Velocity Based Training

[aurelius]

Is anyone here doing VBT in commercial gyms?

I do. The gym isn't a globa gym.

So far I have had zero issues with people hitting it or anything. I do get questions from lifters and trainers from time to time.

[perman]

Aren't bar speed devices sort of precision instruments like kitchen weights? Don't they require special care not to degrade?

My gym bag is a disaster. My bathroom items are in one pocket, while my wrist wraps/straps are somewhere else, and I put shit in the wrong place, and then I frantically search for my cell phone and move something else to the wrong place in my search, and I inevitably drop the bag roughly during the day at some point. I just can't picture a bar speed device surviving in that hell hole:(

[SeanHerbison]

Is anyone here doing VBT in commercial gyms?

I do. The gym isn't a globa gym.
So far I have had zero issues with people hitting it or anything. I do get questions from lifters and trainers from time to time.

Same.

Aren't bar speed devices sort of precision instruments like kitchen weights? Don't they require special care not to degrade?

Not really. I do keep my GymAware in the hard case when I travel though.

[JohnHelton]

How are you guys auto-regulating with velocity based training? I was thinking of just "adding 5 pounds" once faster than X m/s for the slowest rep on my last set.

[Cleverusername]

How are you guys auto-regulating with velocity based training? I was thinking of just "adding 5 pounds" once faster than X m/s for the slowest rep on my last set.

That’s what I’m doing for deadlifts.
Squats, I’m auto-regulating volume. Doing sets until I get to 15%fatigue. Adding weight once I make it to X Sets.

[JohnHelton]

How are you guys auto-regulating with velocity based training? I was thinking of just "adding 5 pounds" once faster than X m/s for the slowest rep on my last set.

That’s what I’m doing for deadlifts.
Squats, I’m auto-regulating volume. Doing sets until I get to 15%fatigue. Adding weight once I make it to X Sets.

Are you ever hitting the 20% threshold intra-set?

[Cleverusername]

How are you guys auto-regulating with velocity based training? I was thinking of just "adding 5 pounds" once faster than X m/s for the slowest rep on my last set.

That’s what I’m doing for deadlifts.
Squats, I’m auto-regulating volume. Doing sets until I get to 15%fatigue. Adding weight once I make it to X Sets.

Are you ever hitting the 20% threshold intra-set?

I’m not tracking intraset on dead’s.

On squats intraset is highly variable and non-linear. Can be anywhere from 9-20%+. Average around 15% probably. Right around 20% my squats turn into a squat-morning, so I’m more concerned about keeping my last rep clean than making sure I hit the 20% threshold. I suspect as my squat technique improves my fatigue patterns might be a little more linear/consistent.

[JohnHelton]

Has anyone used an AMRAP set to calibrate the velocities with RPE?

[Manveer]

Has anyone used an AMRAP set to calibrate the velocities with RPE?

Not intentionally, but I have failed some reps over the years while recording velocities.

[SeanHerbison]

Has anyone used an AMRAP set to calibrate the velocities with RPE?

Not exactly, but pretty close. With room for daily variation, the most stable correlation I've found is my @8 bench is around 0.30 m/s.

[Manveer]

Has anyone used an AMRAP set to calibrate the velocities with RPE?

Not exactly, but pretty close. With room for daily variation, the most stable correlation I've found is my @8 bench is around 0.30 m/s.

Wow, that’s quick. Usually around .2 for me.

It also depends on the rep range. RPE 8 for a set of 10 will be faster than RPE 8 on a single. The drop off in rep speed is dramatic on my pressing movements.

[FredM]

https://www.strongerbyscience.com/veloc ... egulation/

[SeanHerbison]

Wow, that’s quick. Usually around .2 for me.

That's generally near failure for me. I'd have to look back at my previous results to be sure, but I think the slowest bench I've succeeded on has been 0.17.

[Manveer]

Wow, that’s quick. Usually around .2 for me.

That's generally near failure for me. I'd have to look back at my previous results to be sure, but I think the slowest bench I've succeeded on has been 0.17.

.07 m/s:

[JohnHelton]

Might the big differences in measured velocities be related to whether or not your device measures MCV vs MPV. Speed4lifts uses MPV.

[Manveer]

Pretty sure it’s because Sean can jump high and I can’t.

[SeanHerbison]

.07 m/s:

Dang. Though now that I think about it, I have had a few slow ones that the GymAware didn't register, and I think Mike T once said something about GA not being the best one for very slow reps.

If I remember, I'll go back and see whether I can find one. Probably won't have time until next week though.

Either way, that was impressive. Oh, and isn't that a heavier bench than @Hanley has done? I seem to recall someone once (maybe twice) mentioned that he'd benched over 400, but I think it was under 408.

[SeanHerbison]

Might the big differences in measured velocities be related to whether or not your device measures MCV vs MPV. Speed4lifts uses MPV.

At least in my own limited testing, S4L was only 0.01-0.03 m/s slower for the RPE 8-10 range.

[gtl]

My bench @10 is around .10m/s, although I never want to grind that slow

Today I did 5x5+

First set was .44 fastest rep .34 slowest rep, around @6.5
Second set was .40 - .31, around @7
Third set was .41 - .29, around @7 again
Fourth set was .39 - .25, around @8

Then I did an AMRAP for the last set, which was 6 reps .40 - .17 (5th rep was .23), which the .17 was a hard @9 for me

All with 2 minute rests. Some interset fatigue, after set 1 and before set 5

[Hanley]

heavier bench than Hanley has done?

Bench? Like where you lie on your back, remove a hovering mass from it's place of rest, lower it to your chest, then return it to its place of hovering-rest?

This is something humans endeavor to be good at?