Peak Velocity Training Methods: Insights and Contrasting Perspectives
Peak velocity training, a method focused on maximising the speed of movement during strength exercises, has gained prominence, particularly in sprinting and explosive sports. Pioneered by figures like Randy Huntington and Ralf Ohman, this approach emphasises the importance of achieving maximum speed and intent during strength training sessions to enhance athletic performance.
Huntington, former coach of elite sprinter Su Bingtian, has demonstrated the effectiveness of peak velocity training to improve speed and power. His methods center on building neuromuscular coordination and optimising fast-twitch muscle fiber recruitment by targeting movements at their highest velocity.
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What is peak velocity?
'The maximum velocity achieved instantly during the complete concentric phase'. Typically appropriate for ballistic, explosive, or weightlifting movements such as jump squats, snatches, power cleans, or bench press throws. Peak velocity is directly correlated with the take-off/release velocity in jumping and throwing.
Technology
Recent technological progress has greatly simplified the process of measuring real-time velocity. The majority of devices now come equipped with advanced interfaces, user-friendly online platforms, and easily installable hardware, consolidating various programming, testing, and monitoring requirements into a single, convenient solution. However, this can come with high costs that lower access to all. Here area few companies that offer solutions for VBT.
Gymaware
Output Sports
MyLift
We do use this type of training within our overall X Vault philosophy. We don't have access to the tracking technology, so have based our training on 'intent' within lifts. An example of one of our primary velocity based sessions, highlights a Tri-Set of fairly low sets, reps with vey high explosive intent and increasing speed of movement. The aim is to complete training exercises that replicate the contact time of sprinting and jumping during the vault itself.
Lift | Sets | Reps | Tempo | Recovery |
Box Squat | 4 | 3 | 101 | 3min |
Seated Box Jump | 4 | 3 | 101 | 3mins |
Bar Pogos | 4 | 8 | 101 | 3mins |
Videos
Is Velocity Based Training the key?
Frans Bosch advocates a holistic view, emphasising the complexity of motor learning and the need for variability in training to improve overall movement efficiency. He suggests that training should include the intricate, task-specific coordination athletes need in real-world scenarios. While peak velocity training has proven benefits in speed development, perhaps its application should be balanced with broader movement strategies to ensure optimal, sport-specific performance.
Different viewpoints are always worth considering, Personally, I do not think that one training method is a panacea. Athletes and coaches should review multiple philosophies and find something that works for them. Athletes are multifaceted but unique and there are so many ways one can achieve the desired result, my personal opinion is to find balance whilst keeping an open mind.
To learn more on how this fits into our overall training philosophy, have a look at the Strength & Conditioning section.
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