STARTING FROM TRADITIONAL TRAINING VARIABLES INCLUDING VELOCITY TO DEFINE PROGRAMMING.
3.1. TRADITIONAL APPROACH TO PROGRAMMING
Table 4 shows the programming done under a traditional point of view, regardless of velocity. However, as will be seen in Table 5, the same approach can be followed by using the velocity to determine the load, the work series, etc; with the certainty that we are working more accurately with the programmed intensity or the character of the desired effort.
Table 4. Intensity and volume programmed throughout the 22 sessions.
3.2. APPROACH OF PROGRAMMING BASED ON VELOCITY
In this case, the intensity is determined as a function of the velocity associated with each% of the RM, either using our own load/velocity device, the Gonzalez Badillo equations, or the data shown in Table 2 on the back squat.. Let’s say we want to perform session 1 of week 1:
- In the PPA we want to reach 75% of the RM, so we will stop increasing the weight when a load is moved approximately at 0.66 m/s, velocity associated with 75% (See Table 2).
- Since we already know our 75% of that session, by means of a rule of 3 we can estimate both 100% of the day (To track between sessions), and determine 70% (Which we will move, approximately, to 0.72 m/s in the first series, with little fatigue) with which the work series were carried out.
- We program in the Speed4lifts encoder to let us know when 15% of fatigue is reached, or when auditory feedback tells us that a repetition is equal to or less than 0.62 m / s (That is, when we have lost 15% of velocity with respect to the 0.72 m / s that we have obtained at the beginning of the series).
- We will perform as many series as necessary to complete the total number of repetitions programmed for the session (in this case, 24), since the repetitions per series can vary considerably depending on the fatigue accumulated in the previous ones, the rest time between series , etc.
- If the maximum velocity obtained is slightly different from 0.72 m / s (0.7-0.74), the result will not vary much. If, on the other hand, there are large discrepancies (velocitys that differ above or below by 5% of the programmed intensity), it is advisable to readjust the workload, or the percentage of fatigue.
- Determine the percentage of loss of velocity depends on the character of the desired effort, as well as the exercise and the velocity with which we are working. The ones shown in Table 5 are the percentages used for each load used in this program, where as many as half of the possible repetitions are carried out (Character of the medium-low effort).
- In order not to make the article more dense than it already is, we will not go into more details about the loss of velocity, but if it is of interest, I will expose in another publication the way in which we calculate fatigue in our Club, using what we call Value Fatigue Accumulation, an index used to determine how much velocity can be lost in any exercise and intensity and, consequently, with which we can estimate quite accurately how much fatigue we want to accumulate.
Table 5. Intensity (in the form of velocity) and volume programmed for the 22 sessions.
COMMENTS AND CONCLUSIONS
- This is a very concrete example of programming, but undoubtedly, it is possible to carry out completely different approaches to it, modifying any of the variables used and obtaining results equal or superior to those shown. The important thing when proposing any progression is to have clear the basic principles and to know why we propose the variables in such and such a way.
Based on what has been observed in the results of this programming, at absolute level the improvement has been similar in all loads (Between 10-16 cm / s), while at a percentage level, these improvements have been higher with higher loads. This fact can be explained in two ways:
- Working with a specific load, improves the ability to apply force specifically to this weight to a greater extent than other loads.
- Having a lower absolute velocity value, a similar applied velocity increase with high loads versus low loads (very high loads) fast), represents more proportion of relative improvement.
“My personal opinion is that both possibilities are compatible. A traditional strength programming approach can be combined including velocity as a training control variable.”
-Conceição, F., Fernandes, J., Lewis, M., Gonzaléz-Badillo, J. J., & Jimenéz-Reyes, P. (2016). Movement velocity as a measure of exercise intensity in three lower limb exercises. Journal of sports sciences, 34(12), 1099-1106.
-González Badillo, J. J. (2017). La velocidad de ejecución como referencia para la programación, control y evaluación del entrenamiento de fuerza. Ergotech.