Most athletes who buy a velocity device immediately run into the same problem:

• Do I use it on every lift?
• Do I only use it on strength work?
• Do I use it during speed work?
• Should it replace percentages entirely?

If you have asked yourself one of those questions, drop us a comment. Your feedback helps shape what we write about next.

All of those questions point to the same issue: where does Velocity Based Training (VBT) actually belong in a training schedule?

In practice, velocity shows up at three levels:

• Inside a workout
• Across the training week
• During phases of the year when fatigue and readiness fluctuate

1. Use Velocity on the Primary Lift

The simplest way to implement velocity tracking is to use it only on the primary lift of the session. The main barbell movement already carries most of the training stimulus, so it is also the lift that provides the most useful velocity information.

Example session structure:

• Primary lift: Squat with velocity tracking
• Accessory 1: Romanian deadlift
• Accessory 2: Lunges
• Accessory 3: Core work

2. Use Velocity on Speed and Power Days

Velocity becomes extremely useful during sessions where the goal is bar speed. When training maximal strength, the goal is simple: lift the heaviest load possible for the prescribed repetitions.

Speed work is different. Submaximal loads are used with the intention of moving the bar explosively. If the bar is not moving fast, the intended stimulus is not happening.

• Velocity tells you immediately if the bar is moving fast enough
• It prevents speed work from turning into slow submaximal lifting
• It keeps power sessions honest

3. Use Velocity During High Variability Training Periods

Velocity Based Training becomes even more useful when training stress is unpredictable.

• Military personnel during heavy field training
• Wildland firefighters during fire season
• Athletes competing frequently

In these situations, percentage-based loading often becomes unreliable. Velocity allows the load to adjust based on what the athlete can actually produce that day.

Example: Tactical Athlete Training

Week

• Day 1 – Lower Body Strength (squat tracked with velocity)
• Day 2 – Upper Body Strength (bench press tracked with velocity)
• Day 3 – Power Development (trap bar jumps or Olympic lift variations)
• Day 4 – Upper Body Speed Strength (dynamic effort bench using velocity targets)

In this structure, velocity is used only where it provides meaningful feedback: the primary barbell lift and the speed-focused work.

What’s Next?

We’re doing a series on velocity training – so here’s what you can expect next:

1. What is VBT and why does it matter?
2. How velocity zones correspond to strength, power, and speed
3. How velocity loss regulates fatigue and volume
4. How to build a force velocity profile
5. Which velocity devices are actually worth buying
6. How VBT compares with percentage training, RPE, and RIR