What Are VBT Zones? A Beginner’s Guide to Velocity-Based Training

Velocity zones are a key concept in velocity-based training (VBT). They help coaches and athletes understand how the speed of a lift relates to training outcomes such as strength, power, or speed.

In this guide, we explain what VBT zones are, who created them, how they work, and why they matter, especially for those new to using bar speed in training.

What Are Velocity Zones in Velocity Based Training (VBT)?

Velocity zones in VBT refer to different speed ranges at which a barbell moves during resistance training. These zones are linked to specific training goals. Heavier loads result in slower bar speeds and help build strength, while lighter loads moved quickly help develop power and explosiveness.

The bar may move slowly under heavy load, but the goal is always to lift as fast as possible. The actual speed depends on how much weight is used.

While exact values can vary between athletes and exercises, velocity zones offer a practical way to plan and adjust training based on bar speed, not just the weight on the bar.

Who Came Up with Velocity Zones?

The concept of velocity zones was introduced by Dr. Bryan Mann, a respected strength and conditioning coach and researcher. While investigating the relationship between bar speed and training outcomes, Dr. Mann proposed a series of arbitrary velocity zones to guide programming. These were not meant to be strict or universal, but rather to serve as educational tools for coaches.

His original data came from a small number of exercises (barbell back squat and barbell deadlift), but the zones offered a valuable framework to connect bar speed with specific adaptations like strength, speed, and power. Over time, his ideas helped lay the foundation for modern velocity-based training (VBT).

Dr. Mann has always emphasized that these zones should be viewed as starting points, not rigid rules. Today, many coaches and researchers have refined the model to include variations for different exercises, athletes, and positions.

Why use Velocity Zones?

In velocity based training, velocity zones not only help target specific physical qualities like strength or power, they also help keep athletes training within the correct zone. Unlike traditional programs that rely on fixed percentages, velocity zones allow coaches to adjust load based on daily performance. This helps athletes stay in the right range even when they're fatigued. The result is better decision-making, reduced unnecessary fatigue, and training that stays aligned with the intended goal.

Updated Velocity Zones for Upper and Lower Body

As more data became available, it became clear that upper and lower body exercises often require different velocity ranges, due to the distance the bar has to travel which directly affects the velocity that can be achieved. That’s why we’ve separated the zones accordingly.

We have also adjusted the terminology to use more accessible and easy-to-understand language. Below, we break down what each zone means and why it matters.

Light-Loaded Power (Speed–Strength)

What it is:
Training with lighter weights moved quickly to develop explosiveness. This zone targets rapid force production, improving muscle activation speed, coordination, and use of stored elastic energy during fast transitions from eccentric to concentric phases.

• Lower Body: 1.1–1.5 m/s at 40–60% 1RM
• Upper Body: 0.8–1.1 m/s at 30–50% 1RM

Why it matters:
It improves an athlete’s ability to produce force quickly, especially when switching from the eccentric phase (lowering or absorbing force) to the concentric phase (lifting or producing force). While plyometrics are commonly used to train speed, adding light load can enhance intent and support measurable power development.

Heavy-Loaded Power (Strength–Speed)

What it is:
Uses heavier weights moved with intent to develop both strength and speed. This trains the body to apply force quickly under resistance and supports high-threshold motor unit recruitment.

• Lower Body: 0.75–1.0 m/s at 60–80% 1RM
• Upper Body: 0.5–0.75 m/s at 50–70% 1RM

Why it matters:
This zone improves an athlete’s ability to overcome resistance quickly. It is effective for resisted sprints, contact-based sport actions, and bridging the gap between maximal strength and speed-based movements.

General Strength (Anatomic Adaptation)

What it is:
Training in this zone focuses on building a strong base. It targets muscle growth, tendon stiffness, and general structural resilience.

• Lower Body: 0.6–0.8 m/s at 75–85% 1RM
• Upper Body: 0.41–0.55 m/s at 75–85% 1RM

Why it matters:
This zone helps to prepare athletes for more demanding strength and power training phases, and can play an important role in injury prevention through building tissue tolerance.

Maximal Strength

What it is:
Training with very heavy weights moved at slower speeds to build maximum force output.

• Lower Body: 0.3–0.6 m/s at 85%+ 1RM
• Upper Body: 0.17–0.4 m/s at 85%+ 1RM

Why it matters:
This zone helps increase the total amount of force an athlete can produce. Building a strong base of maximal strength supports improvements in power, acceleration, and other high-speed movements. While producing force quickly is important, having more strength available means there is more to apply, which leads to more impactful athletic performance..

Are VBT Zones Perfect?

Not entirely. Velocity zones are based on general trends, but every athlete and lift is slightly different. Each movement has its own Minimal Velocity Threshold, and individual factors like technique, training history, and muscle fiber composition can all influence velocity.

However, these zones are accurate for the vast majority of athletes. They are a simple and effective way to introduce VBT, guide load selection, and monitor intent in real time.

Final Thoughts

Velocity zones allow you to match training goals with how fast the bar is moving, not just how heavy it is. This approach helps target the right adaptations, improves intent, and brings more clarity to strength and power training.

If you are just starting with VBT or want a system that adds objectivity without complexity, velocity zones are a great place to begin.

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