Thread by @Claire_Minshull

1/ Velocity-based training & rehab, a 🧵

What is it and 5 reasons to consider its use in training & end-stage rehab

Please RT if you enjoy this :-)

#veolcitybasedtraining #strengthandconditioning

2/ Velocity-based training is a method of training explosive force production that involves using real-time feedback on movement velocity

The training load can be quickly & objectively adjusted to achieve the desired movement velocity

3/ Velocity is typically measured by accelerometers, linear displacement transducers, or with a high-speed filming set up.

There are a number of commercially available options

4/ The force-velocity relationship of muscle indicates movement velocity is generally quicker against less resistance, but at the consequence of decreased force production

Max power is typically achieved at 1/3 the shortening velocity

5/ There are several reasons why one might want to use velocity-based training, here are five of them...

6/
1. Load selection for maximal velocity
By recording the velocity of a movement against a known load, eg mid-thigh rack pull, the load can be objectively adjusted to achieve maximal velocity of movement.

Training at maximal velocity, especially when combined with plyometric… twitter.com/i/web/status/1…

7/ As an assessment metric
Training to increase RFD & power should be observable as higher velocity at a given load.

Eg Establish the testing load, say 50% of 1RM & record movement velocity pre- & post-training
Velocity post-training should be greater if you’ve designed your… twitter.com/i/web/status/1…

8/ To monitor training quality
Explosive-type training, unlike training for max strength, does not take reps to failure. That means your will still have reps in the tank at the end of the set.

How to avoid fatigue & temptation to keep going?

One way is by recording the velocity… twitter.com/i/web/status/1…

9/ To account for inter-day variation in performance
Sometimes you just feel like a sack of spanners 😣 Or maybe you’ve improved 👍

By using velocity as a metric instead of % of 1RM, we can account for day to day variability in force output & can adjust the load to ensure the… twitter.com/i/web/status/1…

10/ What to do if you don’t have the 💰💸 to invest in the kit.

💥EXPLOSIVE INTENT of each exercise to achieve ‘fast’ specificity of training

Gross markers of movement velocity from phone apps could provide some some useful data

11/ Thanks for reading. Please head back to 1/ and retweet :-)

And for more on this head over to my blog:
getbacktosport.com/strength-and-c…