VBT
Floor Press: The Shoulder-Safe Bench Press Alternative That Builds Lockout Power
Master the floor press with this expert guide: shoulder mechanics, velocity-based loading zones, bilateral power comparison, programming for strength.
How to Set Up VBT Training: Step-by-Step
Skip the trial and error. Choose a device, build a load-velocity profile, assign velocity zones, and run your first VBT session with clear benchmarks.
How to Set Velocity Zones for Training
Guessing your velocity zones leads to loads that miss target adaptation. Use squat and bench benchmarks, a profiling method, and common errors to avoid.
How to Use Velocity Loss Cutoffs in VBT
Same velocity loss cutoff for every goal? That's a mistake. Set evidence-based, lift-specific thresholds for strength, power, and hypertrophy training.
Velocity-Based Training Research Review: Current Evidence
From load-velocity profiles to autoregulation, this review breaks down VBT's research base into practical takeaways coaches can apply this week.
Autoregulation in Strength Training: Science and Practice
Evidence-based autoregulation guide: RPE vs. velocity-based methods, daily readiness protocols, velocity-loss thresholds, and practical integration.
Eccentric Training: Science and Application Guide
Complete eccentric training guide: mechanisms of eccentric overload, tempo prescriptions, practical protocols for strength and power, and VBT integration.
Power Training Programming: Guidelines for Athletes
Not sure whether to squat heavy or throw med balls this week? Match exercises to your force-velocity profile, then autoregulate with VBT.
Rate of Force Development: The Complete Guide
Strong but slow off the floor? Rate of force development explains why, with RFD physiology, normative data, training methods, and VBT integration.
Rest-Pause Training: Maximize Intensity and Volume
Myoreps, DC training, and VBT-paced clusters all get called rest-pause, but they load differently. Compare the evidence and where velocity fits the call.
How to Track Training Progress Objectively: Beyond the Mirror and Scale
Feeling fitter isn't proof you're improving. This breaks down the strength, jump, and velocity metrics that separate real progress from noise.
How to Track Bar Speed for Strength Training: A Practical Guide
Cheap accelerometer or $1,500 laser? Compare three bar-speed trackers, set up your first VBT zone, and turn velocity readings into load decisions today.