Part 1 - Introduction to the Course
Module 1
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Structure and Flow of the CourseAn overview of how the course is structured and the logical flow of content to maximise your learning experience.
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How to learnEssential strategies and approaches for getting the most out of this course and effectively implementing the knowledge in your training.
Part 2 - Understanding the Basics
Understanding Velocity (Module 2)
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Lesson 1 - What is Velocity?Introduces velocity fundamentals in strength training. Explains velocity vs speed, metres per second measurement, and barbell velocities. Develops comfort with decimal measurements being crucial for effective velocity-based training implementation.
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Lesson 2 - Measuring VelocityExplores three measurement methods: Linear Position Transducers (highest accuracy, premium cost), smartphone apps (affordable, visual tracking), and accelerometers (wireless, least accurate). Any measurement method beats guesswork-based training.
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Lesson 3 - Peak vs. Average VelocityDistinguishes peak velocity (highest instantaneous speed) from mean velocity (average across entire movement). Mean velocity superior for strength trainingācaptures complete lift, correlates with 1RM, indicates technical proficiency.
- Quiz - Understanding Velocity
Basic Physics (Module 3)
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Lesson 4 - What is Acceleration?Explains acceleration as the rate of change of velocity throughout lifts. Covers zero-to-zero measurement, acceleration versus deceleration phases, and how different movements exhibit distinct patterns that require tailored programming approaches.
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Lesson 5 - Force and Mass?Introduces the F=MA equation, explaining why velocity tracking works. Force (push/pull) times mass (weight) equals acceleration. Bar speed directly reflects force production ability, making velocity a powerful tool for monitoring progress.
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Lesson 6 - Movement Phases and Contraction TypesCovers concentric, eccentric, and isometric contractions. Explains the stretch-shortening cycle and why VBT focuses on the concentric phase, where force production correlates with bar velocity.
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Lesson 7 - Lift Specific MechanicsExplains how Squat, Bench Press, and Deadlift utilise movement phases differently. Squats and Bench benefit from the stretch-shortening cycle, whilst deadlifts start from dead stops, requiring unique programming.
- Quiz - Basic Physics
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Progress is the ProblemIdentifies why traditional progress measures are misleading. Explains false progress types (retraining, novel adaptation, technique drift) and why velocity tracking provides an objective measurement for distinguishing genuine strength gains.
Part 3 - Performance and Program Design
Fundamentals of Fatigue and Effort (Module 4)
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Lesson 8 - What is Autoregulation?Introduces training adaptation based on daily readiness. Covers five fundamentals: training readiness, stress-recovery model, flexible parameters, feedback-based decisions, and individualised progression for optimising training stimulus.
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Lesson 9 - RPE and RIRExplores subjective intensity measures. RPE (1-10 scale "how hard") and RIR ("how many more reps"). Both subjective, accuracy decreases away from failure. Modified RIR scale uses 0, 1, 2, 2+ values.
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Lesson 10 - VBTIntroduces Velocity-Based Training as an objective measurement system tracking barbell speed. Central principle: velocity decreases with fatigue/heavier loads, providing real-time performance and fatigue feedback with minimal experience required.
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Lesson 11 - RPE: Instinctive vs. EmpiricalDistinguishes empirical RPE (correlates with RIR) from instinctive RPE ("how hard was that?"). Instinctive RPE is more intuitive, adapts to different exercises, and eliminates translation steps.
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Lesson 12 - APREAutoregulatory Progressive Resistance Exercise using current performance to determine future loads. RIR1/9 protocolācontinue until 1 rep reserve OR 9 reps maximum. Ideal for systematic accessory movement overload.
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Lesson 13 - Indicator SetsPerformance tests conducted at the start of the session determine readiness. Three types: ramp-up, fixed-load rep target, fixed-load single rep. Must minimise fatigue whilst being time-efficient and reliable.
- Quiz - Fundamentals of Fatigue and Effort
Advanced Concepts in Fatigue and Effort (Module 5)
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Lesson 14 - Cascading and Compound FatigueCascading fatigue accumulates within a session, affecting later exercises. Compound fatigue accumulates across sessions when recovery is incomplete. Requires strategic exercise sequencing and readiness-based management.
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Lesson 15 - Training Readiness (Subjective Measure)Pre-training questionnaire using a 1-5 scale. Individual baseline patterns require recalibration. Distinguishes acute fatigue (manageable) from trending fatigue (requires program adjustment) for performance correlation.
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Lesson 16 - Rest (Intra-Workout)Three strategies: rolling rest (structured timing), rest between sets (moderate structure), go when ready (low structure). Rolling rest is recommended for velocity-tracked exercises due to superior data reliability.
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Lesson 17 - IntentVelocity measures speed, not effort. Distinguishes prescriptive intent (coach-directed) from instinctive intent (lifter-decided). Understanding intent is essential for accurately interpreting velocity data and training stimulus.
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Lesson 18 - ArousalHeightened physiological state before lifting. Prescriptive vs instinctive approaches. Benefits include a greater peak force, but there is also a potential technique breakdown. Distinct from intent, arousal refers to the level of excitement.
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Lesson 19 - Autoregulation vs. Linear PeriodisationMany "autoregulated" programs become linear periodisation due to anchoring effects. True autoregulation requires session independence, daily readiness focus, and acceptance of non-linear load patterns.
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Practical Lesson - Using this knowledgeA hands-on practical session that demonstrates how to implement and integrate all the concepts from this module into real-world training scenarios.
- Quiz - Advanced Concepts in Fatigue and Effort
Part 4 - Using the Knowledge
Understanding and Using Velocity Profiles (Module 6)
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Lesson 20 - What is a Velocity Profile?Individualised maps assigning specific speeds to fatigue levels, acting as translation keys for velocity data. Provides precise context, but is not required to start velocity-based training effectively.
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Lesson 21 - Acute Velocity ProfilesComprehensive velocity-to-fatigue data collection in a single 20-30 minute session. Work to heavy single, then sets to failure at decreasing intensities (90%, 85%, 80%, 75%).
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Lesson 22 - Longitudinal Velocity ProfilesSafer alternative for high-risk exercises like squats. Gradual data collection over extended periods using strategic AMRAP sets every three weeks, maintaining safety whilst building profiles.
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Practical Lesson - Building a Program with a Velocity ProfileTransform velocity data into practical training programs. Covers passive monitoring (weekly load adjustments) vs active auto-regulation approaches using velocity thresholds for precise programming decisions.
- Quiz - Understanding and Using Velocity Profiles
Implementing VBT (Module 7)
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Lesson 23 - Technical Execution and VelocityConsistent technique impacts the validity of velocity data. Strength Analytics protocol using five singles at 80-90% 1RM, calculating coefficient of variation for execution scoring: excellent (<5%), good (5-10%).
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Lesson 24 - The Last Rep MethodStreamlined VBT approach tracking only final repetition velocity per set. Provides a single meaningful data point averaged across sets, eliminating complexity whilst maintaining practical simplicity.
- Quiz - Advanced Velocity Concepts
Advanced Training Concepts (Module 8)
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Lesson 25 - How to transition a lifter to VBTThree transition methods are available: gradual phase-out, additive approach, and direct transition (recommended). Remove RPE completely, use percentage-based loads, and record velocity and RIR from the first week.
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Lesson 26 - Basic Periodisation using VBTTwo approaches are available: fixed blocks (predetermined, 2-6 weeks) and adaptive blocks (weekly velocity performance adjustments). Choose based on lifter experience, coaching resources, and training goals.
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Lesson 27 - Training, Re-training, and Novel AdaptationThree progress types: true training (legitimate advancement), re-training (regaining lost capacity), and novel adaptation (new stimuli adaptation). Velocity data reveals which type, enabling appropriate programming strategies.
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Lesson 28 - Ascending Singles Using VBTSophisticated methodology combining velocity profiling with single-rep efficiency. Consecutive singles with progressive loads guided by real-time feedbackāexceeding velocity thresholds triggers increases. Integrates velocity profiles and RIR for maximising 1RM improvements and technical execution confidence.
- Quiz - Advanced Training Concepts
Putting it all Together (Module 9)
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Lesson 29 - Measuring ProgressionThis lesson covers how to effectively measure and track progression in velocity-based training. Content description coming soon.
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Case Study 1A detailed case study examining real-world application of velocity-based training principles with a specific athlete scenario.
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Case Study 2A comprehensive case study exploring different aspects of VBT implementation with practical examples and outcomes.
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Case Study 3An in-depth case study demonstrating advanced VBT concepts and their practical application in training scenarios.
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Bobbie Butter's Program for Sheffield 2025A detailed examination of a competition-specific training program using velocity-based training principles, showcasing practical implementation for powerlifting competition preparation.
Part 5 - Final Exam
2-Part Final Assessment
- 1. Multiple Choice Questions
- 2. Questions Based on Practical Examples
Resources
- Downloadable Modified RIR Chart
- Velocity Profile Template Sheet
- Velocity Profile - Instruction Video for Lifter
- LPT set-up Videos
- Template for fixed 3-week blocks
- Program Builder
Bonus Lessons
Added Regularly
