Following up our previous blog entry on Velocity Based Training we take a look at the force velocity curve and how different training traits are positioned along it.
As you can see from the graph as the load increases, the velocity, at which is performed the lift, decreases changing the specific trait the athlete is working on.
Let’s start from max strength, this is the maximal load an athlete can move irrespective of size or body mass. The speed will be low, in the range of 0,35-0,5 m/s, it’s where a lot of the pure strength work is done. The load suggested id 90% of the 1RM, using beast you can double check using the speed of the bar to see if you are moving enough weight. Even if you are in this velocity zone try to accelerate always though the whole movement.
Strength-speed, focus here is on moving high loads as quickly as possible. This is the perfect trait to develop if you are training for Olympic lifts. In this zone you develop both strength and power.
Speed-strength, is the opposite of strength-speed, here the focus is more on speed. This trait can be develop better with exercises like jump squats or weighted vest work.
Absolute speed, at the end of the spectrum we find a zone specific to speed development. The athlete should work with little or no weight and move as fast as possible.
Let’s look at the steps to build your own load-velocity curve, use Beast to measure velocities and double check the results on the web portal.
Set up Beast sensor and perform 3-4 sets working up to the existing 1RM.
For example an athlete with a 1RM of 190kg in the squat could perform 4 sets at 40, 80, 120 and 160, save each set as a separate exercise so Beast will record the best rep from each set and reported on the graph you find on the web portal.
When you’ll login to the Beast web portal you’ll find the Load-Velocity graph in the visualize section. The ideal is to improve both loads and velocity moving the points to the right.
Finally you can use this graph to select the appropriate load for each training goals:
As you can see the points on the load-velocity chart are dispersed from left to right with a decreasing slope, those are the best velocities you reached for each load, before your next workout look at the load you will use and try to target a higher velocity, alternatively you could increase the load and target the same velocity you performed with the lower one.