Training at Different Velocity Zones: Does It Really Matter?

Abstract

Purpose: "If we could measure the velocity of movements daily and obtain immediate feedback, this would possibly be the best marker to determine whether the loading intensity is appropriate." With this visionary statement made approximately 35 years ago, Juan José González-Badillo laid the foundation for what is now recognized as "velocity-based training" (VBT). VBT is based on the strong correlation between relative load and movement velocity (ie, the "load-velocity relationship"). The load-velocity relationship-the core concept behind VBT-demonstrates, through its high degree of shared variance (R2 ≥ 95%), that it is impossible to manipulate one variable without directly impacting the other (eg, moving heavier relative loads at higher velocities). Nevertheless, a controversial point in the literature challenges this fundamental principle, introducing the subjective theory of "velocity-training zones." The purpose of this commentary is to address this issue by reaffirming the elementary principle of VBT: Due to mechanical constraints, establishing distinct velocity zones is unfeasible and unrealistic.

Conclusion: The primary objective of any resistance-training program is to increase force application against a given absolute load. Consistent with the near-perfect load-velocity relationship, this positive effect will undoubtedly enhance force production at both portions of the force-velocity spectrum (light-load/high-velocity and heavy-load/low-velocity portions). The rationale and logic supporting this argument are extensively detailed and discussed throughout this article.