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Writer's pictureQuintin Wakefield

Unlocking Peak Performance with Velocity Based Training: Utilising the Vitruve System

In the ever-evolving world of fitness and strength training, Velocity Based Training (VBT) has emerged as a game-changer. This cutting-edge approach leverages data to optimise training, enhance performance, and minimise injury risks. One of the most advanced tools for VBT is the Vitruve System. In this blog post, I'll share how I utilise the Vitruve System for effective training and injury prevention, backed by science and real-world application.


What is Velocity Based Training (VBT)?


VBT is a method that focuses on the speed of movement during resistance exercises. Unlike traditional weight training, which primarily measures progress through weight lifted, VBT emphasises movement velocity as an indicator of performance and fatigue.


The Science Behind VBT


Several studies highlight the benefits of VBT, including improved power output, better adaptation to training loads, and reduced injury rates. According to a study by Banyard et al. (2017), athletes who trained with VBT showed significant improvements in strength and power compared to those who followed traditional methods.


Introducing the Vitruve System


The Vitruve System is a state-of-the-art device that measures barbell speed in real-time. This tool provides instant feedback on performance, allowing for precise adjustments to training loads and intensity.







How I Use the Vitruve System for Effective Training


1. Real-Time Feedback: The Vitruve System provides immediate data on bar speed, enabling me to adjust weights or reps on the fly to maintain optimal training velocity.

2. Customising Workouts: By monitoring velocity, I can tailor each session to my specific needs, ensuring I'm training within the right intensity zones for strength, hypertrophy, or power.

3. Tracking Progress: The collected data allows me to track improvements over time, giving a clear picture of how my performance is evolving.




Injury Prevention through VBT


Injury prevention is a critical component of any training regimen. The Vitruve System helps in several ways:


1. Load Management: By monitoring velocity, I can ensure I'm not overloading my muscles and joints, reducing the risk of overtraining injuries.

2. Identifying Fatigue: Sudden drops in movement speed can indicate fatigue, prompting me to adjust my workout or focus on recovery.

3. Balanced Training: VBT helps in maintaining a balance between intensity and volume, crucial for preventing overuse injuries.


Example Workout Using the Vitruve System


Exercise

Load  (kg)

Target Velocity (m/s)

Set

Reps

Bench Press

80

0.75

3

6

Deadlift

120

0.7

4

4

Overhead Press

50

0.65

3

5


Conclusion


The Vitruve System has revolutionised my training approach, making it more data-driven and effective. By focusing on movement velocity, I can optimise workouts for better performance and reduced injury risk. If you're serious about taking your training to the next level, incorporating VBT with the Vitruve System is a step in the right direction.


Stay strong, train smart!






References


- Banyard, H. G., Nosaka, K., Haff, G. G. (2017). Reliability and Validity of the Load-Velocity Relationship to Predict the 1RM Back Squat. Journal of Strength and Conditioning Research.


For more information on the Vitruve System, visit Vitruve Official Website. https://vitruve.fit





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