Pre-Defined Velocity Zones
Since traditional velocity zones tend to be broad and not tailored to specific movements, we decided to dig into the research to aim to help to provide better education and simplified VBT (Velocity-Based Training) prescription. Having gathered data from multiple sources of research and combining them to give us a more specific and easier prescription of VBT, we’ve developed Output’s VBT Guide. These pre-defined velocity zones now split based off the movement (upper or lower), the training aim (power or strength) and then velocity.
To use the pre-defined velocity zones, just select the Barbell Velocity exercise you are looking to perform and under the Velocity Targets section you can click the '>' arrow to choose what pre-defined velocity zone you would like to use. The zones slightly differ based on the nature of the exercise you have chosen and whether it’s predominately an upper or lower body exercise. Within each description of the zone you will see a training effect, velocity zone, %1RM and velocity drop-off. Currently only the velocity zone will be pre-populated in app. Depending on the focus of the session, the 4 zones you can choose from are;
1. Light Loaded Power
2. Heavy Loaded Power
3. General Strength
4. Heavy Strength
Light Loaded Power
Helps develop speed and explosiveness with minimal fatigue. Focusing on lighter weights, while still maximising intent. Used primarily with the aim of generating high power outputs in minimal time. May be incorporated as a primer into the warm up or as power focus while in-season.
Heavy Loaded Power
For building high-force power needed for strength and speed, often used in strength-to-power phases. Focusing more on heavier loads, while still maximising intent. Used with the aim of generating the highest power outputs, under heavy weight in order to further develop an all round power profile.
General Strength
Improves overall strength and capacity, typically used in the off-season to build a strong base. Utilising higher rep ranges here in order to build more muscle mass while maintaining overall strength level.
Maximal Strength
Essential for maximising absolute strength before competition to ensure peak strength levels. Minimising reps while maximising intensity of weight lifted in order to improve overall force output and increase strength.
Note: Some exercises do not fall into either the upper or lower body category or use mean velocity so we have not enabled pre-defined zones for these exercises:
Clean Pull
Clean Shrug
Hang Clean
Hang Snatch
Jump Shrug
Power Clean
Power Snatch
Split Jump
Squat Jump
Free Barbell Velocity
Free VBT Olympics
Trap Bar Jump
The video below demonstrates how to use this feature and where to find it in the Output Capture app.
Important:
For iOS devices you will need to update your app to at least 2.23.0. in order to avail of this feature.
For Android you will need to update your app to at least 2.24.0. in order to avail of this feature.
Important: All zones are based off mean velocity values, so therefore do not apply to peak velocity.