How to Start Velocity-Based Training
This is the first post in a free 8-part series that will teach you how to start using velocity-based training from scratch.
If you've been relying on RPE or RIR to guide your training, you already know the problem: it's subjective. Two reps in reserve for you might be four reps in reserve for someone else. And your own perception changes depending on sleep, stress, and whether you've had a decent meal.
Velocity removes the guesswork. The bar either moved at 0.35 m/s or it didn't. That number doesn't lie, and it doesn't change based on how you're feeling.
Why velocity matters
Velocity is simply how fast the bar moves from point A to point B.
The heavier a weight is, the harder it is to lift. The harder it is to lift, the slower it will move.
This works in reverse too. If you can move 100kg faster than you did four weeks ago, you're producing more force at that load. You've gotten stronger. Velocity gives you an objective way to measure that.
What you need to get started
You need a device that measures bar speed. The gold standard is a Linear Position Transducer (LPT), a unit that attaches to the bar via a cable and measures exactly how fast and how far the bar travels.
LPTs like the RepOne are the most accurate option. They're not cheap, but they're reliable, and they'll give you data you can trust.
If budget is a concern, smartphone camera apps can work as a starting point. They're less accurate, but imperfect data beats no data when you're learning.
What to do once you've got one
Don't change your programme. Keep your sessions exactly as they are.
The only thing you're adding is this: record the mean velocity of your final rep on every work set of your main lifts. Write it down alongside how hard you felt the set was out of 10.
That's velocity tracking. You're not making programming decisions based on the numbers yet. You're just collecting data and starting to notice patterns.
Over time, you'll see a clear relationship between bar speed and effort. When the final rep moves at 0.30 m/s, it probably felt like an 8 or 9. When it moves at 0.45 m/s, it probably feels easier.
This is the foundation on which everything else builds.
What's next
Part 2 will cover what to do with the numbers you're collecting and how to spot trends.
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.
