Home Strength Training Knowledge is Power—Velocity-Based Training | StrongFirst

Knowledge is Power—Velocity-Based Training | StrongFirst

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There are some ways to evaluate the standard of your kettlebell training. One is being conscious of how your training feels. Another, admittedly extra scientific method, is to maintain tabs on how briskly your body is shifting to find out how briskly and onerous you’re swinging, cleansing, snatching, or urgent the bell. In different phrases, how a lot energy you’re producing.

While actions just like the get-up are extra about precision, the standard of many others is straight tied to the rate you generate in each rep. Once you start to decelerate past a sure level, that you must cease as a result of, as Pavel typically says, “Fatigue is rarely a good teacher.” That is why pace and energy are on the coronary heart of his new ebook, The Quick and the Dead (Q&D).

To study extra about how one can improve Q&D testing and training, and to find extra about the advantages of a velocity-based method, we determined to hit up Chris Chapman. As you could recall from an episode of the StrongFirst Podcast, he was beforehand Head Strength and Conditioning Coach on the Canadian Sport Institute, Ontario, and is now Director of Sport Science at PUSH, creators of the StrongFirst PUSH Band. We asked what he has to say about how one can make the most of quantitative evaluation in your training, current advances in velocity-based training, and extra.


What was your introduction to kettlebells?

I learn Pavel’s ebook The Naked Warrior a few years in the past, and it piqued my curiosity once I came upon that he’d carried out lab testing with Dr. Stuart McGill, who my educational supervisor educated beneath.

Dr Stuart McGill and Pavel Tsatsouline
Dr Stuart McGill, chief in backbone health analysis, with Pavel

Then Pavel’s ebook with Dan John, Easy Strength, actually modified the best way I considered training. It was so easy and efficient.

Kettlebell training opens up prospects that you simply don’t have with different instruments. For instance, speedy eccentric and concentric contraction, and shifting by means of totally different planes of movement. I’ve a set of bells in my lounge and throw one behind my automotive once I’m touring.

As a coach, what recommendation would you give to aspiring Gireviks?

A bit of instruction goes a great distance. You can in all probability find a coach or class close to you and can profit tremendously by building each confidence and competence.

StrongFirst Coaching and Instruction

A bit of cash additionally goes a great distance, and assembling a set of kettlebells that may serve you properly for a few years is among the finest investments you may make.

Can you clarify the fundamentals of velocity-based training?

If we need to simplify velocity, we will simply use the phrase ‘speed’. The idea of velocity-based training (VBT) has been round for a very long time. If anybody follows Westside Barbell or noticed the current documentary Westside vs. the World, they’ll hear Louie Simmons speaking about it. And earlier than that, it was an vital a part of the Eastern Bloc’s training philosophy.

The reemergence of velocity-based training was pushed by the will of coaches to measure pace within the weight room. We can consider this method as chasing pace, whereas weight training chases strength. When you mix the 2, you get energy. Our aim at PUSH is to create expertise that makes VBT accessible and inexpensive.

What have been the constraints of early VBT expertise?

A giant one was price. In the start, it was just for elite athletes and applications with excessive budgets. Dan Baker, a pioneering researcher within the subject, had a rack system as early as 1993, however it was very costly.

I used to be an early adopter of wired VBT programs and located that one other vital limitation was processing energy. I used to be actually typing the numbers into an Excel spreadsheet after every session, which meant the information wasn’t very usable throughout my training.

More current improvements haven’t solely eliminated the necessity for a wire but in addition diminished the variety of non-contact hours—time if you’re not face-to-face together with your athletes—wanted to make the knowledge actionable.

How does the most recent PUSH Band enhance on the primary model?

One of the explanations I used to be introduced in was to validate the effectiveness of the primary iteration. I discovered that the information wasn’t holding as much as my requirements.

StrongFirst PUSH Band

We realized that the product might solely be improved if we added new sensors. These let you not solely wrap the band round your arm but in addition place it on a barbell. This allows coaches to make use of it conveniently for multi-athlete workflow.

Bluetooth had additionally reached a brand new stage, so we put in a brand new chip. And now the battery solely must be charged each couple of weeks, relatively than each couple of days.

How can the PUSH Band be utilized in kettlebell apply?

The PUSH Band 2.0 is one of many solely choices for evaluating pace throughout kettlebell training. A string-based system wouldn’t work due to the friction.

The great thing about the StrongFirst method is simplicity. This means there’s a comparatively small checklist of exercises, so you’ll be able to set up some baseline numbers in a short time and see the way you’re beginning to enhance.

Heavy one-arm swing with PUSH Band

Most individuals discover the band very simple to make use of—you simply strap it in your arm and get going. If you see that you simply’re having an off day, you’ll be able to nonetheless preserve the standard of your session by lowering the amount.

How can VBT be utilized to The Quick and the Dead?

The Quick and the Dead protocols are very efficient by themselves—including expertise simply offers you one other layer of quantitative suggestions within the second and lets you see your progress over time on the again finish with out you having to place in additional effort.

With the PUSH Band, you’ll be capable to exactly measure your pace and see when your high quality stage is declining. It’s very onerous to note a 10 % decline utilizing simply your eyes, whereas with a tool that offers speedy suggestions, you’ll be able to know when fatigue is setting in earlier than you are feeling or see it. Then you’ll understand it’s time to cease and relaxation.

An easy method to get started with the PUSH Band is to set an alarm that alerts you when your velocity drops too low. If you utilize it if you do the preliminary evaluation Pavel offers within the ebook, after which in the course of the six weeks of training that observe, you’ll simply be capable to see the way you’ve improved objectively if you re-test.

What occurred if you mixed Q&D with the PUSH Band in your individual training?

I did a examine/distinction between doing The Quick and the Dead protocol with a kettlebell and doing a regular barbell exercise. With the identical price of perceived exertion, I used to be in a position to nearly double my mechanical output with lighter hundreds when utilizing the kettlebell. And I did so with way more pace and energy.

An skilled teacher would possibly rely solely on their coach’s eye to see when pace of motion declines. How can VBT expertise add to this method?

At the least, it should validate what you assume you’re seeing and, in some instances, would possibly problem your assumptions.

StrongFirst coaches using the PUSH Band
Even the very best coaches profit from correct knowledge

We performed analysis with a Canadian college that checked out individuals’s potential to measure spinal movement subjectively. The majority of members struggled to register lower than 40 levels of flexion, which is rather a lot. Another examine discovered that even when persons are educated in what to search for within the movement of the knees, there’s nonetheless a plus/minus 15 % margin of error.

The human mind is very adept at recognizing patterns, however not a lot relating to monitoring minute variables. That’s the place one thing just like the PUSH Band is available in. The goal measurement and immediate suggestions it gives can enhance efficiency and take away the guesswork. It doesn’t substitute teaching however does reinforce it.

What did you discover most helpful in The Quick and the Dead?

It’s concise and straightforward to learn, however the underlying science is sound. A whole lot of the books I learn are textbook-like with their references, however this one is a lot simpler to learn, whereas nonetheless having evidence-based credibility. If you need to go into nice depth with the physiology, Pavel takes you there within the Strong Endurance seminar, however the lay reader doesn’t must.

Q&D is additionally surgical in how exact it is; you’re simply specializing in two exercises however you go actually deep with them. HIIT has been pervasive for thus lengthy and a ebook like this—which Pavel rightly calls the antidote—is overdue.

I additionally enjoyed how Pavel introduces ideas like “rolling the dice” to clarify variability and different matters that you simply don’t come throughout in North American teaching fairly often. In the tip, the first precept of Q&D is about sustaining high quality, which is the place our expertise makes an enormous distinction.

Chris Chapman

Director of Sport Science @ PUSH

Chris the Director of Sport Science at PUSH and a strength and conditioning coach. Before becoming a member of PUSH in 2016, he labored because the Head Strength & Conditioning Coach on the Canadian Sport Institute Ontario (CSIO), the federal government not-for-profit that helps Canadian Olympic and Paralympic athletes. He was straight chargeable for the training and testing of their nationwide groups in CanoeKayak, Gymnastics (Trampoline), and Freestyle Ski (Slopestyle). He additionally labored with quite a few different nationwide and provincial groups together with Ice Hockey, Figure Skating, Cycling (Mountain/Road), and Basketball.

He has an undergraduate diploma in kinesiology from McMaster University, specializing in athletic remedy and exercise physiology, and a Master’s of Science in Biomechanics from the University of Toronto, specializing in quantitative movement evaluation and decrease limb mechanics. He holds quite a few designations together with Certified Exercise Physiologist (CSEP-CEP), Certified Strength and Conditioning Specialist (CSCS), Kinanthropometrist (ISAK-1), and coach educated by means of the Canadian National Coaching Certification Program (NCCP) in Olympic weightlifting and athletics (sprints and jumps).



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