How Velocity-Based Training Can Save Your Weightlifting Career
There’s a moment in every athlete’s journey when the bar stops cooperating. You’re training hard, hitting percentages, eating your chicken and rice—and yet, nothing’s moving like it should. Worse? You’re running yourself into the ground trying to figure out why.
This could be you, Or maybe not yet. At some point in your weightlifting career your progress will stall: doubling down on discipline, ignoring the fatigue, and telling yourself to “push harder.” Classic ego-based logic
That’s where velocity-based training (VBT) changes the game.
At Austin Barbell, VBT has become one of the most valuable tools for preserving intent, regulating load, and getting lifters out of the trap of “chasing numbers”. It doesn’t replace hard work—it sharpens it and further refines your goals.
What Is Velocity-Based Training?
VBT is exactly what it sounds like—tracking the speed of the barbell to guide your training decisions. Instead of just chasing percentages and training load, you measure how fast the bar is moving and adjust in real-time. This is referred to as auto-regulation. This is important because research has shown that there can be as much as an 18% differential in an athletes ability based on their recovery status and overall readiness.
We use tools like the OVR Velocity to measure concentric velocity on lifts—primarily squats and pulls. It gives us objective numbers on how fast a load is moving (measured in m/s), and from there, we can make informed decisions on whether to push, hold, or pivot.
Step One: Initial Testing, Creating a Baseline
Athlete’s at Austin Barbell that use VBT all start the same way—with a load-velocity profile test. We build a full curve of how fast the athlete moves various loads, from light to near-max. We run two different test batteries that are based on the same VBT protocol. We have a comprehensive test that steps through 30% - 90% in 10% increments. The issue with this test is that it’s utterly exhausting, and does heavily tax the athlete. It’s not quite the Hawthorne effect but there is some level data interoperation that needs to be considered during analysis. We monitor for an intra-set velocity loss before they reach 90%. Monitoring for a velocity loss threshold of < 20%, which is optimal for strength development, as this allows for higher quality repetitions and better recovery of the athlete. An example of this is if an athlete moves at 1.0 m/s on the first repetition and 0.8 m/s on the last repetition, the velocity loss would be 20%.
With that said, we generally favor an abbreviated test, focussing on specific strength qualities with limited repetitions in the median intensity ranges.
This does two things:
It shows us your true strength-speed profile. Are you powerful? Are you slow but strong? Fast but no strength? The profile tells the truth.
It gives us velocity targets for every training zone. Instead of just saying “work at 80%,” we now say, “move this bar at 0.65–0.75 m/s.”
That means every set has intent. Every lift has a goal beyond just performing the repetition. This helps build athlete autonomy, and their weightlifting IQ. It also allows for the athlete to make independent training decisions that are backed by data.
Coach sets the velocity targets and thresholds, the athlete makes the training decisions. It’s a win, win…
Why VBT Works: The Auto-Regulation Factor
VBT auto-regulates training in real-time. This is not only a game changer for most athletes but it’s a bit of a paradigm shift within their training.
Here’s the scenario let’s assume you’re supposed to squat 85% for doubles. But you’re under-recovered from the previous training day. You are working more at the office, didn’t sleep, or your CNS is just cooked. The weight feels off—but you still load the bar and try to train through the agony.
With VBT? Speed becomes an objective measurement of effort. If you’re moving that 85% at a snail’s pace—say, 0.3 m/s—you know you’re not in the right place to train that heavy on this particular day. Based on the coaching parameters the coach had defined, perhaps a <20% velocity loss, you back down the intensity down to something more manageable that moves at a speed that is within the desired range.
Less Stress, More Progress
VBT gives you permission to train as an informed athlete, not just hard. It removed the guilt of adjusting a session. It adds purpose to every warm-up set. And maybe most importantly—it keeps you out of the mental trap of chasing big numbers when your body isn't ready.
Here’s what I’ve seen, in the out athletes that are leveraging VBT:
Fewer unnecessary max-out days
Better technical consistency (because athletes stop rushing to hit arbitrary numbers)
Faster recovery between sessions, with less “Osteo-Overload” on high impact joints like knees.
Better confidence when it is time to go heavy
Visualization of speed, athletes start to think in milliseconds versus load.
Intent drives adaptation. VBT fuels intent.
The Takeaway
You don’t need to be a data nerd to benefit from velocity-based training. It helps, but if you can drive a car at the speed limit, VBT can be added to your training. You just need to be willing to train like a professional athlete—measured, precise, and aware.
At Austin Barbell, we don’t guess. We are continually testing the processes, VBT is just one tool that makes that possible.
If you’re tired of guessing how hard to go—or you’re stuck grinding through lifts that aren’t going anywhere—maybe it’s time you looked at the speed, not just the load.
Want to See How Fast You Are?
We’re now offering velocity profiling for in-person and remote athletes using the OVR Velocity tracker. If you're interested in building your force-velocity profile and training with actual numbers—not just gut feeling— click here to reach out.