I've been hearing about something called velocity-based training. The idea is that instead of using sets, reps, and weights—either as raw poundage or as a percentage of one-rep max—you use the speed of the movement to guide your training. You track how fast the bar moves, and there are even devices designed to measure bar speed or the speed of whatever implement you’re using to train.

I actually like this. I like the idea of using the speed, fluidity, or crispness of a movement to track how you’re doing. The advantage is that it’s totally reactive to the individual state of the athlete lifting the weight. There’s no guessing. Either the bar moves at the right speed, or it doesn’t. This is a great way to get ahead of overtraining, track recovery, and make sure that you’re actually progressing, not regressing.

You don't actually need expensive equipment to measure bar speed if you're training on your own. It's important if you're training an entire team or class, and if you have the opportunity to use it, definitely avail yourself. But you can intuit it yourself by feeling the way the bar moves, the way your body moves in the movement. You can tell if you’re feeling good, if you’re moving well, if you’re feeling strong.

One of my favorite readiness assessments has always been a pull-up. I’ll just go do a pull-up and see how it feels. If I fly up to the bar, I know I’m ready to take on the day. If it’s a bit of a grind or if I feel some resistance, maybe I should take it easy.

So to sum up: I am fully in support of velocity-based training. And while you can nerd out and quantify it, I think you can also just go by feel. If the bar feels light, if the bar is flying, if you’re using the same weight or heavier weight and it’s moving a little quicker, then you’re probably on the right track.

Any of you ever used velocity-based training? Let me know what you think on Facebook or Instagram.