VBT Lifters Free report

Velocity-based training, made personal

Your bar speed knows what you should lift today.

VBT Lifters turns your workout data into a clear plan — calibrated to your body, rep by rep.

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Jake's load-velocity profile Mean velocity per load · calibrated to his minimums Deadlift · 476 Squat · 370 Bench · 213 OHP · 164 0100 200300 400500 load (lb) 00.20.4 0.60.81.0 velocity (m/s) DL 476 SQ 370 BP 213 OHP 164
Real profile. Real numbers. Every line ends at his minimum velocity. Labels are estimated 1RMs — the load where each line crosses his minimum (DL 476 lb, SQ 370, BP 213, OHP 164).

The proof

I dropped 20 lb because the data said so

For months I ground out squats at 225 lb — and my velocity data showed eight out of ten reps crawling under 0.50 m/s. In June I listened and dropped to 205. Now 38% of my reps are fast, more than double the rate, and I'm moving 63% more total weight per session.

Honest framing: the two eras cover different periods and different set lengths — this compares all my recorded work at each load, not a lab-controlled A/B test.

225 lb 288 reps · 13 sessions · Mar–Jun 2026 17% 72% 11% 205 lb 318 reps · 8 sessions · Jun–Sep 2026 38% 55% 7% Fast ≥0.50 m/s Working 0.40–0.50 Grind <0.40 m/s
Same lifter, 20 lb lighter. Green is fast, red is slow. This is what your free report builds for your lifts: where your reps live, and when it's time to change the plan.

VBT doesn't care about the number on the bar. It cares about bar speed — and in my data, bar speed has been the honest signal for whether a weight is working.

Every workout, rep by rep

Fast ≥0.50 Working 0.40–0.50 Grind <0.40 Reps 225 LB ERA 2/15 · 225 lb 1 6 7 3/2 · 225 lb 1 4 5 3/9 · 225 lb 15 3 18 3/16 · 225 lb 11 21 32 4/11 · 225 lb 9 28 1 38 4/13 · 225 lb 3 3 4/20 · 225 lb 19 1 20 5/4 · 225 lb 26 4 30 5/11 · 225 lb 2 38 4 44 5/18 · 225 lb 5 40 15 60 6/27 · 225 lb 5 5 8/13 · 225 lb 4 1 5 9/17 · 225 lb 2 12 7 21 dropped to 205 ↓ 205 LB ERA 3/29 · 205 lb 19 1 20 6/3 · 205 lb 44 27 2 73 6/27 · 205 lb 10 43 53 7/11 · 205 lb 5 1 6 7/28 · 205 lb 2 27 14 43 8/13 · 205 lb 30 23 53 9/17 · 205 lb 7 19 1 27 9/30 · 205 lb 3 34 6 43
Each row is one workout. Watch the green grow after the drop: fast reps went from 17% of all reps at 225 to 38% at 205.

More total weight per session

5k 10k 15k lb 2/15 3/9 4/11 4/20 5/11 6/27 9/17 6/3 7/11 8/13 9/30 225 avg 4985 lb/session 205 avg 8149 lb/session 225 LB · 13 SESSIONS 205 LB · 8 SESSIONS
Volume load (reps × weight) each squat session. Dashed lines are era averages: 4,985 lb/session at 225 vs 8,149 at 205 — 63% more work, at higher quality.
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The basics

What VBT actually is

No jargon. Three ideas that change how you train.

01

Lift to speed, not just percentage

Every rep has a velocity. Train in the velocity zone that matches your goal — strength, power, or speed — instead of hoping last month's percentages still fit.

02

Auto-regulate every session

Strong day? The bar says add weight. Off day? It says pull back. Your body doesn't care what the spreadsheet planned — the bar speed tells the truth.

03

See fatigue before it costs you

Velocity loss within a set tells you exactly when to stop — before junk reps pile up and recovery pays the bill. Cut the set when the speed says so.

Free to start

Get a free velocity report

The first 20 lifters get a full report, free. Real analysis of your real training — the same reports I build for myself.

How it works

  1. 1
    Train with any VBT device.Vitruve, GymAware, RepOne, phone app — whatever you use.
  2. 2
    Export your workout file.Email the CSV to reports@vbtlifters.com — one export of your full history. Required columns: Exercise, Workout Date, # Set, # Rep., Mean Velocity (m/s), Weight (lb).
  3. 3
    Your report lands within 48 hours.Full breakdown, plain English, zero fluff.
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First 20 lifters. One export of your full history is all it takes. Not medical advice — train at your own risk.

About

Jake Simmons

MBA · M.S. Supply Chain Management · M.S. Management Information Systems · Service Connected Disabled Veteran

I'm a lifter and data nerd who got tired of generic programs — so I built my own analytics pipeline. Every workout's bar-speed data flows from my linear encoder into custom reports: session deep-dives, cumulative heatmaps with control charts, jump-readiness tracking, and load-velocity profiles calibrated to my own minimums.

Why trust the analysis? I've spent years on both sides of it. Endurance engine: marathoner, Spartan Ultra 50K finisher, roughly 200 race medals, 1,334 training miles logged in 2021 alone. Barbell habit: 5/3/1 for the heavy stimulus — a 5+, 3+, or 1+ top set — then high-volume work after it (10×10 is the goal). I track every rep I lift. By trade: I turn messy operational data into dashboards people actually use — the same skill, pointed at a barbell.

“I build the dashboards I wish existed — then I share them.”

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Talk training with lifters who track.

Join the free Facebook group — form checks, velocity questions, training logs, and lifters who actually measure their bar speed.

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