Velocity Based Testing: VBT, JUMP & Training Guide

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Test Type

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VBT

JUMP

Squat Jump

CMJ

CMJ

(Arm swing)

Deadlift

Squat

Bench press

Power Clean

TEST

TRAINING AID

TEST

TRAINING AID

PB Effort

Load Velocity Profile

Pre Exercise Readiness

Known Training Goal

PB Effort

Pre Exercise Readiness

Speed

> 1.3m/s

Power

0.75-1m/s

Speed Strength

1-1.3m/s

Strength Speed

0.5-0.75m/s

Max Strength

<0.5m/s

30% 1RM

2-5 reps

65% 1RM

1-2 reps

45% 1RM

2-3 reps

75% 1RM

1-2 reps

85% 1RM

1 rep

>100%

Go Nuts

90-100%

Hard Sesh

80-90%

Decent Effort

70-80%

Take it easy

<70%

Recovery sesh

>100%

Go Nuts

90-100%

Hard Sesh

80-90%

Decent Effort

70-80%

Take it easy

<70%

Recovery sesh