Everything is context-specific, including exercise selection for athletes. Planned variation and program changes from general to specific elicit the highest possible adaptations. Bryan Mann demonstrates how the lunge—typically thought of as a general exercise—can become more specific through a set of carefully planned and followed progressions.
Squat depth has been debated for years, and as the research and practice evolves, so does the strategy to better program and plan exercises. Smart choices in when and where to insert exercises, as well as what variations can better improve training outcomes, are a primary goal for coaches. Knowing the science and training theory behind athletic development and strength and conditioning can enhance any training program that is willing to make changes that are sometimes different or uncomfortable.
Bar velocity can be used to dictate loads within a wave and to foster an athlete’s self-competition. Velocity offers precision loading and greater increases in performance when the athlete uses the feedback from their training.
Velocity based training (VBT) provides coaches with a method of more accurately calibrating workouts for their athletes. It is especially helpful in calculating 1RM for athletes at all levels. Ensuring proper 1RM loads is crucial for increasing strength, speed, and jump height while reducing the risk of injury.
For athletes performing Olympic lifts to improve sports performance, measuring peak velocity provides the best information to coaches when progressing loads. Peak velocity, which is not affected by injuries, also represents an athlete’s capabilities better than mean and average velocity.