With the new Velocity Based Training (VBT) training feature in our Freestyle Mode there's a whole new range of training applications that can be performed with Proteus!
Use Case #1: Power and Speed Development
This is the primary use case and intent behind our VBT feature. For this type of training, first select the training zone you want to train in Strength, Power, speed, or select a custom Zone.
You are now ready to start training movements at maximum intent at their intended velocities
Use Case #2: Intensity, Rep Cadence, and Rest
After each rep, pause to see what the average velocity was for your last movement. It is important to move with maximum intent to utilize the VBT feature appropriately. If you fall below the prescribed zone, you’ll see a notification that you may need to decrease your resistance so you can move Proteus faster. If your movement’s average velocity is above the prescribed zone, you’ll see a notification that you may need to increase your resistance so that your movements slow down.
It is also important to gather yourself after each rep. Use a natural pause after each effort to see if you were in the target VBT zone but also to allow yourself to be fully composed for the next effort.
TIP: If your goal is to do VBT training for just one direction, such as a horizontal press, perform the press, look at/record your score and make any adjustments before pulling back to the start position.
We are pointing this out because once you start pulling Proteus to return to the horizontal press’ start position, the average velocity will reset and then display the average velocity for the pulling movement. This is the same for any reciprocal movement pair. It is likely best to focus on one direction of movement at a time as the opposite movement may need a different velocity/resistance setting.
Use Case #3: Rep and Set Volume
Reps
There are many schools of thought on how to ideally train for Strength, Power, and Speed but generally the rep volume does not need to be high to limit the effects of fatigue on the intended training velocity. We recommend training sets in the 3-8 rep range, with a momentary pause of 1-2 seconds between reps.
Sets
Because this is performed with maximum intensity, the volume also does not need to be high. Typically you will perform 3-5 sets at your specific velocity range. Ideally, you will take a minimum of 2 minutes between sets in order to be maximally recovered for the next effort.
Use Case #4: Conditioning
Before we get into applying Proteus’ Freestyle mode as a conditioning tool, we need to discuss some of the new metrics that are a part of this software feature! You can use this mode in a couple of different ways for conditioning but there are some specific metrics that are particularly important to pay attention to.
Work (kJ)
This metric represents the amount of resistance multiplied by the distance Proteus has moved. The heavier the resistance and/or the further your move the arm (more reps or bigger ROM) the higher the score.
Time (s)
This metric is the duration of the effort. The timer starts immediately upon entering Freestyle mode, so it’s important to start moving as soon as the timer begins.
Average Power (W) and Velocity (m/s)
These metrics represent the intensity at which you are moving Proteus. Average velocity is the average speed of an entire movement. Average power is a combination of a movement's average velocity and the resistance it is being performed at.
A higher power value in conjunction with a low velocity value indicates that heavier resistance was used. A high velocity value with a low power value would indicate that light resistance was used.
Now that the key parameters have been described, let’s go over a few different methods of using this mode for conditioning.
Conditioning Method #1: Work Per Time Method
This is the simplest method to perform conditioning routines. Over several sets or sessions, the goal would be to have the user increase the amount of work performed during a set period of time.
For example, If you performed 100 kj of work in 100 seconds, the goal of the next sessions would be to perform over 100 kj in 100 seconds. You can get that progression by performing more reps (ie. greater distance moved) at the same resistance within the same 100 second time period. Work will also increase if you increase the resistance and perform the same number of reps.
The easiest way to see if you are progressing is to pay attention to your avg power metric. If you are performing above the Average Power of your previous effort, you are on track to beat your previous effort. If your avg power is below, then you will likely get a lower work score.
It is important to keep track of Work, Resistance, Avg Power, and Time parameters so you can progress the following training session appropriately.
USE CASE: This method is great when trying to increase the amount of work capacity over a set period of time. Combat sports in particular benefit from this type of conditioning, as you can set the amount of time of each round while trying to increase work capacity.
Depending on duration and intensity, this is great for improving anaerobic or aerobic endurance.
Conditioning Method #2: Work per Time with Intensity Goal
For this method, we will do something very similar to the method noted above, trying to increase your work score for the set amount of time. However, we will set an intensity goal by either either focusing on the Average Power or Average Velocity Metric.
You can use the VBT feature to set your intensity goal. Since the VBT feature will constantly update while you are moving, you can use the VBT zone to ensure the athlete is consistently working at a desired velocity.
Given a set time, you can progress a program by increasing the resistance at the same velocity target, which will increase the average power of the set and therefore increase the amount of work performed.
You can also use the same amount of time, and progress a protocol by increasing the velocity target at the same resistance. This will likely increase the amount of work performed because the athlete is incentivized to perform reps more rapidly (increasing the amount of distance moved) at the same resistance.
This method is also suitable for increasing anaerobic or aerobic power endurance, with intensity and duration dictating what energy system is being utilized.
TIP: If using the Avg Velo target, you need to keep moving continuously without pausing so that your intensity can be assessed. Once you restart moving after a pause, the avg velocity will reset and start calculating for the current set of movement.
Conditioning Method #3: Time Progression
The last conditioning method is also fairly simple. Rather than increasing work over a set period of time, the goal would be to increase work by exercising longer at a given resistance and movement intensity.
For this method, you would keep the resistance and intensity (avg power) roughly the same from session to session, but you would try to maintain the work for longer periods of time.
A simple example for this method would be to work at an intensity of an average power of 100 watts for 3 minutes. The following set/session would be set at the same average velocity target of 100 watts but the working set would be progressed to 4 minutes.
You may be seeing a theme here, but this could be used for anaerobic and aerobic conditioning/work capacity depending on the duration and intensity. With higher intensity, shorter sessions would focus more on anaerobic power endurance while lower longer sessions at lower intensities will focus on anaerobic conditioning.