{"id":10951,"date":"2025-11-26T21:31:54","date_gmt":"2025-11-26T20:31:54","guid":{"rendered":"https:\/\/spleeft.app\/?p=10951"},"modified":"2025-12-02T14:08:32","modified_gmt":"2025-12-02T13:08:32","slug":"come-programmare-con-vbt","status":"publish","type":"post","link":"https:\/\/spleeft.app\/it\/come-programmare-con-vbt\/","title":{"rendered":"Come programmare con VBT e abbandonare definitivamente le congetture"},"content":{"rendered":"

If you’ve ever watched an athlete grind through a set that was supposed to be “explosive,” you know the frustration. The program said 80% of 1RM. The athlete did the math. The bar moved like it was stuck in concrete. Something clearly wasn’t right\u2014but what?<\/p>\n

Here’s the uncomfortable truth that traditional percentage-based training doesn’t want you to hear:\u00a0your athlete’s 1RM fluctuates by 10-20% depending on sleep, stress, nutrition, and accumulated fatigue<\/strong>\u00b9. That perfectly calculated 80% load? It might actually be 90% today\u2014or 70% tomorrow. This is precisely why coaches who understand\u00a0how to program with VBT<\/strong>\u00a0(Velocity-Based Training) are producing athletes who adapt faster, stay healthier, and perform when it matters.<\/p>\n

Let’s break down exactly how to implement velocity-based programming in your training systems, using tools like\u00a0Spleeft App<\/strong>\u00a0to measure and monitor the metrics that actually predict performance.<\/p>\n

DOWNLOAD SPLEEFT APP NOW FOR iOS, ANDROID AND APPLE WATCH!<\/a><\/h2>\n

What Makes VBT Different from Traditional Programming<\/h2>\n

Traditional strength programming has relied on the percentage-of-1RM model since the Soviet era. It works\u2014to a point. But here’s the catch: this approach assumes your maximum strength is a fixed number that remains constant between testing sessions\u00b9\u00b2. In reality, an athlete’s true 1RM can shift dramatically based on their daily readiness.<\/p>\n

Velocity-Based Training flips this paradigm by using\u00a0movement speed<\/strong>\u00a0as the primary indicator of training intensity. The faster an athlete moves a given load (with maximal intent), the lighter that load is relative to their current capacity. The relationship between load and velocity is remarkably consistent and linear across trained individuals\u00b2\u00b3.<\/p>\n

The foundational research from Gonz\u00e1lez-Badillo and S\u00e1nchez-Medina established that barbell velocity correlates strongly with %1RM across multiple exercises\u00b2. This means you can use velocity data to:<\/p>\n