Introduction
For years, strength training has been dominated by percentage-based training (PBT). However, PBT often ignores the daily fluctuations in an athlete's physiological state. Velocity-Based Training (VBT) offers a solution by monitoring movement speed in real-time. A key component of VBT is the "velocity loss" (VL) threshold—a metric used to determine when to end a set based on how much speed drops from the first repetition.
While much of the VBT research has focused on male populations, female athletes possess distinct physiological characteristics, such as higher fatigue resistance and a greater proportion of type I muscle fibers. A recent pilot study published in PLOS One investigated how 10% and 20% VL thresholds impact performance in collegiate female basketball players.
The Study
This 8-week intervention involved 15 female basketball players who performed back squats twice weekly. The researchers compared two groups:
- VL10% Group: Sets were terminated when velocity dropped by 10%.
- VL20% Group: Sets were terminated when velocity dropped by 20%.
Both groups trained at a target velocity of 0.7 m/s (~70% 1RM). The researchers measured 1RM strength, squat jump (SJ), countermovement jump (CMJ), and 20-m sprint times.
Key Findings
It is important to note that this was a pilot study with a small sample size, and the results should be viewed as exploratory rather than definitive.
- Training Volume: The VL10% group performed roughly half the total repetitions compared to the VL20% group, yet achieved similar strength gains.
- Strength: Both groups saw significant improvements in 1RM, with no statistically significant difference between the two thresholds.
- Jump and Sprint: The VL10% group showed improvements in squat jump and sprint performance, whereas the VL20% group did not show the same clear trends in these explosive tasks.
Practical Takeaways
- Efficiency: Training with a lower VL threshold (10%) allowed athletes to achieve comparable strength gains while performing significantly less volume. This may be beneficial for managing fatigue during a busy competitive season.
- Specificity: The data suggests that lower VL thresholds might better preserve the high-velocity neuromuscular adaptations required for sprinting and jumping.
- Individualization: While both groups improved, the potential for lower VL to favor explosive performance in women warrants further investigation.
Conclusion
This study provides foundational data suggesting that female athletes can achieve significant strength gains without training to high levels of fatigue. By utilizing VBT, coaches can better manage the training stimulus, potentially favoring lower velocity loss thresholds to maintain explosive power during the season.
Note: This article is based on the study "Effect of different velocity loss thresholds during a resistance training program on jump and sprint performances in trained female athletes".