Velocity Based Training For Powerlifters

Velocity Based Training (VBT) is a type of training that allows you to know how hard you are training for each repetition of the workout. VBT is a system that is not new and does not work for all sports, but, nevertheless, it helps a lot to monitor the training load and the progress of the athlete. 

In this sense, powerlifters can use this methodology to improve and monitor their training loads. A highly recognized person in this sector is Jorge Perez Cordoba who is in charge of leading the training of many powerlifters and who uses velocity-based training to decide how much weight to place on the competition bar. In other words, in today’s post, we are going to determine very well how a powerlifter should use velocity-based training and how he can improve all his marks thanks to velocity-based training. 

Before we begin, it is important to note that VBT is a training method that relates the velocity of execution to the force used. However, we must not forget that technique standards must be met in order to avoid injuries or musculoskeletal problems. The VBT is a tool that will help the powerlifter to know how to measure the training load every day and get the most out of his workouts.

First of all, in order to answer this question, let’s define the main exercises that a powerlifter must perform. These exercises are the deadlift (an exercise of traction of several muscle groups), the squat (an exercise of pushing mainly the lower body) and the bench press (an exercise of pushing the upper body). Once the exercises have been determined it would be important to note that in a powerlifting competition there are a number of rules that cause a change in the execution of the exercises. That is to say, the powerlifting rules require that during the bench press the barbell touches the chest and you keep your back and buttocks supported on the bench. However, it says nothing about the curvature of the back. That is why, as we can see in the picture, the position of powerlifters varies in this exercise to what we commonly known. However, there is not such a substantial difference in the position in the other two exercises as in the bench press.

So why can VBT help a powerlifter? According to current evidence, maintaining a specific velocity when we are overcoming a given load can help achieve several performance benefits. In addition, monitoring the load live allows me to know at what point I am training another capacity within strength that may not be of interest to me. In addition, the VBT generates valuable data for reviewing training intensity. VBT features that can benefit powerlifter training are:

Unlock the Power of Velocity-Based Training with this Comprehensive Guide. Discover step-by-step strategies for implementing VBT to enhance your training…