Velocity based training & autoregulation for strength is an objective autoregulation methodology that is simpler than it seems and can improve your training and coaching. Jordan Stanton breaks down this training method and explores why it works, how it's helped him improve as a coach, and how to use it as a coach or athlete.

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We like simplicity our tagline is simple, hard, effective so why add a seemingly complicated piece of equipment and method of autoregulation to your coaching or training?

First, this is not for novices. Novices need to add weight simply and linearly, improve technique, and experience the range of difficulties (the many flavors of heavy but doable).

Often, a lifter will finally achieve something that equates to something close to an RPE 7.5 or 8. This means, the lifter can accomplish two, maybe three more reps, and either give up on a rep or express fear that he won't be able to do another rep.

The reality is, this lifter has likely never experienced this level of intensity. If they have, it's been during a onerep max attempt.

The middle and end of linear progression confront the lifter with hardship, and the lifter must willfully overcome the challenge. Voluntary hardship is not simply a catch phrase.

Second, velocity based autoregulation is not as complicated as it sounds. Intermediate and advanced lifters regularly use, and coaches often prescribe, programs based on percentages of their onerep max.

The average velocity correlates linearly with percentage of one rep max, so what the lifter is doing is still using a program based on his onerep maximum.

Third, velocity based training (VBT) is objective without requiring the lifter to complete a maximum effort set (either an AMRAP or 1RM).

Autoregulation adjust the prescribed workout based on the athlete's daily fluctuation and performance. This idea and approach comes from the reality that your athlete is not the same athlete every day, that his theoretical onerep max changes, and that this varies and matters more and he advances as an athlete.

Subjective autoregulation methodologies exist and include rate of perceived exertion (RPE), reps in reserve (RIR), and percentage based training (where the one rep maximum is guessed, albeit in an educated way).

Conducting a daily maximum, as many reps as possible, or velocity based training are objective autoregulation approaches.

The first two approaches, however, require physically and mentally exhausting sets to accurately identify the lifter's one rep maximum that day.

Either the lifter must attempt a 1RM or the lifter has to do as many reps as possible. Only after these grueling sets does the lifter execute his prescribed work sets.

Velocity based autoregulation avoids the need for these maximum effort sets.

Velocity based training allows a lifter to accurately identify his 1RM for that day at submaximal (i.e. warm up) sets. How? Let's explore a bit.

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Learn more:
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