Velocity-Based vs Percentage-Based Training: The Future or a Fad?

If an athlete is lifting 80% of their 1RM, but it FEELS like 95%, should they stick to the plan or adjust?

For years, athletes and coaches have seen percentage-based training as the gold standard, working at different increments of a 1RM depending on the desired outcome. Many swear by it, as a tried and tested method of planning training sessions, setting goals and tracking progression. It offers a simple way of building targets to achieve each session, but is it really the best way of training for optimal results?

As good as it is, percentage-based training has a number of shortcomings that may hinder performance, affecting a lifter physically and mentally. Not everyone wants to constantly retest their 1RMs to make sure a training programme is still set up right, and sometimes, one session might just feel easier than others – everyone has good days and bad days, right? But it asks the question, what does percentage-based lifting offer us when we just can’t lift as heavy? Sticking to the plan rather than adjusting slightly could mean over or under training on any given day, and whilst marginal gains may not be the be-all and end-all, making sure each training session is as intense as was intended could make all the difference when looking to be as performance-focussed as possible.

Whilst percentage-based training focusses on fixed loads, velocity-based training (VBT) uses bar speed to adapt to fluctuations in performance. For example, loads moving under 0.5 m/s typically target max strength, whilst 1.0-1.3 m/s zones develop speed-strength. By targeting specific speed thresholds, the load used session-by-session can vary to account for daily readiness. This means even on low-energy days, you can still do a session and see progress, without running yourself into the ground. VBT offers instant feedback, auto-regulation, a reduced risk of unwanted overload and potentially, even ‘better quality’ reps.

VBT is already being used in elite sport environments, with trainers that work with Olympians, NFL teams, Rugby teams etc. all vouching for its effectiveness. Slowly, we’re seeing it move its way into collegiate and semi-professional teams too, so the question is posed, will you be using it?

The required equipment for VBT can be expensive, limited to gym use only, and needs some learning and getting used to for use. Plus, sometimes you just want to train, not number crunch! But if session-to-session flexibility is something you’re after, and you’re tired of coaches telling you to ‘just push through’, VBT could be the way forward.

So, what do you think? Is VBT the future of strength training, or just another ‘next best thing’ brought to you by science-based lifters?