocities that follow are derivatives from Olympic lifting coaches testing
Olympic lifters. This doesnt mean that they wont work well for other types of
athletes. This is just where they came from. Some coaches have experimented
and found that they get the best results when their athletes use slightly higher

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

speeds. This is something that coaches need to experiment with to figure out
what works best for their athletes. As previously stated, some have had great
success with the following speeds while others have had to increase the speeds.

VBTs initial use was purely for Olympic lifting to ensure that athletes were able
to train to their utmost ability on any given day. It was used to help select the
appropriate load for that time. As always, if the bar speed was too slow, weight
was removed. If the bar speed was too high, weight was added.

For nearly every lift, there is a proper velocity. This allows a lifter to train properly
by lift and strength.

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Intensity and velocity with the Olympic lifts

Many people have asked, how does one change the intensity if velocity is the
focus and the only thing considered? Changing the repetitions changes the
intensity. For example, many coaches consider 85 percent of a one rep max
(RM) a 5RM. Likewise, many people consider 92 percent of a 1RM a 3RM. So
just by looking at that, you can see how changing the repetitions changes the
intensity.

Another way to look at it is you are always doing a RM with VBT. A coach wants
the athlete to move the greatest amount of weight at the proper velocity/speed.
By simply changing the number of repetitions performed, you change the weights
that can be moved. Thus, the intensity is changed. Percentage based training
can be replaced by training with speeds/velocities. A coach can train an athlete
for where he is that day, not where he was six weeks ago or where he should be
six weeks from now.

The simplicity of just changing the repetitions to change the load is a simple task
yet ingenious. It simplifies everything. It shortens the debate of whether a lifter
should go with 90 percent, 92 percent, or 93 percent for three repetitions. All that
needs to be determined is whether a lifter goes for three repetitions. The rest
takes care of itself. There shouldnt be any more debates about percentages.
This in and of itself will speed up the process of writing the program. It helps
some coaches tremendously, especially in-season because they wont have to
try and alter percentages. The athlete gets what he can get.

As previously stated, power is the first thing to go when dealing with overtraining
(Fry 1994). Because cleans are speed and power dominant exercises, they are
movements affected by the stress of the season. By just training off of the speed,
you can monitor changes in power.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

As with the dynamic method types, if the weight goes through short dramatic
increases, it doesnt necessarily mean that the strength of the athlete has
increased that much. It may just mean that the athlete was on that day. If there
is a great decrease on a given day, the athlete should finish up the workout in a
restorative fashion. It is the trend that is important, not a single day in the
monitoring of strength.

By varying the repetitions, you vary the intensity and thus the weight. Also, if the
athlete is unable to move up in weight from a five- to a four- or three-repetition
day, it is a good thing that the coach trained off of velocity because the athlete
wasnt prepared to lift a more maximal intensity.

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 Dr. Bryan Mann

One thing to take into account on some of the lifts such as the snatch grip shrug
is that the velocity doesnt have to support the snatch. If the snatch grip shrug is
a variation of the shrug, the velocity may be slower. If it is an assistance lift in
order to improve the snatch, leave the velocity the same. If a coach wants to
simply develop strength, the velocities can be lower to allow the athlete to handle
some greater weights. The speeds for the clean are more applicable. However, if
the snatch is one of the tested lifts and the assistance exercises are built to
develop the snatch, the speeds should remain the same. The speeds on the
snatch assistance lifts are such because of the speed needed to lift the weight
above the athletes head.

The use of the velocities makes it easy to perform a cycle of varying repetitions
for the lift. A simple cycle of 4 X 5, 5 X 4, 6 x 3, 8 X 2, and 10 X 1 would supply
enough variation to prevent adaptation while stimulating the explosive strength of
the athlete.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

Progressive Overload with VBT for Other Exercises

As stated in the dynamic method section, VBT can be used for other exercises.
The main difference here is the speed. Speeds determine strengths, and
strengths determine training effects. When coaches determine the proper speed
they want their athletes to train at, its very simple.

But first, whats an appropriate speed for a core exercise such as a bench press
or squat or really any exercise other than an Olympic lift? As a general rule of
thumb, you dont want to drop below 0.3 meters/second (m/s). With many
athletes that Ive worked with, any repetition performed at below 0.3 m/s was
followed by failure. The slower the speed, the greater the load and the closer to a
one rep max (RM) the athlete is. A true 1RM can be performed at any speed, but
when training athletes other than powerlifters, speeds below 0.3 m/s may not be
appropriate. For powerlifters, their sport involves standing up with or pressing a
weight. It doesnt matter how quickly the force is demonstrated, only that it is
demonstrated.

A general guideline for lifts is to move the bar at 0.30.45 m/s for close to max
loads. This speed is slow enough to achieve maximal exertion and train absolute
strength almost entirely. By training at the velocity and not simply standing up
with the weight, you can look at where the athlete needs to be for that day, not
where he should have been based on a number he did three weeks ago. This is
a form of autoregulation as well as a form of progressive overload.

The previous week is used as a marker for the current week. However, that isnt
to say the athlete must beat the weight. If the athlete isnt able to achieve the
speeds for the weight hes lifting, he must decrease the weight. If he is able to
achieve a much greater weight, allow him to achieve that weight. If he isnt able,

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 Dr. Bryan Mann

he isnt able. The progressive overload portion is how the athlete gets stronger
from week to week and over the entire cycle.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

Prevention of Failure

VBT can be used to prevent failure. Failure has been found to be very taxing on
the central nervous system. In order to better manage training, train up to the
limit but dont exceed the limit and achieve failure. Why is preventing failure
beneficial?

As previously stated, it is very demanding on the central nervous system and

thus difficult to recover from. A great portion of a programs results dont come
from simply performing the workouts but by ensuring that the athlete is
sufficiently recovered in between the workouts. If the athlete isnt allowed to
sufficiently recover, fatigue starts to accumulate. The accumulation of fatigue
may eventually lead to overtraining. By not performing the last 12 reps, the
nervous system doesnt achieve the same fatigue, which allows the athlete to
recuperate more quickly.

An example of this is the 225-lb bench press repetition test. Hook the bar up to a
position transducer. If the velocity drops below 0.3 m/s, stop the athlete from
performing the movement because the athlete typically has 12 more repetitions
left in him.

By nature of VBT, this is a built in fail safe and one of the reasons why many
people achieve great results when they base their training on velocity. Because
power is one of the quickest to experience a decrease in availability, we can use
it to determine when to cease the training, either by the set or by the entire
session. This may help to prevent the athlete from overtraining.

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 Dr. Bryan Mann

Determination of Actual Power

Matt Rhea, PhD, department head for the exercise science program at AT Still
University, is working on something very interesting. Dr. Rhea is always on the
cutting edge of performance. Many will remember the term undulating
periodization. In his studies, he proved that it was a more effective method for
improving strength than linear periodization, but thats another book.

Currently, he is looking at the force of the individual athlete and how power is
influenced by weight gain and weight loss. Time and time again, people have
heard that there is functional and non-functional hypertrophy. Dr. Rhea is
examining this by using a linear position transducer that measures average and
peak power.

The use of the linear position transducer to calculate power is quite simple. When
testing vertical, attach the loop to the athletes belt. Enter the athletes body
weight as if it were a bar weight and have the athlete jump. The power output
that is given shows how much force the athlete is actually putting out. This is
useful over a multi-year career of an athlete.

An athlete may come in as a 235-lb linebacker and end up a 275-lb defensive

end. His vertical jump may suffer from the weight gain, but is he able to produce
more or less explosive power now? This is the way to quantify that. It eliminates
the need for long equations using jump height, height, reach, and other factors
and will give the power. When tracked over multiple years, a coach knows
whether the athlete is able to optimally perform at the heavier weight.

The VBT device adds virtually no resistance so there arent any detrimental
effects to the jump itself. Youll get the best results using a higher capability

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

device to where youll get the peak power and velocity as opposed to just the
average. Lower capability systems will track the average velocity and power,
which is still good to know, but it might not give you the complete picture.

Side notes

There is a time and place for everything. There is a time and a place for the use
of VBT, and there is a time and a place where VBT has no use. When youre
trying to build mental toughness within a group, training at optimal loads isnt
desired. The athlete will never achieve an optimal load because he may not put
out a full effort, which would determine a weight that is lower than what he needs
to achieve the desired training effect, and thus never maximize his ability to
achieve the highest results possible.

There is a time when coaches just want to push their athletes. Athletes need to
learn how to push themselves and find out what pain feels like. There have been
studies recently showing that an increase of lactic threshold improves aerobic
endurance. Is it the training or the increased lactic threshold that improves the
aerobic endurance, or is it learning how to deal with pain, understanding what it
feels like, and learning how to push through it that improves the aerobic
endurance?

When an athlete understands his limits and understands how it feels to reach
those limits, he can learn how to push beyond those limits. VBT can measure a
great number of things, but the one thing it cant measure is how mentally tough
the athlete is.

ADDENDUM

Since the publication of this original manual, much more has been learned and
determined. More information is being published in various journals, the author

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 Dr. Bryan Mann

has been experimenting with different methods as well. The first such is the
relationship on Olympic Lifts for peak and average velocity. Often times you look
at the athlete, and you believe that they are moving the bar much faster than they
really are when looking at average velocity. As mentioned before, flaws in form
will end in a decrease in velocity. Now, sometimes flaws are just that, they are
flaws because the athlete is simply not doing the exercise correctly. Other times
there are orthopedic issues that stand in the way of correct form. Wrist injuries,
elbow injuries, shoulder injuries, etc all play a role in the catch position of the
clean or the starting position of the jerk. They also may play a role in the catch of
the snatch.

These orthopedic issues will slow down the movement of the bar near the
point of the catch, resulting in a much lower average velocity; thus, the use of the
peak velocity may be much more accurate than average velocity for Olympic lifts
in these populations. All other simpler exercises should continue to use the
average velocity, as the relationship between peak and average is too close to
worry about trying to change it up; and the same goes for the trait categorization.

Lift Velocity

Snatch 2.0-2.5m/s

Clean 1.55-1.85m/s

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

Jerk 1.35-1.8m/s

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 Dr. Bryan Mann

Conclusion

Many athletes have had great success using VBT. They are better able to hone
in on where they need to be for that day to help them achieve optimal results.
They are able to make strength and speed gains greater than before because
they can quantify exactly where they are and exactly where they need to be. The
guess work is removed.

VBT devices are an extra coach on the floor. It tells athletes whether they are
moving at a rate that calls for additional weight on the bar or whether they need
to take weight off. In essence, with a well-trained group of athletes, VBT device
use is like doubling or tripling the size of your coaching staff because the unit
selects the weights for you.

The methods listed in this manual have been tried, and they are practical. They
all work. Find what works best for you. Dont miss out on this incredible piece of
technology because you dont know how to use the various devices.

This manual is a starting point for coaches. Get a measurement device, read this
manual, and try some methods with your athletes. Figure out what works. Use it,
get results, and help your athletes achieve their full potential. Find what works
the best for your athletes, even if it is something new. Beyond that, share what
you find. We could have so much more information to train athletes with if we just
shared.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

References

Ajan, T., Baroga, Lazar. (1988). Weightlifting: Fitness for All Sports (First ed.).
Budapest, Hungary: International Weightlifint Federation.
Fry, A. C., Kraemer, W. J., van Borselen, F., Lynch, J. M., Marsit, J. L., Roy, E.
P., . . . Knuttgen, H. G. (1994). Performance decrements with high-
intensity resistance exercise overtraining. Med Sci Sports Exerc, 26(9),
1165-1173.
Jennings, C. L., Viljoen, W., Durandt, J., & Lambert, M. I. (2005). The reliability of
the FitroDyne as a measure of muscle power. J Strength Cond Res, 19(4),
859-863.
Randell, AD, Cronin, JB, Keogh, JW, Gill, ND, Pederson, MC. (2011). Effect of
instantaneous performance feedback during 6 weeks of velocity-based
resistance training on sport-specific performance tests. J Strength Cond
Res, 25(1), 87-93.
Roman, R. A. (1986). The Training of the Weightlifter (A. Charniga, Trans. 1 ed.).
Moscow: Sportivny Press.
Siff, M. C. (2000). Supertraining (5th ed.). Denver, Co.
Simmons, L. (2002). Measuring Speed: The Tendo Unit. PowerliftingUSA.
Simmons, L. (2007). The Westside Barbell Book of Methods (1st ed.). Grove
City, OH: Action Printing.
Zatsiorsky, V. M. (1995). Science and Practice of Strength Training. Champaign,
IL: Human Kinetics.

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 Dr. Bryan Mann

Acknowledgements

First, I would like to thank my wife, Corinne, for putting up with me, my crazy
career, my hair-brained ideas, and the long hours spent away from home visiting
other places. Next, I would like to thank Pat Ivey and the rest of the Missouri staff
for allowing and encouraging me to be me and pursuing all of my ideas to their
fullest. I would like to thank Rick Perry, Joe Kenn, Tom Myslinski, and Buddy
Morris for being such great mentors to me and for allowing a young strength
coach to follow Mylo and Buddy into a bar and pull out pen and paper at the table
without kicking him out.

I would like to thank Louie Simmons for introducing the VBT concepts and the
Tendo to this country and for being open about sharing his knowledge and
methods with anyone and everyone. Love him or hate him, hes been a great
contributor to the strength game in the United States. No matter whos lifting, as
long as Louie Simmons is at Westside Barbell, they will always be cutting edge.
To all of the rest of you out there who have influenced me on my journey, there
are too many to mention so thank you.

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

About the Author

Dr. Bryan Mann is currently the assistant director of strength and conditioning as
well as Assistant Professor in the Department of Physical Therapy and Athletic
Training at the University of Missouri. He has been in the profession for 13 years
and can be reached at [email protected]

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 Dr. Bryan Mann

What People Are Saying About VBT and Its Techniques

Dr. Manns Velocity Based Training allows me to train right where I need to be
each and every week. I feel that the velocity feedback is another coach telling me
when to go up and down, not only each week but each set as well as when to
stop. Its been a very valuable tool for me.

Christian Cantwell
Shot-putter, 2008 Olympics Silver Medalist

Dr. Manns VBT ensures that I am developing the types of strength that Im
trying to develop. It also makes sure that Im using the right weights so Im able
to perform at a top level on game day.

Martin T. Rucker
Tight End, Cleveland Browns

For so many years, strength coaches were frustrated because we understood

that if a weight was lifted with speed, we could develop athletes to a higher level.
Many coaches came up with some great ideas, but we needed some method of
measuring the speed that the bar moved. Then came the Tendo unit, and now
we are able to give our athletes instant feedback on how fast the bar moves. We
are able to develop strength through speed of movementthe type of speed-
strength that we need for our athletes on the field.

Using velocity also encourages competition between athletes, which elevates

their abilities and our teams success. Our team has not only maintained our
strength but has been able to increase our strength during the season for the
past three years due to using velocity. Our new personal records are at an
average of 85 percent in our post-season records compared to our pre-season

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 Developing Explosive Athletes: Use of the Velocity Based Training in Training Athletes

testing, and its because of training off of velocity during our in-season workouts.
Also, during that same time, we have not lost a football game in November
because while everyone else is trying to maintain we are getting stronger.

Bill Gillespie
Director of Strength and Conditioning, Liberty University
Bench press specialist

Velocity based training makes sure that my athletes are training where they
need to be for that day. It gives instant feedback and contributes to a competitive
environment for my athletes. No one wants to be outdone. It has been an
invaluable and integral part of our training.

David Deets
Director of Basketball Strength and Conditioning, University of Arkansas

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