Introductory Guide to Velocity Based Training

Introduction to Velocity Based Training (VBT)

The purpose of this guide is to introduce the reader to the concept of velocity based training. VBTL stands for velocity based training and it’s a type of strength training program which involves increasing your speed or power through various exercises.

There are many benefits associated with using VBTL, but one benefit that most people don’t realize is how much better they perform when performing these types of workouts compared to other forms of strength training programs.

There are several reasons why VBTL works so well:

It teaches you how to improve your performance without having to lift weights. You’ll get stronger while doing less work than if you were lifting heavy weight.

The body adapts to the stressors of these workouts and increases its ability to produce force under different conditions. It allows you to train at higher intensities than what would normally be possible due to the fact that your muscles are working harder during these workouts.

What Is Velocity Based Training?

Velocity based training is a form of strength training where you increase your speed or power through various exercises. These workouts are performed at high intensity levels. They’re designed to build muscle mass and strength, but they’re not meant to be used exclusively for that purpose. Instead, they’re intended to be done on a regular basis in order to improve athletic performance and overall health.

How Does VBTL Work?

Velocity based training is a form of high-intensity interval training (HIIT), which means that you do short and intense workouts followed by periods of rest. These types of training programs have been shown to increase the amount of mitochondria in your muscles, which allows you to produce more ATP. This causes your muscles to work harder and recover faster than if you were doing low-intensity workouts such as jogging or distance running.

Why Use VBTL?

Most people who use VBTL don’t do so because they want to become stronger or more muscular. They typically do it in order to improve their athletic ability and prevent injuries from occurring. Some individuals also like to use this training program for the psychological benefits that come with doing high-intensity workouts as it gives them something to look forward to. The best way to find out is to simply start doing the workouts and listen to your own body. If you think you’re training too much then simply back off and take more rest days. Remember, you want to give your body time to recover after each workout so that it can adapt properly to the stress that you’re placing on it.

What Equipment Do I Need?

In order to do these workouts you don’t need any fancy gym memberships or any expensive equipment. In fact, some of the best workouts can be done using nothing but your bodyweight. That being said, here is a list of equipment that can make these workouts easier:

Weighted vest: This is used to increase the amount of weight that you’re lifting. You can pick one of these up for less than $100 at most sporting goods stores.

Kettlebells: These are round, cast-iron weights that come in a range of sizes. 5-10kg is good for beginners.

Resistance Bands: These are elastic bands that come in various thicknesses. Each color corresponds to a certain amount of tension.

What Should I Eat?

When you’re doing these workouts, it’s best to avoid foods that are high in fat and carbohydrate content. This means that you should avoid foods such as:

Pizza

Chicken Wings

Introductory Guide to Velocity Based Training - GymFitWorkout

Nachos

Instead, you want to focus your diet on lean proteins such as chicken and turkey. Fish is also a good option.

When it comes to carbohydrate content, vegetables are your best bet. Brown rice and quinoa are also preferable to white rice.

When Should I Do These Workouts?

It’s best to do these workouts first thing in the morning, after not having eaten for at least three hours and after you’ve had a glass of water.

Why?

Because if you eat a heavy meal before working out, the energy that you burn will primarily be used to digest that food rather than tone your muscles.

What Is The Best Order To Do The Exercises In?

If you’re using free weights, it’s best to start with the larger muscles first such as the butt, chest, and back. Then follow up with the smaller muscle groups such as the arms and shoulders. Save the most energetic exercises for last such as jumping jacks and squats.

What if I’m Unfit?

Don’t worry. Everyone has to start somewhere. Start off by walking for five minutes and then slowly build up from there.

I’m Still Unsure.

If you’re unsure about whether or not you should be doing these workouts, it’s best to talk to your doctor first to make sure that you won’t be putting yourself at risk. Sometimes injuries happen, but with the proper precautions, you can significantly reduce the risk of them happening.

My Final Thoughts

If you need to lose weight and get into shape fast, then these workouts are definitely for you. Between the strict diets and the grueling exercise routines, you’ll be shedding the pounds before you know it.

Sources & references used in this article:

Introductory guide to musculoskeletal ultrasound for the rheumatologist by GAW Bruijn, WAK Schmidt – 2011 – books.google.com

An introductory guide to scientific visualization by R Earnshaw, N Wiseman – 2012 – books.google.com

Lasers in medicine: an introductory guide by GT Absten, SN Joffe – 2013 – books.google.com

Evidence-based training methods: A guide for training professionals by RC Clark – 2019 – books.google.com

Bernard Lonergan: an introductory guide to insight by TJ Tekippe – 2014 – books.google.com

Advanced web-based training strategies: Unlocking instructionally sound online learning by M Driscoll, S Carliner – 2005 – books.google.com

Factors related to average concentric velocity of four barbell exercises at various loads by CA Fahs, JC Blumkaitis… – The Journal of Strength & …, 2019 – cdn.journals.lww.com

International Sports Law: An Introductory Guide by IS Blackshaw – 2017 – Springer

An introductory guide to vibraphone: Four idiomatic practices and a survey of pedagogical material and solo literature by BS Cheesman – 2012 – aquila.usm.edu