Driving Athletic Competition and Intent with Velocity

Using Velocity for Power Training & Driving Competition/Intent
Using Velocity to Support the ‘Coaches Eye’ & Technique Development
Considerations for Velocity Feedback during Heavy Strength Training
Using Velocity Feedback to Change Athlete Intent & Behaviour
Using Velocity + RPE for Online/Remote Coaching
Summary of Key Velocity Takeaways

42:42 - 48:25 Using Velocity for Power Training & Driving Competition/Intent (Slide 6e on Slide 1)I'm going to talk now about our Dynamic effort training or power Training Day and two ways I would suggest is if you use this method and using velocity the first method is just choose a percent one hour RAM for everyone and who gets the best velocity at this percent are all doing 55 today on uh explosive bench press let's see who get the best velocity now I mentioned earlier right back the beginning sometimes our weakest athletes um their 1rm is a bit fake because they're scared of you know one RMS so it's it's a bit lower than it should be just due to technique they actually can win these days you might have the weakest athlete get the highest velocity at 55 or 60 so all of a sudden they're on the leaderboard oh wow I'm on the leaderboard for best velocity at 60 1rm we're getting buy-in from these athletes they're not normally on the leaderboard yes I'm there and they start to get more motivated in the gym then now obviously what we really want is what athletes get the best velocity uh the biggest weight moving a designated velocity I mentioned before for doing track bar jumps or Paris rug jumps okay who's going to get the highest weight today with a velocity of one to 1.05 meters per second mean velocity now this is not always again the strongest athlete you could have an athlete who's really explosive but maybe they're fifth or sixth strongest they can win this day so all of a sudden our leadership a Leaderboard on a power day doesn't have the same old faces on as in strength day you know our strength day we got the same strong guys and girls up there you know but on power day we're gonna have different people leading that board so it gets buy-in gets blind and that changes athlete intent which brings me to this next section we look at now at athlete intent and feedback and coaching cues and athlete confidence now there's this this is a study two slides they did two sets with the lightweight squats only like 60 one RM and here's they're just doing this set and you can see the velocity drop off here in main velocity and then if they're given feedback about their velocity score and you can see that all this l means is likely possible and very likely almost certainly so as we go further on in the set athletes get more motivated they're getting feedback about their velocity scores great they they do better they have better intent and they're more accountable and people think about that is great but this applies to Dynamic effort training giving feedback during this set and the feedback doesn't have to be giving in velocity scores any good verbal encouragement will work the same coaching cues giving a uh verbal knowledge of the uh of the Velocity scores or seeing the velocity scores on a screen any feedback will work and it's better than the control situation for dynamic effort training so you can yell at that score 0.7.72 put or you can show them on a screen I think Gilling out is better um or having a sound when it goes to get to school or boom if they don't get their score any uh noise will work better but this is dynamic effort and power training do not give velocity information during heavy strength training heavy strength training you know we're above 70 75 and we're working rpe seven eight nine and ten velocity data is irrelevant to the success of the set we need good technique so we give coaching cues we queue our athletes it could be you know air in the belly uh chest up knees out spread the floor bend the bar bend the bar tuck the elbows blast whatever our coaching cues are we give that during heavy strength training do not give velocity data for feedback during heavy strength training it is a recipe for the athlete falling over or getting trapped under the bar it's too cognitive what we do in heavy strength training is like I mentioned use those velocity scores and look at them after the set and align them with our perceptions so we've got a graph down here you can see The Athlete's done their indicator set with 120 and then they train with I think it's 155 kilos which is uh 320 pounds and you see the first set of five is normal second set of five is normal the third set have a look at this second rep it's yeah let's just use the word crap you know the coaches had to cue the Accolade after that and they've got back to normal so when they finish the set the coach says in this third set hey that was a pretty good set but what happened that second rep you look you know not good and now they say yeah I didn't just I didn't brace well enough you know I didn't pull down the bar and and lock my elbows in and I skipped forward so yeah that's what I thought too let's go have a look at the velocity data now have a look at that second rep look at that velocity data it's crap you know and that that will reinforce with the athlete you know the success of the technique make sure every rep we're doing this right because it'll show up in your velocity score so right now the coach is using velocity after the set with strength training to reinforce the appropriate cues here's an example of athlete intent athletes doing Romanian deadlifts eight reps it's 245 pounds badly does a set the coach is looking at it yeah technically it's a good set technically but he notices a lack of intent the athletes and says to the athlete listen technically you're fine looking that set but I didn't notice that that same snap to your reps you're going through the emotions I want you to do the same good technique but lock out with some intent and we see the second set you know we've got this big change especially those first few reps that says you know they're lifting with five percent more strength and overall the set is uh 0.06 so roughly two and a half three percent stronger the second set due to the athlete having more intent so 10 change in velocity it only means two and a half percent change in strength but the intent is better we can see it there so we're holding it athlete accountable was saying to the athlete don't just lift the weight lift the white with good intent to move it technically well but with velocity okay don't go through the range of range of motion and and just even in this set though we can see a behavioral change this athlete gets you the last rep they really drop off a lot we can stay even each set they sort of put the Q in the rat I think they won the game at pool already down the seventh rep and then cruising on home on the eighth in both sets so again in the third set the coach would say to him listen second set was really good for the first seven reps your last rep you're putting that Q in the rack I want you to finish all eight reps with intent so we're changing the athletes mindset and intent here's a case of coaching this athlete's doing a a snatch grip so behind the neck push press the first three reps they're getting worse and worse and what they're doing in this situation the athlete was uh uh chest breathing so not bracing air down into their belly um and getting a rigid core for the transmission of force from their legs through their Court into their upper body so the coach starts yelling after the third rip uh air in the belly belly down air in the belly belly down and we can see on the fourth fifth and sixth rep that huge surge in velocity this is average velocity all right push press boom after the end of the set the coach and the athlete have a debrief and you know coach says the athlete well what do you think about that set and the athlete said I was really struggling those first three reps I could feel as unstable and not locking out well and when you gave me that cue I felt a lot better it felt better Coach says yes it looked better it moved better because you you're bracing through the core more let's go have a look at the velocity and see how that's affected and they see this massive change from 0.81 to 0.99 they go wow that is uh you know air in the belly bracing your core it's a pretty important cue for success for you on this lift we're going to make sure that we do that that is the main cue I'm going to give you because this is the cue that leads to success so that just reinforces that cue for that athlete but what does it also say the athlete thinks this is a great coach you know I'm looking like a dog here and they fixed me with one cue I've got a great coach they they can improve me if one cue so it helps buy get that buy-in for the athlete believing the ability of the coach and it's not just a subjective feel it's this data wow

52:17 - 53:57 Using Velocity + RPE for Online/Remote Coaching and sometimes you know this probably doesn't apply so much to uh high school athletes but it would you know maybe they're traveling on the road uh you know and we're trying to link their rpe and their velocity school so here's a female athlete so she's squatting two sets of two at 60 kilograms let's say roughly 135 pounds and uh you know she does the first set that then does the second set and the coach is talking to her like a couple of hours later because they're remote they're on the road coach says you know just gets on social media how that's set today I've looked at your velocity data tell me about your first set Apple says yeah that was pretty good you know I I had one more rep in the tank for sure um but when I did that second set uh yeah I I was I was pretty scared then that was uh that second rep was pretty tough I think I was Max effort and so I didn't do a third uh set with that 60 kilos coach I dropped that and the coach says yeah 0.27 that's you at rpe 10 you're right um and that's a good decision for you to drop back away from that weight because I don't want you to fail I don't want you to get one and a half reps and come pinned down you know the weight on the on the transverse pins that's pretty scary and and that's a good decision so you know we're now educating our athletes about linking that rpe or the last rep and velocity and you know when they're not with us or we don't have the eyeballs on them for the whole session they can make a prudent decision about okay I'm supposed to do three sets of two here but I'm not going to use this weight I'm going to change this weight down for that bird set because I've already hit rpe 10 here and that's not safe to you know do a third set there53:57 - Summary so in summary velocity informs us about the strength levels acutely within the session is my strength level the same as it should be or as it is that lifting the same way or chronically am I a bit more fatigued across this training week because at the end of the training week I'm always two and a half or five percent weaker okay so it tells us about that it tells us about strength and fatigue the velocity of the 1rm and the last rep we're doing a set to failure are the same once we know that we can control training how close I go to failure or how far I stay away from it any change in velocity of about 0.05 from the usual score with any weight represents a change of around two to two and a half percent one RM so that's how we modify how close we want to go to failure or stay away from them develop a load velocity profile to help you monitor the changes basically these are just the common training weights what are your common training weights you know what what velocity school should you be getting with these and then we can paralyze training okay well you know with this sort of bench press at 75 one RM your best rep you normally get about 0.57 so if a knight of 0.57 with this weight today let's modify it up or down whatever Dynamic effort training two choices if you want the weaker athletes on the leadership board choose a percentage one RM and see who's get the highest velocity to see who's the best athlete so or the most explosive uh who lives the highest velocity at a designated for loss so who who lives the highest resistance the most pounds or kilos at a designated velocity so overall using velocity allows us to make better choices on weight selection weight selection also helps us with technique correction you know at getting the right cues and improving technique and helps us with athlete intent and accountability all those beautiful things so thank you for attending uh any questions throw them in and I I've never seen a a master class that's impeccably timed at that it's it's it's it's it's five o'clock P.M here on the West Coast on the bottom that was incredible um yeah anybody any questions feel free to to Jordan really really interesting then

About the speaker

Dr. Dan Baker
VBT Expert

Dr. Baker's impressive credentials, including his former presidency of the Australian Strength & Conditioning Association and his extensive three-decade experience working with elite sporting organizations worldwide, have solidified his reputation as a true leader in the field.⁠ With a PhD in Sports Science and a deep understanding of testing and training, Dr. Baker expertly combines scientific knowledge with practical expertise to provide a comprehensive learning experience on velocity-based training.