Velocity-Based Training

By Ciarán Doran | October 2026 | 10-Minute Read

Are We Training Smarter or Simply Lifting Heavier?

When it comes to developing strength and explosive power, traditional resistance training has long relied on percentages of an athlete’s one-repetition maximum (%1RM) to determine training loads.

But what happens when an athlete arrives at the gym fatigued, under-recovered or simply not performing at their usual level?

This is where Velocity-Based Training (VBT) offers an interesting alternative.

Rather than prescribing loads based solely on the weight being lifted, VBT uses movement velocity to help coaches assess performance, adjust training intensity and manage fatigue in real time.

But is it actually more effective than traditional percentage-based training?

What Does the Research Tell Us?

In his latest research article, Ciarán Doran examines the science behind velocity-based training, comparing its effectiveness against traditional %1RM methods for developing athletic power.

Drawing on existing scientific literature, the article explores several important considerations:

• Power Development: How movement velocity, muscle fibre recruitment and training intensity influence an athlete’s ability to generate explosive force.
• Fatigue Management: Why monitoring bar speed may help coaches identify performance reductions and minimise unnecessary training stress.
• Individualised Training: How load-velocity profiles can support more personalised training prescriptions.
• Practical Applications: How coaches can incorporate velocity zones and velocity-loss thresholds into strength and conditioning programmes.

So, Which Method Comes Out on Top?

The findings highlight an important distinction.

Velocity-Based Training is an effective method for developing power, but current research does not demonstrate that it consistently outperforms traditional %1RM training.

Where VBT may offer particular advantages is in its ability to monitor fatigue, guide training adjustments and potentially reduce muscle damage.

For coaches working with athletes throughout a demanding competitive season, these benefits could be particularly valuable.

However, well-designed traditional resistance training programmes can also deliver excellent results when factors such as recovery, training volume and athlete readiness are appropriately considered.

Ultimately, the most effective approach may depend on the athlete, the training environment and the resources available.

Explore the Full Research

Whether you’re a strength and conditioning coach, sports scientist, athlete or simply interested in evidence-based training methods, this article provides valuable insight into how modern approaches to resistance training can support athletic performance.

Ciarán’s full article examines the underlying science, reviews relevant research and outlines practical applications for coaches and practitioners.

📄 Download the Full Article

Velocity-Based Training vs. %1RM: Which Is Better for Developing Power?

Author: Ciarán Doran
Published: October 2026
Reading Time: Approximately 10 minutes