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—but what?
Here’s the uncomfortable truth that traditional percentage-based training doesn’t want you to hear: your athlete’s 1RM fluctuates by 10-20% depending on sleep, stress, nutrition, and accumulated fatigue¹. That perfectly calculated 80% load? It might actually be 90% today—or 70% tomorrow. This is precisely why coaches who understand how to program with VBT (Velocity-Based Training) are producing athletes who adapt faster, stay healthier, and perform when it matters.
Let’s break down exactly how to implement velocity-based programming in your training systems, using tools like Aplicativo Spleft to measure and monitor the metrics that actually predict performance.
What Makes VBT Different from Traditional Programming
Traditional strength programming has relied on the percentage-of-1RM model since the Soviet era. It works—to a point. But here’s the catch: this approach assumes your maximum strength is a fixed number that remains constant between testing sessions¹². In reality, an athlete’s true 1RM can shift dramatically based on their daily readiness.
Velocity-Based Training flips this paradigm by using movement speed as 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 individuals²³.
The foundational research from González-Badillo and Sánchez-Medina established that barbell velocity correlates strongly with %1RM across multiple exercises². This means you can use velocity data to:
Estimate 1RM without maximal testing
Prescribe training loads based on real-time performance
Monitor fatigue and readiness instantly
Autoregulate volume within a session
This is where an app like Aplicativo Spleft becomes invaluable. Instead of hoping your athletes are training at the right intensity, you can measure their velocity in real-time and make informed decisions on the spot.
Understanding the Load-Velocity Profile: Your New Training Compass
Before you can effectively program with VBT, you need to understand the perfil de carga-velocidade—the individualized relationship between the weight on the bar and how fast your athlete can move it.
Think of it as your athlete’s fingerprint for a given exercise. When plotted on a graph, the relationship forms a nearly linear line: as load increases, velocity decreases predictably²⁴. This profile allows you to:
Predict 1RM from submaximal loads — No need to take athletes to failure
Identify force-velocity characteristics — Is your athlete force-dominant or velocity-dominant?
Track progress over time — A shift in the profile indicates adaptation
Prescribe loads with precision — Target specific velocity zones for desired adaptations
Building a Load-Velocity Profile with Spleeft App
To create an accurate profile, you’ll need velocity data across 4-6 loads ranging from light (~40-50% 1RM) to heavy (~85-90% 1RM)⁵. Here’s a practical protocol:
Warm-up thoroughly with the target exercise
Start with an empty bar or light load and perform 3-5 reps at maximal intent
Add weight progressively (10-15% jumps) and record the best rep velocity at each load
Continue until velocity drops below ~0.5 m/s (for most exercises)
Plot the data to visualize the load-velocity relationship
Spleeft App automatically generates this profile as you train, updating it continuously based on your recent performance data. The app uses your historical velocity data to estimate your 1RM without ever requiring a true max attempt—a game-changer for managing athlete health and training readiness⁶.
The Minimum Velocity Threshold: Where the Profile Meets Reality
Every exercise has a Minimum Velocity Threshold (MVT)—the slowest velocity at which a full repetition can be completed. This is essentially the velocity at 1RM². Understanding MVT is critical for accurate 1RM estimation and appropriate load selection.
| Exercício | Minimum Velocity Threshold (m/s) | Notas |
|---|---|---|
| Agachamento | ~0.30 | Higher due to stretch-shortening cycle²⁷ |
| Supino | 0.15-0.17 | Lowest MVT; limited ROM²⁷ |
| Levantamento terra | 0.15-0.25 | No SSC; varies considerably⁷ |
| Pressão aérea | ~0.19 | Between squat and bench values⁵ |
When your load-velocity profile intersects with the MVT, you’ve found your estimated 1RM. Spleeft App calculates this automatically, giving you a reliable strength baseline that updates as your athlete progresses.
Velocity Zones: Programming for Specific Adaptations
One of the most powerful applications of VBT is the ability to target specific training adaptations by prescribing velocity zones rather than arbitrary percentages. Different movement speeds correspond to different neuromuscular demands and, consequently, different training outcomes⁸⁹.
| Training Zone | Faixa de velocidade (m/s) | Approx. %1RM | Primary Adaptation |
|---|---|---|---|
| Força Absoluta | < 0.50 | ≥ 80% | Maximal strength, neural efficiency |
| Força Acelerativa | 0.50 – 0.75 | 65-80% | Force production, motor unit recruitment |
| Força-Velocidade | 0.75 – 1.00 | 50-65% | Power output, explosive strength |
| Velocidade-Força | 1.00 – 1.30 | 35-50% | Rate of force development |
| Starting Velocity | > 1.30 | < 35% | Reactive ability, ballistic power |
How to Use Velocity Zones in Practice
Let’s say you’re working with a volleyball player who needs to improve jump performance. Traditional programming might prescribe “5×5 @ 75%”—but that tells you nothing about the actual training stimulus.
Using velocity zones with Spleeft App, you could program:
Power Development Block:
Agachamento: 4×3 @ 0.75-0.90 m/s (strength-velocity zone)
Salto na barra de armadilha: 4×3 @ >1.0 m/s (velocity-strength zone)
The athlete warms up, finds the load that puts them in the target velocity zone, and trains there. If they’re fatigued and velocity drops below the zone, you reduce load or end the set. If they’re fresh and velocity is too fast, you add weight. The velocity zone ensures the intended adaptation, regardless of daily fluctuations in absolute strength.
Velocity Loss Thresholds: The Smarter Way to Manage Fatigue
Perhaps no concept in VBT programming has generated more research interest than perda de velocidade—the decrease in bar velocity across repetitions within a set. This metric provides a real-time window into fatigue accumulation and proximity to failure¹⁰¹¹.
The landmark research from Pareja-Blanco and colleagues demonstrated that the magnitude of velocity loss experienced during a set is a critical variable determining training outcomes¹⁰. Here’s what the evidence shows:
| Perda de velocidade | Proximity to Failure | Primary Effect | Fatigue Level | Melhor para |
|---|---|---|---|---|
| 0-10% | Very far (5-8 RIR) | Neural adaptations | Mínimo | Power athletes, in-season¹² |
| 10-20% | Far (3-5 RIR) | Strength gains | Low | General strength¹⁰ |
| 20-30% | Moderate (2-3 RIR) | Balanced | Moderado | Strength & hypertrophy¹³ |
| 30-40% | Close (1-2 RIR) | Hipertrofia | Alto | Muscle building phases¹⁴ |
| > 40% | Near failure | Resistência | Very high | Muscular endurance¹⁴ |
The Practical Application
Here’s where how to program with VBT becomes genuinely exciting. Instead of prescribing a fixed rep count, you can prescribe a velocity loss threshold and let the athlete’s daily readiness determine the volume.
Example Protocol:
Exercício: Back Squat
Carregar: First rep at ~0.65 m/s
Velocity Loss Threshold: 20%
Conjuntos: 4
The athlete performs reps until velocity drops to ~0.52 m/s (20% loss from 0.65), then stops the set. On a good day, they might get 6 reps. On a harder day, maybe 4. Either way, the fatigue stimulus is equivalent—and that’s the point.
Spleeft App makes this effortless by displaying velocity loss zones in real-time. You set your threshold, and the app tells you when to stop. No more grinding reps that do more harm than good.
Four Proven Programming Methods Using VBT
Now let’s get into the nuts and bolts. There are several evidence-based methods for how to program with VBT, each with distinct advantages depending on your context and goals¹⁵.
Method 1: Percentage-Based with Velocity Feedback
This is the most accessible entry point to VBT. Athletes follow traditional %1RM prescriptions but receive velocity feedback to enhance intent and monitor readiness¹⁵.
Exemplo: 4×5 @ 80% 1RM with velocity tracking
Advantages:
Familiar structure for coaches and athletes
Velocity data reveals if loads are appropriate
Builds historical database for future programming
When to Use: Introducing VBT to a team, early off-season phases, or when you want velocity data without overhauling your current system.
Method 2: Velocity Zone Prescription
Prescribe a target velocity zone rather than a percentage. Athletes warm up to find the load that produces the desired velocity and train at that load¹⁵.
Exemplo: 4×3 @ 0.50-0.65 m/s (accelerative strength zone)
Advantages:
Automatically adjusts for daily readiness
Ensures precise training stimulus
Eliminates guesswork from load selection
When to Use: Phase-specific training, when targeting particular adaptations, or with athletes who have established load-velocity profiles.
Method 3: Velocity Loss Cut-offs
Sets end when velocity drops by a predetermined percentage from the fastest rep, controlling fatigue and rep quality¹⁰¹⁵.
Exemplo: 4 sets @ 0.55 m/s starting velocity, 20% velocity loss cut-off
Advantages:
Autoregulates volume based on fatigue
Prevents junk volume
Preserves rep quality throughout the session
When to Use: In-season training, power development phases, or when managing accumulated fatigue is critical.
Method 4: Undetermined Reps Within Velocity Range (AMRAP)
Athletes perform as many reps as possible while staying within a defined velocity window. The set ends when velocity drops below the lower threshold¹⁵.
Exemplo: AMRAP @ 0.45-0.60 m/s
Advantages:
Maximizes effective volume
Self-regulating based on daily capacity
Excellent for monitoring work capacity over time
When to Use: General preparation phases, building work capacity, or when you want maximum productive volume.
Implementing VBT with Spleeft App: A Practical Workflow
Let’s walk through how a coach might implement VBT programming using Spleeft App across a training week.
Day 1: Lower Body Strength-Power
Objetivo: Develop strength-velocity qualities for improved acceleration
Open Spleeft App and select the athlete’s profile
Back Squat Warm-up: Progressive loading, recording velocity at each weight
The app automatically updates the load-velocity profile
Monitor the estimated 1RM display—if it’s lower than usual, the athlete may need load adjustments
Work Sets: 4×4 @ 0.55-0.70 m/s with 15% velocity loss cut-off
Spleeft displays real-time velocity and alerts when the threshold is reached
If velocity stays high, consider adding 2.5-5kg for subsequent sets
Trap Bar Jumps: 4×3 @ >1.0 m/s
Pure velocity-strength work; if velocity drops below target, reduce load immediately
Day 2: Upper Body Strength
Objetivo: Build pressing strength with controlled fatigue
Bench Press Progressive Loading: Build to working weight while Spleeft tracks velocities
Work Sets: 5×3 @ 0.35-0.50 m/s with 20% velocity loss threshold
The app shows you’re in the accelerative strength zone
Velocity feedback confirms each rep is training the intended quality
Session Review: Check the app’s summary—total reps, average velocity, velocity loss trends
Compare to previous sessions for progress monitoring
Weekly Review
At week’s end, review the dashboard in Spleeft App:
1RM Estimates: Are they trending upward?
Average Training Velocities: Are athletes maintaining velocity at similar loads?
Velocity Loss Patterns: Any red flags indicating accumulated fatigue?
This data-driven approach transforms programming from educated guessing into precision training—and that’s the real power of understanding how to program with VBT.
Autoregulation and Daily Readiness: The VBT Advantage
One of the most valuable aspects of VBT is its capacity for autorregulação—adjusting training loads and volumes based on real-time performance indicators¹⁶¹⁷.
Traditional programs assume that Tuesday will always be a good day for heavy squats. Reality doesn’t work that way. Sleep debt, psychological stress, travel, and life outside the gym all impact performance.
Research shows that velocity is more sensitive to readiness changes than either load lifted or RPE¹⁷. An athlete might hit their prescribed numbers on a low-readiness day, but the grinding slow reps reveal they’re working much harder than intended.
Using Spleeft App for Readiness Monitoring
Spleeft App compares your current session velocity to your historical average for the same load. Here’s how to interpret the data:
Velocity > 5% above average: High readiness—consider adding load or volume
Velocity within 5% of average: Normal readiness—proceed as planned
Velocity 5-10% below average: Moderate fatigue—consider reducing load by 5%
Velocity > 10% below average: Low readiness—reduce volume and intensity, focus on recovery
This isn’t about babying athletes. It’s about training smart. The goal is progressive overload over time, and that requires strategic management of fatigue within individual sessions and across training cycles.
Common 5 Mistakes When Learning How to Program with VBT
As with any methodology, there are pitfalls to avoid:
Mistake 1: Obsessing Over Velocity Numbers Instead of Intent
VBT only works when athletes move with maximal intent². If they’re pacing themselves or not trying to accelerate the bar, the velocity data is meaningless. Coach intent first, track velocity second.
Mistake 2: Setting Velocity Targets Too Narrowly
A target of “exactly 0.75 m/s” creates unnecessary stress and decision paralysis. Use ranges (0.70-0.80 m/s) that account for natural rep-to-rep variation.
Mistake 3: Ignoring Individual Differences
While group velocity standards exist, individual athletes may show different profiles². Some naturally move faster at all loads; others are grinders. Build individual profiles before making programming decisions.
Mistake 4: Neglecting the Warm-Up Protocol
Consistent warm-up routines reduce velocity variability and make your data more reliable⁶. Standardize your approach.
Mistake 5: Using VBT Without Context
Velocity data doesn’t replace coaching knowledge—it enhances it. The numbers inform decisions; they don’t make them for you.
Integrating VBT Into Existing Programs
You don’t need to overhaul everything to benefit from VBT. Here’s a graduated approach:
Phase 1: Add velocity tracking to your current program. Collect data, build profiles, learn the numbers.
Phase 2: Introduce velocity-based autoregulation. Use velocity loss thresholds to determine when sets end.
Phase 3: Begin prescribing by velocity zones for key exercises. Maintain percentage-based work for accessories.
Phase 4: Full VBT integration. All primary lifts programmed by velocity, with historical data driving periodization decisions.
Spleeft App supports every phase of this journey, from simple velocity tracking to sophisticated load-velocity profiling and 1RM estimation.
The Research-Backed Case for VBT
The evidence supporting VBT continues to grow:
Meta-analyses show VBT effectively enhances maximal strength (SMD = 0.76), strength endurance (SMD = 1.19), jump performance (SMD = 0.53), and **sprint ability (SMD = -0.40)**¹⁸.
Velocity feedback during training increases peak power output by approximately 8-9% compared to no-feedback conditions¹⁹.
Low velocity loss thresholds (10-20%) produce similar or greater strength gains than high thresholds while requiring 50% fewer repetitions¹⁰¹².
VBT enables safer 1RM estimation, particularly valuable for youth athletes and return-to-play protocols²⁰.
The bottom line: VBT isn’t just another training fad. It’s a methodology grounded in exercise physiology and supported by a robust body of peer-reviewed research.
FAQs
Can I use VBT without expensive equipment?
Absolutely. While dedicated velocity devices offer high accuracy, apps like Aplicativo Spleft leverage your smartphone’s sensors and Apple Watch integration to provide reliable velocity data at a fraction of the cost. Research shows smartphone-based systems can achieve correlations above r > 0.95 with gold-standard linear transducers for many applications.
How long does it take to see results from VBT programming?
Most athletes notice improvements in training quality immediately—better rep consistency, more appropriate load selection, and clearer feedback on effort. Objective strength gains typically emerge within 4-8 weeks of consistent implementation, similar to traditional programs but with better gerenciamento de fadiga.
Is VBT appropriate for beginner lifters?
Yes, with some considerations. Beginners often lack the motor coordination to display consistent velocities early in their training career. Focus on building movement competency first, then introduce velocity monitoring as technique stabilizes. VBT can actually help beginners learn appropriate effort levels by providing objective feedback on their rep quality.
What’s the difference between mean velocity and peak velocity?
Mean velocity is the average speed across the entire concentric phase—this is the most commonly used metric and correlates best with relative load. Velocidade de pico is the highest instantaneous velocity achieved during the lift. Most research and practical applications rely on mean velocity or mean propulsive velocity (which excludes the deceleration phase in non-ballistic lifts)².
How often should I retest 1RM when using VBT?
One major advantage of VBT is that you rarely need to perform true 1RM testing. Your load-velocity profile provides a continuously updated estimate based on submaximal training data. Formal re-testing might occur every 8-12 weeks for validation purposes, but the day-to-day estimate from Spleeft App keeps you informed without the fatigue and injury risk of maximal attempts.
Iván de Lucas Rogero
Desempenho Físico MSC e CEO SpeeftApp
Dedicado a melhorar o desempenho atlético e o treinamento de ciclismo, combinando ciência e tecnologia para gerar resultados.
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