Let’s show you how to incorporate our VBT features in testing and freestyle together!
Step 1: Select an Insights-producing test
In the Performance Testing Section - perform a test with THIS symbol. This indicates that the test provides Insights and Recommendations upon completion.
Step 2: Perform the Test
Perform the test, making sure to perform all of the movements with maximum effort.
Step 3: View and Share Recommendations
Once the test is complete and you are on the Test Summary screen, proceed to the Insights tab. It is here that you can see how your tested movements have been categorized based on the cohort you are being compared to. Movements will be categorized as either Low Power, Speed Dominant, Power Dominant, or Balanced Power and Speed.
To view your training recommendations, scroll down the page until you reach the Recommendations section. Each tested movement will be categorized based on its power and acceleration percentile rankings. With each movement categorization and recommendation, you’ll see a designated Suggested Velocity that can be used as a training variable to improve your ranking within your cohort.
Once you are done reviewing these on the system, tap on the Share for Training button. From here, use a mobile phone to scan the QR code and pull up the report on your phone. Alternatively, you can send this same report via email.
Step 4 - Use the Mobile Report to guide a Freestyle Session
Now that you have the report pulled up on a phone, exit out of the testing session and go to Proteus’ Freestyle mode. From here all you have to do is match each exercise in the recommendations section with the respective velocity range. Note that the Proteus specific exercises are denoted by the Proteus symbol.
TIP: Perform exercises in the same velocity target together, e.g perform the Train Power movements together and the Train Speed movements together. These are grouped together on the mobile report, so ideally you can simply go in the order displayed on the report.
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 3-8 reps in the specific zone.
Another method is to perform as many reps as necessary in the prescribed zone until velocity consistently falls below 20%. (Link)
Whatever method you use, it is important that you train with maximum effort to ensure you are training for the intended velocity adaptation.
You can also use these suggested velocities with any other traditional VBT devices you may be using during your training sessions!
Step 5 - Training Frequency and Re-Testing
After 3-4 weeks of training in these movements within their specific velocity ranges, it is ideal to retest and see how your training needs have shifted. A typical recommendation is to train these movements 2-3 times per week and retest every 4 weeks.