At Proteus, we have adopted Velocity-Based Training (VBT) features in several places in our software. VBT offers a number of advantages vs traditional training methods. Not only does it allow for auto-regulation, allowing athletes to train with resistances optimal for their readiness for the day, but it also allows for them to train in the ranges along the force-velocity spectrum where they have deficits or where they need to focus to take their performance to the next level.
To help athletes identify where they are deficient and allow them to train these deficiencies in our system, we have incorporated VBT features into our testing and training modes.
Testing
To help athletes identify what velocity zone they should train in, we have incorporated VBT zones into our recommendations under the Insights tab in your Test Summaries.
By analyzing your power and acceleration data and then comparing it against a specified cohort, we can recommend what velocity zone we think will compliment your recommended exercises best, on or off of Proteus. This information gives you a tremendous advantage when deciding what variables to focus on while designing a training program!
Low Power
If your movement gets categorized as “Low Power”, this means your peak power production was below the 50th percentile for your cohort. We recommend you train from 0-0.75 m/s for this movement category so you can focus on force production, as low force production is typically the reason for below average power production. An athlete needs to be able to generate force before they can start to produce that force more rapidly!
Speed Dominant
If your movement is categorized as “Speed Dominant”, your power is above the 50th percentile and your acceleration is 5 percentile points or higher than your power percentile. This means that we want to focus on power production during your next training cycle, working explosively from 0.75 - 1.25 m/s with moderate loads.
Power Dominant
If an athlete is power dominant, it means that their power is above the 50th percentile for their cohort and power is at least 5 percentile points or more higher than their acceleration. This means that we want to focus on speed and acceleration in your next training program. In this scenario, we recommend performing the recommended exercises for that movement category explosively at 1.25 m/s or higher.
Balanced Power and Speed
If your power is above the 50th percentile and your power and acceleration are within 5 percentile points of each other, then we will recommend you train anywhere above the 0.75 m/s velocity range. Ideally, you would do an equal mix of exercises in the power zone (0.75-1.25 m/s) and the speed zone (> 1.25 m/s). You may want to spend a bit more time training at the specific resistances you experience in your sport.
Training
Now that you have performed a test and have identified what velocities are ideal for you or your athlete to train at, it’s time to start incorporating those training zones into your workouts!
Shared Reports
The easiest way to reference these recommendations is in the shared mobile reports.
If you have access to VBT technology for your Non-Proteus exercises, you can use the Mobile report as a reference for what velocity ranges you should train in.
Using Mobile Reports with Proteus Freestyle VBT Mode
Since we now have a VBT feature in our Freestyle mode, you can use the mobile reports to directly guide a training session on Proteus.
- Pull up your mobile Insights & Recommendations report and toggle to the Training Recommendations section
- Scroll to the movement category you wish to train
- On Proteus, select the corresponding VBT range to the corresponding range on the listed Training Recommendations
- Now perform the Recommended Exercise that has been designated with the Proteus symbol.
Although there are a lot of factors and methods for determining rep and set programming, a typical VBT training session focused on improving power or speed will involve performing 3-5 sets of somewhere between 5-8 reps in the specific VBT zone.
Another method Some also perform as many reps as necessary in the prescribed zone until velocity consistently falls below 20%. (https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12678)
Whatever method you use, be sure that you are training with maximum intent!
Retesting
After training for 3-4 weeks at these suggested VBT ranges, you should retest your original assessment to track improvements and receive the most up to date training recommendations.