Lecture 14: The force velocity curve and velocity based training Flashcards
Equation for force
Mass x acceleration
Velocity
Change in displacement/change in time
Original force-velocity curve
Inverse relationship
As force output increases, velocity will decrease and vice versa
What proved that the force-velocity curve isnt always true?
When velocity is not matched, more mass does not always mean more force
ex. At given load, force experienced w jump squat was higher than back squat
Load-velocity curve
Replaces force-velocity curve
The greater the load of a movement, the less velocity that movement will have
Example of high load in sport
Rugby scrum
Example of high velocity in sport
Rugby line break
What must training with the load-velocity curve focus on?
Improving all aspects of curve
What will training with the load-velocity curve lead to?
A more efficient and athletic individual
What needs to be established before training with the load-velocity curve?
Technique, prerequisite basic skills
Aspects of load-velocity curve
- Max strength
- Accelerative strength
- Strength-speed
- Speed-strength
- Speed
Load-velocity curve when training only focuses on heavy resistance training
Shifts curve to right
Can move given load at high velocity and can achieve a given velocity with a heavier load
Load-velocity curve when training only focuses on higher speed training
Shifts curve up
Move a given lighter load at higher velocity and achieve a moderate external resistance at a higher velocity
Goal of training w regards to load-velocity curve
Shift entire curve upwards AND to the right
Considerations when training athletes along all aspects of curve
- Training age
- The sport
- The position
- Phase of competitive cycle
Training age effect on load-velocity curve training
How long have they been training
What is training priority
How does training age affect exercise selection
Examples of how position affects training
Wide receiver vs offensive lineman= strength vs speed focus
What type of training should be done in off-season?
Generalized training
Focus on hypertrophy and strength
What type of training should be done in pre-season?
Specific ie. exercises with similar movement patterns to sport
Focus on power
What type of training should be done in in-season?
Maintain and build where possible
Decreased volume, intensity can stay high
Devices for velocity based training
- Linear position transducer (GymAware)
- Lasers (Flex)
- Inertial measurement units (Push band)
- Camera systems (EliteForm)
Why is velocity based training useful?
Immediate feedback (objective)
Encourages competitiveness
Dictator of load
SAID principle
Form of autoregulation
Autoregulation
Adjust load based on a given velocity
Aspects of curve - max strength
Training focus: Powerlifting
Mean velocity= <0.45m/s
Aspects of curve- accelerative strength
Training focus: Sub-maximal effort
Mean velocity= 0.45m/s-0.75m/s
Aspects of curve- strength-speed
Training focus: Dynamic effort (accommodating resistance)
Mean velocity= 0.75m/s-1.0m/s
Aspects of curve- speed-strength
Training focus: Olympic lifts and weighted jumps
Mean velocity= 1.0 m/s-1.5m/s
Aspects of curve - speed
Training focus: Plyometrics, med ball throws, sprints
Mean velocity=1.3m/s-1.8m/s
What is an ideal measure of velocity in olympic lifting?
Peak velocity
Inefficiency of percent based training
Cant be certain you are training the desired variable
ie. A person may be squatting 80% of their 1RM but it feels like 95% that day
Why is percent based training inefficient?
- Takes time to test 1RM
- 1RM can fluctuate daily (up to 18%+/-)
- Experience can affect performance of 1RM (ie. technique and training age)
- High risk of testing and training 1RM
Why is velocity based training more efficient than percent based training?
We can account for stressors in athletes daily life
ie. If they’re moving too slow, reduce weight
If they’re moving too fast, increase weight
What is an important factor for velocity based training?
Intent
How do we train max strength?
Utilizing methods to apply the most amount of external resistance to increase absolute strength
What exercises can be used to train max strength?
Squat, deadlift, bench press (big 3)
Variations of the big three such as trap bar, isometrics, eccentrics
How do we train accelerative strength?
Accelerate against a heavy load as fast as possible
Utilize compensatory acceleration training
What exercises be used to train accelerative strength?
Methods such as 5,3,1 or 5x5
Same exercises as max strength
How do we train strength-speed?
Utilize accommodating resistance (bands or chains) to push against a moderate weight at a high velocity
As you gain a mechanical advantage the weight will increase allowing you to accelerate through lift
How do we train speed-strength?
Full body explosive movements
What exercises are used to train speed-strength?
Olympic lift variations (hang clean)
Only measure second pull
Example of an alternative to olympic lifts
Trap bar jumps
- less technical and safer
Goal of strength-speed training?
Increasing speed and power by increasing rate o f force development through quality, non fatiguing reps
Typical load of strength-speed training?
60-85%
Typical sets and reps of strength-speed training?
8-10 sets
1-3 reps
Typical rest of strength-speed training?
1-2 min
Goal of speed-strength training?
Produce greatest impulse in shortest amount of time possible
Typical load of speed-strength training?
30-60%
Typical sets and reps of speed-strength training?
3-5 sets
1-5 reps
Typical rest of speed-strength training?
2-5 min
How do we train speed?
Produce maximal velocity using minimal to no weight
Assisted movement such as assisted jumps or over-speed sprints
Prioritize triple extension
What exercises are used for training speed?
Variations of jumps, sprints, throws
Practical protocols for velocity based training
- Minimum velocity threshold
- Fixed sets and reps with variable load
- Fixed sets and load with variable reps
- Fixed load and total rep volume with variable sets
- Fixed resistance with variable sets and reps
Minimum velocity threshold
The ranges of minimum velocity for each aspect of the curve to be successful
Fixed sets and reps with variable load protocol
If velocity falls below 0.5m/s for best rep in a set, decrease resistance for next set by 2.5-5%
Fixed sets and load with variable reps protocol
Stop the set when 20% velocity loss occurs
Fixed load and total rep volume with variable sets
Need to accomplish 25 reps in 15 min
But stop each set when 20% velocity loss happens
Fixed resistance with variable sets and reps
Mean velocity goal= 0.55m/s + 20% velocity drop off
Do as many total reps until two consecutive reps drop below designated velocity score
- leads to shorter rest times
What devices are the most valid for measuring velocity based training?
GymAware and flex more valid than push band
Considerations with technology for measuring velocity based training
Set-up
Number of athletes to measure
Validity
Cost
Reliability
Max strength load
90-100% 1RM
Accelerative strength load
80-85% 1RM
Speed load
<30% of 1 RM
