By Mladen Jovanovic on 09/08/2014
Researched Applications of Velocity Based Strength Training This is a paper written by yours truly and Eamonn Flanagan last year on the topic of VBT (Velocity Based Training). Most of the topics were covered and expanded in the series/experimentations: “How to create individualized exercise profile in strength training?“, but this one is written more as a scientific review paper (which...
By Mladen Jovanovic on 24/06/2014
What’s the point behind using START and STOP velocities to prescribe strength training instead of using percentages and reps (or rep ranges) and even RPE system? Is the complexity worth it? What do we gain?
How to Create Individualized Exercise Profile in Strength Training? Part 4: Velocity/Exertion ProfileBy Mladen Jovanovic on 20/06/2014
In the previous installment we dealt with creation of individualized rep-max profile. In this part we will deal with one concept that I like to call Velocity/Exertion.
I am pretty sure NO ONE has ever written about it before – nor in books, nor in research papers, nor it online blogs and forums (if someone did, please correct me).
By Mladen Jovanovic on 16/06/2014
In the previous installment we dealt with analysis of progressive 1RM test, and we got Load/Velocity profile. One thing that is important from Load/Velocity profile, from velocity-based strength training standpoint is MVT, or minimal velocity threshold, which seems to be pretty similar between athletes and ‘within’ athlete (i.e. over time for a single athlete).
By Mladen Jovanovic on 12/06/2014
I am repeating the data from the previous part before I start with the analysis and visualization. As you can see my 1RM in bench press with ~2-sec pause is 117.5kg and Ivan’s is 140kg.
By Mladen Jovanovic on 08/06/2014
When it comes to traditional strength training prescription (a.k.a percent based approach) one uses his latest 1RMs and prescribe 3 to 4, or longer strength training cycle using percentages and reps (e.g. Week1: 5×5 w/80%, Week2: 5×5 w/82.5%, Week3: 5×5 w/85%).
By Mladen Jovanovic on 24/05/2014
Regardless of your training objectives (increasing strength in specific lifts, increasing strength overall, bulking up, leaning out, rehabilitation, maintenance, etc), key training parameters (intensity, volume, frequency, density) could be varied and progressed on different time scales.
Certain variations and progressions in training parameters are more suited toward different training objectives, but there exist commonalities between them that we will focus…
By Mladen Jovanovic on 17/09/2013
I have updated Percent-based to velocity-based converter to include conversion from velocity-based to percent-based approach using load-velocity profile and %1RM-max reps profile. This is important since it allows coaches to get easier ‘grip’ on velocity-based approach and how it could be used and converted.Here is the screen shot
By Mladen Jovanovic on 03/09/2013
“Nothing Is More Practical Than A Good Theory” – In the following video I am explaining how to use Excel converter to convert percent-based programs to velocity-based programs based on lifters load-velocity profile for a given movement.