Getting Started with Velocity-Based Training: A Coach’s & Athlete’s Guide
If you’ve ever found yourself mid-rep wondering, “Am I moving this fast enough?” — you’re already on the path to understanding velocity-based training, or VBT.
At Pivot Sports Performance, our coaches use this method to help athletes train with purpose — not just more weight or more reps, but more insight.
💡 What Is Velocity-Based Training?
Velocity-based training, or VBT, involves using tools — like bar-speed trackers or mobile apps — to measure how quickly you move a weight.
Instead of relying on guesswork to figure out if your set is heavy enough or if you’re just coasting through, you use speed as your guide.
If the bar starts slowing down too much, it’s a sign your body’s hitting fatigue. On the flip side, faster movement often means you're fresh and ready to push further.
Think of it like a dashboard that updates in real time — every rep tells a story.
🏋️♂️ Why VBT Works for So Many Athletes
Whether you're into footy, basketball, netball, or just lifting to stay fit, velocity-based training can shift the way you approach strength.
Train for Speed, Not Just Load
It’s not always about lifting heavier. Often, moving a moderate weight faster is more effective — especially for sports that demand explosive movement.
Session-by-Session Personalisation
Your body isn’t a robot. Some days you're on fire, others... not so much. VBT adjusts to how you're performing today, not how you felt last week.
Smarter Recovery, Fewer Injuries
When coaches can see the signs of fatigue early — through slower reps — they can dial things back before you overreach or risk injury.
Track What Actually Matters
Progress isn’t just about heavier weights. Seeing your bar speed improve? That’s real feedback — and pretty motivating, too.
⚙️ How We Use VBT at Pivot
Our coaches blend VBT with solid strength and conditioning fundamentals.
We use tech that measures bar speed, jump height, and movement quality — offering live feedback so you’re not just working hard, you’re working smart.
This helps us:
✅ Build stronger, faster, more resilient athletes
✅ Personalise training and recovery
✅ Keep workouts fresh, competitive, and goal-driven
🚀 Thinking About Trying VBT?
If you're new to lifting or just starting out:
Focus on clean technique first. VBT only works if your form is solid.
Begin with the basics — squats, presses, pulls.
Talk to a qualified coach who can walk you through the numbers and what they mean.
If you're more experienced:
Use VBT to sharpen your power or dial in during off-season phases.
Challenge yourself to move the same weight faster week to week — it’s more fun than it sounds.
🏆 Final Thought
Velocity-based training takes the guesswork out of strength work. It’s not about doing more — it’s about doing what matters better.
If you're curious how it feels in action, come in for a VBT trial session at Pivot. We'll walk you through the data, show you what your numbers mean, and help turn your speed into strength.
👉 Ready to give it a go? Book your session at Pivot Sports Performance.
