Velocity-Based Training by Nunzio Signore

Author:Nunzio Signore
Language: eng
Format: epub
Publisher: Human Kinetics

Method III: Load Manipulation Based on Velocity Loss

I use this method when training maximal and submaximal (accelerative) strength. This method is slightly different because it is designed to change the load from set to set if losses in velocity of 10 to 20 percent are recorded. It is also used to gauge an athlete’s training readiness for that particular day. Loads are adjusted any time a velocity loss greater than 10 to 20 percent of target velocity is recorded.

TARGET VELOCITY LOSS

20 to 30 percent

ADAPTATION

Strength, force development; This is also a good method for testing daily training readiness. Load is based on the athlete’s recovery on that given day.

ENERGY SYSTEM

ATP-PC (sets lasting 1 to 10 seconds), lactic (sets lasting 10 seconds to one minute)

SETS AND REPS

8 sets × 3 reps at 60 to 80 percent 1RM, or 0.50 to 0.75 meters per second

REST

Two minutes between sets

PROTOCOL

Select desired load or velocity (0.50 to 0.75 meters second).

Increase or decrease the load from set to set in order to maintain target velocity within 10 to 20 percent for all eight sets.

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