Velocity Based Training: A Deep Dive

Velocity based training

Using the RepOne Velocity Tracking Device to Assess Olympic Weightlifting Performance

Introduction

For weightlifting exercises, speed plays a significant role. In exercises like the snatch movement, speed ensures effective movement of the barbell, minimizing risks of injury. But how does an athlete measure and optimize this speed? Enter velocity recording devices such as RepOne, which not only record speed but also allow coaches to provide real-time feedback to athletes.

Objective and Approach

In our assessment, we aimed to determine the benefits of the RepOne device in measuring and improving the velocity consistency of an athlete. Our chosen exercise was the ‘snatch high pull’. The weight for the sets increased progressively by 10%, starting with a single rep and peaking at three reps. The metrics recorded included velocity (VEL), peak velocity (PKV), peak height (PKH), range of motion (ROM), and duration (DUR).

Findings

– Carolyn’s velocity was at its peak during her first rep and declined by the last rep.

– The average velocities recorded were 0.824 m/s, 0.784 m/s, and 0.557 m/s for the first, second, and third sets respectively.

– Interestingly, the athlete’s peak velocities remained quite consistent within each set.

Discussion

Despite instructions to increase speed progressively, Carolyn’s speed metrics varied. The differentiation between goals – whether to prioritize progressive increase or maximum speed – may have contributed to this. Adjustments in the goals were made as the assessment progressed, based on the athlete’s comfort and feedback.

It’s worth noting that as it was Carolyn’s maiden use of the RepOne device, the excitement and novelty could have influenced the results. The increase in weight with each set was a definitive factor in the reduced velocity, especially in the final set.

Conclusion & Recommendations

– Velocity devices, such as RepOne, can offer valuable insights. However, clarity in instructions and aligning goals with the device’s capabilities is essential.

– Goals should consider maintaining a specific minimum speed relative to the weight prescribed and ensuring consistent peak velocities.

– Accumulating data across multiple sessions can help in understanding an athlete’s genuine effort and intention versus mere perceptions.

– Athletes’ technical proficiency is crucial. Especially in maintaining positions given the speed requirements. For novice lifters, focusing on PKH might be more beneficial. Simple tools like a PVC pipe set at a certain height can be effective in this regard.

Authors

Kenderic McMilian

USAW Level-1 Coach

Justin Obana

USAW Level-2 Coach

Source: Velocity-Based Training for Weightlifting: Current Concepts & Applications by Wil Fleming.