Force and Power -Maximizing Performance with Velocity-Based Training

Force and Power -Maximizing Performance with Velocity-Based Training

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Force and Power – Maximizing Performance with Velocity-Based Training -[Webrip -1 pdf, 16 mp4,1 pptx,2 docx,2 xls, 1 txt]

Product 1:Practical Application of Velocity-Based Training SeminarVelocity-based training is a great way to get your athletes better results in less time. But where do you even begin?Save yourself a year of frustration and learn from our mistakes.

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Never worry about overtraining again with the system that will “completely revolutionize programming for strength and power”If you’re worried about squatting your athletes hard twice a week, see part 8 (overtraining is no longer a concern).

If you’ve ever worked with a client for months and gotten NOWHERE, you might have an athlete like the one at the end of part 3.

If you’re using percentage of 1RM or RPE loading methods, you should watch part 1 for a rude surprise.

If you have athletes who are getting stronger in the gym, but not any better on the field/court/rink, they may just be training the wrong thing. Find their limiting factor in part 4.

If you have athletes who try hard, but still move like they’re stuck in molasses, you should watch part 3. Different athletes excel at different things. Not everyone is created equal and, therefore, not everyone responds the same to the same program.

If you’ve never been sure about how to use accommodating resistance training methods (bands and chains), see part 7 for exactly how to use them and grab our training blocks from part 6 to make sure you’re using the right method for each athlete.

If you want to make a cheap DIY Vertimax, see part 7.

If you want an Excel spreadsheet that auto-magically tells you what kind of athlete is in front of you, see part 6. To know what their limiting factor is, you need to understand who they are.

If you want to create the springiest athletes in town, see how to maximize the stretch-shortening cycle in part 4.

If you want 3 blocks of training with the exact set, rep, tempo, rest period, and velocity range prescriptions we use, see part 6. Use this with your own athletes immediately.

If you want to see exactly how to test an athlete’s force production (the force-velocity profile), see part 2.

If you want to see exactly how two different athletes (a football player and a powerlifter) respond to increasing load and fatigue, see part 2. BONUS: you even get to watch them rep out a heavy weight (only one of them was good at this).If you want a look at what it’s like to use a GymAware, see part 2.

If you sometimes find it difficult to sell parents on your training (or if you’re just tired of doing it), check out part 1 and download our athlete Report Card.

If you find it takes a lot of mental energy to motivate athletes, see part 1 for a solution.

If you’re tired of modifying programs every time an athlete comes in to train on a poor diet and minimal sleep, watch part 1 and never worry about that again.

If you need a way to test your athletes without any fancy technology, see part 6 (it really is possible).

If you want to see how an athlete who squats 150lbs LESS than another athlete is actually MORE POWERFUL, see part 3 for an explanation of this “paradox”.

Back in May, professionals from around the globe joined us as we walked through our new Force and Power system, showing you how we have been implementing velocity-based training at IFAST to maximize gains for our clients, and do so in less time. VBT has truly saved us and our clients on more than one occasion.

There are a lot of decisions that we have to make for our athletes. When do they need aerobic conditioning? How much strength is enough? Who should focus on speed? Endless questions mean we get stuck worrying about our athletes and our coaching decisions… Is this the type of training they need right now? Am I helping them to the best of my ability? How are they responding to this program?We’ve caught ourselves time and time again asking, “What should we be chasing?” Honestly, we thought we knew the answer to that question. But once we looked deep into the crystal ball of reality — we found out how delusional we’ve been living.

One of the most embarrassing realizations of this whole process was evaluating a girl we had trained for 6 months… only to find out that we’ve been giving her exactly what she DIDN’T need.

(You can hear her story at the end of part 3.)Here are some of the misconceptions we had about training:

Myth #1: Loading by percentage of 1

RM and rating of perceived exertion always worksWe had no idea how inconsistent %-based and RPE-based loading was. Do you know how much an athlete’s readiness can fluctuate in just one day? This could lead to mis-loading your athlete by 50lbs (OR MORE)!

Myth #2: “I’m alreadydoing everything I can do”

It’s easy to blame factors out of our control because it makes us feel better about our coaching. You’ve got kids who are practicing all the time, parents who won’t let their kids rest and play, and coaches who are programming all the wrong things. “If they would just get out of my way, THEN this program would work.” Sometimes this is an issue, that is for sure. BUT SOMETIMES THEY’RE ON THE WRONG PROGRAM. This was a tough pill to swallow… until we saw the data.

Myth #3: Technology overcomplicates things

In our day and age, we have a tendency to over-monitor our lives. Did I get my steps in? Have I progressed my lifts 5% this month? Did I take enough rest on that last set? The solution, however, is not to do away with ALL technology, but to be more selective in what you monitor. There are a few specific measurements we recommend for gathering good training data (and pretty much automating the entire process). And the nicest thing about it all? Kids these days can pick up how to use it even quicker than we can, so a coaching hour doesn’t become a mad house.

Myth #4: It’s obvious what each athlete needs to work on

Coaches have this intuition about their athletes. The best coach’s intuition is usually correct. Once we started measuring each of our athletes, most of the test results lined up with what we expected… except a couple. And you know what? The technology was right; we were wrong. Gathering good data eliminates your own bias so that you can better serve your clientele.

Myth #5: I can’t use VBT if I don’t have a Gym

Aware, Tendo, or Push bandWe started this project with the intent of learning how to optimally use a new GymAware unit we had just purchased (it’s — by far — the highest quality velocity measurement tool out there). As we dove into the science and the research, we realized that this VBT stuff is rooted in physics and physiology. It all makes intuitive sense, the technology just makes our measurements a little more accurate. In fact, YOU’RE PROBABLY ALREADY USING VBT… you just don’t know it.

Myth #6: Using accommodating resistance is mostly just guesswork

After looking at training through a velocity-based lens, the utility of band and chains in training became obvious. You can use these implements to change the type of lift you’re performing to more closely resemble a sport movement (for more on this law of specificity, see the physics talk in part 3 on ballistic vs non-ballistic movements). We’ve found that there is such a thing as TOO LITTLE band tension or chain weight when working with accommodating resistance. For our specific recommendations, check out part 6 on programming and part 7 on training methods.

Myth #7: VBT doesn’t fit into my current coaching methodology

Like we said above, VBT is just a new way to measure things. The underlying principles are rooted in physics and physiology. If you understand these principles, then you can make your own creative programming decisions for each specific athlete. You’ll understand why two athletes respond differently to the same program. You’ll know what an athlete needs based on how they present. In short: you’ll be able to help more people.

Myth #8: Slow athletes will never jump higher or run faster

We all have our genetic ceiling, but everyone can improve. We’ve found that when you keep working on max strength for an athlete who is already strong, they won’t make changes that help them in their sport. Often times, it’s a football coach who likes powerlifting because it’s worked for them and many of their students in the past. The issue is that it doesn’t work for everyone. These “slow” athletes need to focus on force, not strength.

Myth #9: VBT is only for professional athletes

We use VBT with EVERYONE who comes in. It tells us what type of athlete we’re working with (if they’re more like a Gorilla or more like a Kangaroo, for those of you who’ve watched part 6). And therefore, it tells us about their physics and physiology. Coaching decisions are easy with this information. Advanced training methods for well-trained, experienced athletes is just the icing on the cake.

Myth #10: You can’t squat hard twice a week

VBT automatically accounts for daily fluctuation in training readiness. You feel like CRAP today? Well, you’re still lifting at the same velocity, but you’ll need less weight to reach that velocity.

Myth #11: Athletes just need to get stronger

General strength training works for many athletes. There are, however, many other components of sport: conditioning, time, and tactics, for example. Getting strong athletes stronger is usually a waste of time; you need to find each athlete’s limiting factor. Most sports have a time constraint. Powerlifting does not. Putting 100lbs on your max squat doesn’t mean anything if you can’t access that force in the time you have during a game!

VBT seminar attendeesThe great crew from our seminar in May 2017

Our #1 goal at this seminar was to make sure everyone left with information to use on Monday. The live course attendees brought in so many great questions. We even had a special guest of honor: Evan Lawton, Director of Kinetic Performance, the company that has brought the Gym

Aware to the strength and conditioning world.

Here’s a rough outline of what we covered:

01 – Introduction to Velocity Based Training

02 – Assessing an Athlete, Part 103 – Physics Behind Performance

04 – Physiology Behind Performance

05 – Assessing an Athlete, Part 2

06 – Programming for Gorillas and Kangaroos

07 – Demonstration of Training Methods

08 – Case Studies

Download the slides.

Download the testing protocol handout.

Download the literature from GymAware.Why you should you use velocity based training (VBT).

How you are (probably) ALREADY using VBT.How much your athlete’s 1 rep maximum (1RM) can swing in a single day. (HINT: it’s a lot.)The difficulties of using rating of perceived exertion (RPE) to determine loading.

How VBT is superior to 1RM and RPE loading methods.

How you use VBT to determine how much weight you should put on the bar.

How you can use Minimum Velocity Threshold to choose better loads for your athletes.

Why you should use mean velocity in VBT.

What are the special strength zones? How should you use them in VBT? How do they relate to an athlete’s 1RM?

How the special strength zones are different for the squat and the bench press.

How VBT saves you time by accounting for training readiness fluctuations and fatigue. You don’t have to change a program every time an athlete comes in without sleep and proper nutrition.

How VBT gets you more clients by creating athlete and parent buy-in.

How VBT motivates athletes without you having to amp them up, saving your energy and focus for when it’s needed.

We want to make this as simple for you as we can, so if you BUY NOW, you will be able to…download each and every section of our filmed presentationdownload the presentation slidesdownload our Excel sheet that automatically tells you your athlete’s Athletic Performance Index (API) so you know what kind of velocities they should be training atdownload the literature from GymAware (you can do that now!)download the testing protocol handout to use when assessing your athletesdownload the report card we use to sell parents on our trainingand more….Website:https://completesportperformance.com/shop/vbt-seminar/Product 2:Force and Power: Maximizing Performance with Velocity-Based TrainingSteal our system!

Force and Power takes the vague term “Velocity-Based Training” and simplifies it into something you can use. Start classifying your athletes today and train each individual with their optimal loading parameters.

Description

Velocity-Based Training (VBT) is a hot topic in the strength and conditioning industry. Over the last few years, there’s been a surge of VBT research and various ways to implement it, but nothing concrete enough to satisfy us.

So we started experimenting.

The Two QuestionsAs we dove into this project, we were looking for ways to optimize force production in our athletes.

Why?

You see, as we were working through our system, we had an epiphany…Strength does not move us. Force does.

Faster athletes produce more force in less time.

After months of research, the two main questions that stuck around were:How much force can I produce?

And how quickly can I produce it?

You see, most athletics are dependent on time. A powerlifter has infinite time to complete a lift, sure, but if a lineman reacts too slowly, he’s getting trampled. Football coaches everywhere have stories about a strong kid on the line who is constantly getting beat. What can you do to help this kid?Answer: pay attention to the velocity at which he moves.

The problem, though, is that this opposes decades of traditional strength and conditioning.

They just need to get stronger!

Put more weight on the bar!

We’re not building sissies here!

Does any of that sound familiar?

Coaches all over the world focus on strength — and it works for some athletes — but what about those who don’t benefit from getting stronger?

Strength is Overrated

That’s right, strength is overrated.

Remember: the goal of training is not to get stronger. Performance is the goal of training.

We need a new model to train athletes. One which accepts that making an athlete “stronger” is sometimes the wrong choice.

This model has never existed… until now.

So what do I do?We love actionable steps, but when we initially bought some velocity-tracking technology, we didn’t have much to go on.So we dove into the research.Side note: Have you ever clicked on an interesting YouTube video — maybe a short lecture, maybe a stand up comedy routine — and then find yourself in parts of the internet you wish you could forget?

We had six months like that, but with scholarly research articles.