Velocity based training & autoregulation for strength sounds complex, but it's really simple - learn the secrets of this training method. Why Try Velocity Based Training? We like simplicity - our tagline is simple, hard, effective - so why add a seemingly complicated piece of equipment and method of autoregulation to your coaching or training? First, this is not for novices. Novices need to add weight simply and linearly, improve technique, and experience the range of difficulties (the many flavors of heavy but doable). Often, a lifter will finally achieve something that equates to something close to an RPE 7.5 or 8. This means, the lifter can accomplish two, maybe three more reps, and either give up on a rep or express fear that he won't be able to do another rep. The reality is, this lifter has likely never experienced this level of intensity. If they have, it's been during a one-rep max attempt. The middle and end of linear progression confront the lifter with hardship, and the lifter must willfully overcome the challenge. Voluntary hardship is not simply a catch phrase. Second, velocity based autoregulation is not as complicated as it sounds. Intermediate and advanced lifters regularly use, and coaches often prescribe, programs based on percentages of their one-rep max. The average velocity correlates linearly with percentage of one rep max, so what the lifter is doing is still using a program based on his one-rep maximum. Third, velocity based training (VBT) is objective without requiring the lifter to complete a maximum effort set (either an AMRAP or 1RM). Autoregulation - Subjective or Objective Autoregulation adjust the prescribed workout based on the athlete's daily fluctuation and performance. This idea and approach comes from the reality that your athlete is not the same athlete every day, that his theoretical one-rep max changes, and that this varies and matters more and he advances as an athlete. Subjective autoregulation methodologies exist and include rate of perceived exertion (RPE), reps in reserve (RIR), and percentage based training (where the one rep maximum is guessed, albeit in an educated way). Conducting a daily maximum, as many reps as possible, or velocity based training are objective autoregulation approaches. The first two approaches, however, require physically and mentally exhausting sets to accurately identify the lifter's one rep maximum that day. Either the lifter must attempt a 1RM or the lifter has to do as many reps as possible. Only after these grueling sets does the lifter execute his prescribed work sets. Velocity based autoregulation avoids the need for these maximum effort sets. How Velocity Based Autoregulation Works Velocity based training allows a lifter to accurately identify his 1RM for that day at sub-maximal (i.e. warm up) sets. How? Let's explore a bit. Some assumptions come here, that it's important we acknowledge. The lifter's anthropometry need to remain constant, so growing lifters (children or teenagers) lose objectivity if they complete this training. Form and technique matter, so novices or lifters consistently struggling with technique should not take on this methodology. One important note is that this data remains the same if the lifter gets stronger. If a lifter improves his 1RM squat from 200 to 400, 50% will move at the same speed. The device sits on the floor and connects to the bar with a wire. The athlete needs to collect five to ten data points. These lifts need to be performed with 100% effort for this data to be accurate (another reason novices should not use velocity based autoregulation). The coach or lifter simply conducts linear regression analysis. One this is known, the lifter can come in on another day, conduct warm up lifts with 100% intention, learn his 1RM for that day, and then perform his work sets based on that knowledge. Improve Your Coaching with VBT Using velocity based autoregulation for your training and some of your clients provides you good