Kenny Croxdale
Level 7 Valued Member
Velocity Based Training
Compensatory"Story Acceleration Training
This phrase and method of training was coined and developed by Dr Fred Hatfield back in the 1980's.
Side Note: A couple of StrongFirst articles noted that Hatfield was the first to Squat 1,000, which is incorrect.
Dave Wadding ton [Dave Waddington - Wikipedia] was the first; credit to where credit is due.
Hatfield was a World Champion Powerlifter. At one time the lightest man to Squat over 1,000 lbs.
Compensatory Acceleration means with every lift, you push/pull the weight as hard and fast as you can; no matter how heavy the weight is.
Doing so, immediate engages the "Super Fast" Type IIb/x and Fast Type IIa Muscle Fiber. It also is neural training that turn on these muscle fiber.
As one researcher (McBride, I have the research article) noted, the "Intent and effort to move a heavy loads quickly turns on these Fast Twitch Muscle Fiber; maximally training, working and developing them.
The "Intent" in moving any load should be to jump or throw it. Doing so, ensures all of the Fast Twitch Muscle Fiber are innervated and developed.
The issue with lighter loads is that up to 80% of the movement is devoted to putting on the brake and slowing the bar speed down, as in the Bench Press.
That because if you drove the weight all the way up with with a light load, you'd get a whiplash effect at lockout.
This can be overridden in one of two ways...
1) Going Ballistic: Throwing the bar up into the air with a light Bench Press. I've done this for years with free a free weight Bench Press.
What really works well is Smith Machine Bench Press Throws, It is much safer.
2) Accommodating Resistance: Attaching Chain and/or Band to the Bench Press. This ensures that you are able to explode through the complete range of the movement rather than putting on the brakes.
Velocity (Power) Training
Compensatory Acceleration Training with light to moderate loads essentially is Velocity Training.
However, Compensatory Acceleration should be implemented with heavy load, as well.
Dr Jonathan Oliver research on Explosive Cluster Set Training with moderate loads with a well written program maintains or increase strength as well as increasing muscle mass.
Traditional Bodybuilding Hypertrophy Training
This traditional method is still more effective with Cluster Set Hypertrophy coming in a close second.
The issue with the Traditional Bodybuilding Hypertrophy Training Protocol is that muscle mass is increased a the expense of Speed, Power and Strength; all three drop like a rock.
The article below goes into...
Velocity Based Training for Maximal Strength
Velocity Based Training for Maximal Strength - Strength of Science
The Nuts and Bolts of Velocity Based Training
Velocity Based Training Methods in Maximal Strength Training
Despite rarely lifting at maximum load intensity, lower limb strength increased by 17.5% over the course of the pre-season and improved by 7.4% from end of pre-season strength levels one year previously. Upper limb strength increased by 7% over the pre-season and improved by 4.7% ..
So a player with a shallow line and therefore poor movement speed at sub-maximal loads, had training directed towards more dynamic, speed-strength methods (in this case a light bench press with bands for maximal power output). Conversely, a steep slope in the load-velocity profile, who was explosive with lower relative intensities, was directed to some very heavy, absolute strength development (in the form of a heavy, concentric only bench press from pins).
... VBT...using cut-off velocities is sensitive to fluctuations in the strength.
...stopped when velocity dropped by 20%.
...speed of lifting which highlights the importance of movement velocity in determining the neuromuscular response to training. ...The greater activation of the neuromuscular system as a result, is undoubtedly one of the key reasons behind the effectiveness of VBT. In environments where the use of velocity measuring devices is not feasible, similar improvements could be garnered by emphasising maximal speed of movement along with the appropriate selection of load with respect to level of effort.
Concluding thoughts.
VBT is more suited to experienced lifters with traditional methods more appropriate for novice athletes as a means to become familiar with technique and to improve the muscle tendon adaptation to a specific exercise. ... The use of VBT methods ultimately minimises the fatigue effect of the strength training stimulus, while maximising the performance aspect, ...
Compensatory"Story Acceleration Training
This phrase and method of training was coined and developed by Dr Fred Hatfield back in the 1980's.
Side Note: A couple of StrongFirst articles noted that Hatfield was the first to Squat 1,000, which is incorrect.
Dave Wadding ton [Dave Waddington - Wikipedia] was the first; credit to where credit is due.
Hatfield was a World Champion Powerlifter. At one time the lightest man to Squat over 1,000 lbs.
Compensatory Acceleration means with every lift, you push/pull the weight as hard and fast as you can; no matter how heavy the weight is.
Doing so, immediate engages the "Super Fast" Type IIb/x and Fast Type IIa Muscle Fiber. It also is neural training that turn on these muscle fiber.
As one researcher (McBride, I have the research article) noted, the "Intent and effort to move a heavy loads quickly turns on these Fast Twitch Muscle Fiber; maximally training, working and developing them.
The "Intent" in moving any load should be to jump or throw it. Doing so, ensures all of the Fast Twitch Muscle Fiber are innervated and developed.
The issue with lighter loads is that up to 80% of the movement is devoted to putting on the brake and slowing the bar speed down, as in the Bench Press.
That because if you drove the weight all the way up with with a light load, you'd get a whiplash effect at lockout.
This can be overridden in one of two ways...
1) Going Ballistic: Throwing the bar up into the air with a light Bench Press. I've done this for years with free a free weight Bench Press.
What really works well is Smith Machine Bench Press Throws, It is much safer.
2) Accommodating Resistance: Attaching Chain and/or Band to the Bench Press. This ensures that you are able to explode through the complete range of the movement rather than putting on the brakes.
Velocity (Power) Training
Compensatory Acceleration Training with light to moderate loads essentially is Velocity Training.
However, Compensatory Acceleration should be implemented with heavy load, as well.
Dr Jonathan Oliver research on Explosive Cluster Set Training with moderate loads with a well written program maintains or increase strength as well as increasing muscle mass.
Traditional Bodybuilding Hypertrophy Training
This traditional method is still more effective with Cluster Set Hypertrophy coming in a close second.
The issue with the Traditional Bodybuilding Hypertrophy Training Protocol is that muscle mass is increased a the expense of Speed, Power and Strength; all three drop like a rock.
The article below goes into...
Velocity Based Training for Maximal Strength
Velocity Based Training for Maximal Strength - Strength of Science
The Nuts and Bolts of Velocity Based Training
- The Load-Velocity Relationship
- The Minimum Velocity Threshold
Velocity Based Training Methods in Maximal Strength Training
- Gauging effort and managing progressive overload
Despite rarely lifting at maximum load intensity, lower limb strength increased by 17.5% over the course of the pre-season and improved by 7.4% from end of pre-season strength levels one year previously. Upper limb strength increased by 7% over the pre-season and improved by 4.7% ..
- Estimating 1RM from sub-maximal loads
- Profiling strength qualities
So a player with a shallow line and therefore poor movement speed at sub-maximal loads, had training directed towards more dynamic, speed-strength methods (in this case a light bench press with bands for maximal power output). Conversely, a steep slope in the load-velocity profile, who was explosive with lower relative intensities, was directed to some very heavy, absolute strength development (in the form of a heavy, concentric only bench press from pins).
... VBT...using cut-off velocities is sensitive to fluctuations in the strength.
...stopped when velocity dropped by 20%.
...speed of lifting which highlights the importance of movement velocity in determining the neuromuscular response to training. ...The greater activation of the neuromuscular system as a result, is undoubtedly one of the key reasons behind the effectiveness of VBT. In environments where the use of velocity measuring devices is not feasible, similar improvements could be garnered by emphasising maximal speed of movement along with the appropriate selection of load with respect to level of effort.
- Monitoring changes in strength characteristics
Concluding thoughts.
VBT is more suited to experienced lifters with traditional methods more appropriate for novice athletes as a means to become familiar with technique and to improve the muscle tendon adaptation to a specific exercise. ... The use of VBT methods ultimately minimises the fatigue effect of the strength training stimulus, while maximising the performance aspect, ...
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