Protocol for velocity autoregulation and individualization?

[LeonSquatsky]

Hello!

I've heard things about measuring a max effort lift with a tendo unit (sounds cool) and being able to use velocity measures to autoregulate your training. (Lift slows down by x%, you're done with the reps?)

I'm not clear on how this works, but there are some gyms in the area that have this and I would find it fun to give it a try.

How do?

[Jordan Feigenbaum]

Leon,

Bar velocity is another metric that can be used to determine performance potential on a given lift on a particular day. That said, different lifters will have different velocities at various RPE's on different lifts, e.g. some lifters will move the bar faster (or slower) on some or all lifts. In other words, it's not possible to use one velocity chart across a population to autoregulate training. Additionally, there's a volitional component to bar speed as well, e.g. if you're not moving every rep with maximal velocity, you might get some false readings. Finally, the "slowing down" by a certain percentage is not a reliable metric for controlling volume or intensity IMO.

So, I'm not sure if you're asking for advice on how to use velocity as a metric in your own training, but there are reasons why we don't use this widely in our coaching practices- though it can be done.

I'd probably skip it unless you just want to experiment and build your own velocity/rep/rpe charts.

-Jordan

[LeonSquatsky]

aha. I've heard there's a confounding factor - knowing that you're moving every rep at max speed, and having an objective measure for whether or not you are indeed moving at max speed.

Right now I'm wondering if someone could use the slowing down metric to know when to stop a set for GainzZz... like if you move K at speed X, when you move it at 85% of X maybe it's time to rest? Then you wouldn't need RPE charts and velocity charts.

[Jordan Feigenbaum]

Nope, as both the peak velocity and velocity decay are unique to each individual, each rep range, and each exercise.