VBT
VBT vs RPE: Which Is More Accurate? A Practical Field Guide
We tested velocity-based training against RPE on precision, reliability, and cost. See the load, tempo, and progression cues each method gets wrong.
Velocity Cutoff Method Guide: Practical VBT Intensity Prescription and Threshold Setting
Guessing today's max wastes good days and buries bad ones. The velocity cutoff method uses an 800Hz IMU to auto-adjust load from real-time velocity loss.
Velocity Loss Thresholds by Training Goal: 20% Hypertrophy, 10% Strength, 5% Power
The right velocity-loss cutoff depends on your goal. Sanchez-Medina's data sets the numbers for hypertrophy, max strength, power, and endurance work.
Velocity Prescription for Strength: An 800Hz IMU Decision Framework
Guessing today's training weight wrecks your session. An 800Hz IMU estimates daily 1RM and sets velocity-loss thresholds from 10% to 30% by lift.
Velocity Profiling for Jumpers: Using Load-Velocity Curves to Diagnose the Real Weakness in Your Jump
A 70 cm box jump means nothing without context. Build a load-velocity profile in 4 weeks, pinpoint force vs. speed weakness, and target the fix directly.
The Velocity Target Warm-up System: An 800Hz IMU Protocol for Scientific Pre-Lift Preparation
RPE-based warm-ups guess at readiness. The Velocity Target system uses IMU checkpoints, like 0.85 m/s on the bar, to confirm the nervous system is primed.
Deadlift Velocity Zones Explained: A Science-Based Framework Using 800Hz IMU Data
Deadlift minimum velocity threshold is not squat's. See all five zones from 0.15 to 0.75 m/s, measured with an 800Hz IMU, and how to program each one.
How to Add 50 Pounds to Your Deadlift Fast: VBT-Based Protocol
Stuck at the same deadlift number for months? An 8-12 week protocol: VBT programming, technique fixes, and recovery strategies backed by IMU data.
How to Recover From a Bad Night of Sleep: A Science-Based Training Protocol
One bad night doesn't mean skip the gym. Use CMJ height and bar velocity readings to decide objectively, then follow the protocol that speeds recovery.
Why Form Breaks Down on Heavy Sets: 5 Reasons and a VBT Fix
Technique falling apart under heavy loads? Neural fatigue and core instability are usually to blame — here's the velocity-loss threshold that predicts it.
How to Break a Bench Press Plateau: An 8-Week +10 kg Plan
Bench press plateau: diagnose your bench press sticking point, pick targeted accessories, and use VBT to add 10 kg to your bench in 8 weeks.
Best Rep Range for Each Muscle Group: Science-Based Guide
The optimal rep range and load for chest, back, legs, shoulders, and arms backed by sports science research and VBT data.. Read the full evidence-based.