Research Design: Velocity Based Training for Max Strength

By Seung Ho Choi

Overview

Velocity-Based Training (VBT) uses barbell velocity as both a training prescription and an autoregulation tool. It enables coaches and athletes to monitor performance in real-time, allowing them to fine-tune load and volume based on daily readiness. Devices like inertial measurement units (e.g., OVR velocity) track bar speed to estimate training intensity and fatigue.

• Approach A: Rat 6 Strength Progression (Jackson)
• Approach B: Rat 6 Strength Progression using velocity as a regulator (Sam, Emmett)
• Approach C: Strength Progression using percent velocity for intensity (Seung)

Objective

The objective of this study is to evaluate the effects of velocity-based training (VBT) regulation on back squat 1-repetition maximum (1RM) strength gains over a 3-week period in trained individuals. Specifically, the study aims to compare three training approaches: (1) a traditional linear strength program (RAT 6), (2) RAT 6 with velocity-based autoregulation, and (3) a Bulgarian-style training with % velocity to regulate the intensity. By using the OVR bar velocity device to monitor and regulate training intensity, the study seeks to determine whether integrating real-time velocity feedback improves performance outcomes, training efficiency, or individual fatigue management compared to fixed-percentage programs.

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Strength Cycle Selection

• Rat 6: RAT 6 is a proven strength training program that utilizes traditional percentage-based progression, typically prescribing 4 to 8 sets of 3 repetitions. This structured format allows for consistent exposure to heavy loads while managing volume across training sessions. Designed for tactical and performance-focused athletes, the program emphasizes foundational barbell movements and progressive overload to drive maximal strength adaptations over an 8-week cycle.
• RAT 6 using VBT as a regulator: well-suited for velocity-based training due to its fixed set and rep structure—typically 4 to 8 sets of 3 repetitions. This format aligns well with velocity-based protocols, particularly when using a 20% velocity loss (VL) threshold. In this approach, if an athlete fails to maintain bar speed within the acceptable range, the set is terminated, and the load is adjusted accordingly for the next set. This ensures that training remains within the intended intensity zone while managing fatigue in real time.
• Bulgarian strength system is a program that I have been admiring to follow but did not have the balls to implement it myself. By using velocity, I will have a way to regulate fatigue in real-time.

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Daily Readiness Assessment

The Velocity-Based Readiness Assessment, used by systems like GymAware’s VBT workflow, involves performing single reps at 70–85% 1RM and comparing the velocity to the athlete’s baseline.

• If the rep is ~5% slower → Reduce intensity by 2.5–5%, but continue training
• If the rep is ~10% slower or more → Stop main lift, shift to hypertrophy or recovery work

This method was tested in Muñoz de la Cruz et al. (2023), where an “Adjusted Load” group trained with daily velocity checks and outperformed a “Non-Adjusted Load” group in strength gains.

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The Velocity Loss (VL) Threshold

VBT often uses a velocity loss threshold (commonly 20%) to cap the number of reps per set. When bar speed drops beyond this limit, the set is terminated to prevent excessive fatigue.

Example:

• Rep 1 = 0.43 m/s
• 20% VL threshold = 0.344 m/s
• If any subsequent rep drops below 0.344, the set is stopped.

This strategy is supported by Pareja-Blanco et al. (2017), who showed that training with a 20% VL threshold led to greater strength gains and less fatigue compared to 40% VL protocols.

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Participant Profile

Attribute	Description
Sample Size	4 well-conditioned male athletes
Training Background	3 familiar with backsquat strength cycle, 1 familiar with backsquat but never done a strength cycle
Health Status	3 injury-free; 1 had minor lower-back complications

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Study Structure & Intent

A 4-week progressive overload cycle  using the proven RAT 6 strength program. In parallel, one athlete will follow a self-designed strength regimen inspired by the Bulgarian weightlifting system. This custom program will be regulated using the OVR Velocity device, which monitors barbell speed to optimize training intensity and load.

Cycle Duration: 3 weeks, 1 session per week

Date (Tuesday)	Session	Purpose	Assigned Approach
July 7	1RM Backsqaut Assessment -> record velocity at certain intensities	Evaluate the baseline of participants	VBT will be recorded during 80%, 85%, 90%, 95%(only for Seung)
July 14	Week 2	Progression	Rat 6: Jackson Rat 6 using VBT: Sam, Emmett Bulgarian using VBT: Seung
July 21	Week 3	Progression	Rat 6: Jackson Rat 6 using VBT: Sam, Emmett Bulgarian using VBT: Seung
July 28	Reassessment	Performance Test

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Assessment Protocol

Variable	Method
Performance Metric	1RM Backsquat
Environment	MTI gym
Controls	– Ensure 1RM is measured under the same conditions
	– Training Frequency & Duration: all groups train 3x/week for 3 weeks with the same timeline
	– VBT feedback is standardized using the OVR device

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Equipment / Logistics

• OVR Velocity Device
• All individuals should know how to use OVR app to track and give instant feedback upon velocity measures

Conclusion & Next Steps

This 3-week velocity-based training (VBT) pilot explored how different strength programs — traditional RAT 6, RAT 6 with velocity regulation, and a velocity-modified Bulgarian system — affect 1RM back squat performance in trained individuals using the OVR velocity device.

Following the post-test on July 28, the immediate priority is to analyze pre- and post-intervention 1RM data to determine the effectiveness of each training approach. A particular focus will be placed on comparing traditional RAT 6 programming, RAT 6 with velocity-based regulation, and the Bulgarian system with velocity feedback. In addition to raw strength gains, velocity trends gathered via the OVR device will be reviewed to assess changes in bar speed at submaximal loads, rate of fatigue accumulation, and any improvements in movement efficiency.