HMMR Podcast Episode 236: Rethinking VBT (with Wil Fleming)

Velocity-based training has been gaining traction over the last few years as the technology becomes more affordable. Many of the resources out there, however, keep discussing the same old approaches to VBT. Weightlifting coach Wil Fleming just published a new book on VBT based on his experience using it in a sport that is based around the barbell. On this week’s podcast we discuss some of the methods he has tried out and how they can be adapted to other sports.

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Notes and quotes

Wil Fleming is the head coach of 1Kilo Weightlifting, as well as an author and speaker on weightlifting topics. As an athlete, Fleming participated in the Olympic Trials as a hammer thrower and was master’s national champion as a weightlifter.

  • 0:00 – Introduction
  • 4:00 – Why the sport of weightlifting has been slow to adopt VBT.
  • 11:15 – The role of height in velocity based training: “The minimum velocity needed to make a lift is dependent on the athlete. A taller athlete has to move the bar faster to reach the same like endpoint.”
  • 14:15 – Comparing hang and standard lift variations: “If you want to move the bar fast, think about what variations you do. The hang clean is slower since it travels a shorter distance than the full clean.”
  • 18:15- Velocity profiling: “Velocity profiles are going to be pretty unique from athlete to athlete. It helps you know what speed an athlete needs to make a lift. Their max might vary day to day, but the speed needed won’t so you can gauge each percentage on the day.”
  • 24:00 – Minimum Velocity Threshold and finding training percentages.
  • 30:00 – Using VBT for beginning weightliftings: “There are things you do to try and move fast, but the bar is actually moving slower. I don’t use it with anybody who doesn’t have established technique right.”
  • 36:00 – Using VBT to diagnose and improve technique: “We’re all talking about velocity. But I think that the technology is going, to those next level kind of pieces of information like the bar path, the height of peak velocity, RFD, and other metrics.”
  • 42:00 – Coaching Mary Theissen-Lappen and transitioning sports after university.
  • 49:00 – Comparing alternatives to weightlifting for athletic development.

To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.

Further reading