How to Start Velocity-Based Training - Part 6
How Hyped Should You Be? Why Arousal Matters for Velocity Training
The last post covered intent (what you're attempting to do with each rep). Arousal is a related but separate variable that affects your training just as much.
Arousal is the heightened physiological and emotional state you get into before lifting. In simple terms: how fired up are you?
Think about the difference between calmly approaching a set of 3 versus psyching yourself up for a max single. Your intent might be identical (move the bar as fast as possible), but the arousal levels are completely different.
And both affect your output.
Why Arousal Matters
When you're more fired up, you produce more force. High arousal increases peak force production, especially on heavy singles and low rep sets.
But here's the problem for your data. If arousal varies randomly from session to session, so will your velocity readings. You won't know if a faster rep came from genuine progress or just being more hyped that day.
For velocity tracking to work, you need to control this variable.
The Three Zones
One simple framework is a colour system:
Blue Zone: Calm and focused. Ideal for technical lifts and learning new movements. You want to stay in complete control, focused on the details.
Green Zone: Energised but controlled. This is where most training should live. Focused effort without losing technique. Repeatable from session to session.
Yellow Zone: Highly aroused. Save this for max effort lifts and competition preparation. The smelling salts zone.
The Danger of Yellow
High arousal has benefits, but it also has costs.
It can mask fatigue. You feel strong, but you're actually running on adrenaline. The data looks good, but you're digging a recovery hole you'll pay for later.
It can also break down technique. The more hyped you get, the harder it is to stay precise. This is why some lifters hit big numbers in training but fall apart on the platform - they can't control the arousal spike that comes with competition.
Use Yellow deliberately, not by accident.
Match Arousal to the Goal
For consistent velocity data, you need consistent arousal.
If you're tracking progress on a lift, stay in the Green Zone. Energised, focused, repeatable. This gives you data you can actually compare week to week.
Save Yellow for competition prep and true max attempts. And when you do go Yellow, understand that the data from those sessions isn't directly comparable to your calmer training days. You're measuring a different state.
Control the variable. Trust the data.
Want the complete system?
This free guide covers the basics, but if you want the full methodology, including velocity profiling, fatigue management, periodisation, and competition preparation, my Velocity Programming Mastery course walks you through everything across 50+ video lessons.
It's the same system I used to develop multiple World Champions as GB IPF Head Coach, now available as a complete online course for £199.
