Answers
FAQ
Velocity-based training questions first, then everything about the custom analysis and reporting. Still stuck? Email reports@vbtlifters.com.
The training
VBT questions
What is velocity-based training?
Training by bar speed instead of — or alongside — fixed percentages. Every rep has a velocity; you pick the speed zone that matches your goal, and the bar tells you whether to add weight, hold steady, or stop the set. It's autoregulation with a number attached.
Do I need a device to start?
No. The free 1RM estimator works with any timed reps — even a stopwatch and a training partner counting tempo. A device just automates it and catches every rep, including the grinders you'd rather forget.
What speeds should I move at?
It depends on the lift, the goal, and — more than the textbooks admit — on you. Rough starting points: 0.75–1.0+ m/s for speed-strength, 0.5–0.75 for power, 0.3–0.5 for strength. Your real zones get calibrated to your own minimum velocity — that's what the free report does.
When do I stop a set?
When velocity loss says the productive work is done: roughly 20% loss from your fastest rep for strength and power work, up to 30–40% for hypertrophy blocks. See the fatigue chart for what that looks like on a real set.
How is this different from %1RM programs?
Percentages assume today's max equals last month's tested max. VBT measures today's readiness rep by rep — strong days earn more weight, off days get less, automatically. No more grinding through a programmed number your body can't cash.
Will VBT work for hypertrophy?
Yes — in my training, velocity loss has been a reliable hypertrophy tool. It lets you standardize effort across exercises and days instead of guessing at failure. Use higher velocity-loss thresholds (30–40%) for hypertrophy blocks and you'll accumulate the right dose without the junk volume.
Not medical advice — train at your own risk. If you have a health condition or you're unsure about a program, check with a qualified professional first.
The service
Custom analysis & reporting
What is the free report?
One export of your full history becomes a complete velocity report: your load-velocity profile with estimated 1RM, personal velocity zones per lift, set-by-set fatigue analysis, and jump-readiness tracking — plotted across your whole history, with control charts flagging unusual sessions. Free for the first 20 lifters — claim yours.
What do I send?
The CSV export from your device — whatever app or software it came from. Email it to reports@vbtlifters.com. One export of your full history is all it takes. Required columns: Exercise, Workout Date, # Set, # Rep., Mean Velocity (m/s), Weight (lb).
What do I get back?
Four things: a deep-dive session report (every rep, every set, plain-English coaching notes), a cumulative velocity heatmap with control charts (your whole history, one view, unusual sessions flagged), a jump-readiness report (are you primed or flat today?), and a load-velocity profile (your personal strength curve, calibrated to your minimums).
What devices and formats are supported?
Any CSV with load and velocity per rep — Vitruve, GymAware, RepOne, phone apps, whatever you train with. If your device exports it, it can be analyzed. See the device comparison if you're still shopping.
Do you work with coaches and teams?
Yes. The coach view is roster control charts — one chart per lifter per lift — so you can scan a whole team's readiness in minutes instead of reading spreadsheets. Email reports@vbtlifters.com for current options.
Can you build custom dashboards?
Yes. If the standard reports don't answer your question — a metric your program tracks, a format your staff wants, a comparison across a season — email what's needed and we'll scope it. Email reports@vbtlifters.com for current options.
How long does it take?
Free reports land within 48 hours of a clean export. Custom work is scoped by email — you'll know the timeline before anything starts.
Is my data private?
Yes. Your training data is never shared, never posted, and never used without your permission. It exists to build your report and nothing else.
One export. Full report. Free.
First 20 lifters. If you've read this far, you're exactly who it's for.
Get my free report