@coachglennhansen So, you have a program and you are going along well, and all of a sudden, you are experiencing a lot of frustration as you cannot break through what you think is a plateau in strength.
You are pushing really hard, your are trying to lift more each week and everytime you come to test, you are not getting the rewards you think you deserve.
Does this sound familiar?
So... Watch this video - and then come back to this:
THis is a 205kg bench press by Odell Manuel, Definitely the strongest person I have ever had anything to do with in coaching. We are at the start of a strength cycle and we are working towards increasing his PB's from his last competition.
Velocity does not lie. The velocity of a bar movement tells you a lot of things: We are going to focus on the velocity to start with only:
1. Why velocity? Research over a bunch of years has shown that VBT (Velocity based training) has some really positive implications on managing fatigue or the ability to recover from sessions. So, if Odell can do this session at the average velocity over 4 repetitions - 3 sets at 0.35m/s we know we are training maximal strength. This is good, as this is the goal we have in mind. However, you look at the interset variation between reps.
Athletes are all different. Different in all types of abilities. Some really strong people are just not that great at producing repetitions in sets, they fatigue quickly from a Central Nervous System level. Therefore, as coaches, its our jobs to figure this out and program them differently to someone who literally thrives on volume as their pathway forward to getting stronger (usually female athletes and beginners). So, if we know that we are seeing a consistent 0.36ms velocity for the first 3 reps then a drop to 0.24 say on the last set, we figure that this should be the last rep. Once we are under 0.20, we are approaching maximal effort and maximal intensity in that set, and we know that if we do this all the time, injury risk rises. In this set, Odell drops sharply on the 4th rep and this is fairly consistent across the 3 sets we did this session.
For more information about VBT please contact @vectorhealth
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