A Velocity-Based Training Program with Variable Resistance
by Francis Kozub, PhD, CSCS, and Mary Kozub, PhD, RN
Personal Training Quarterly
April 2026
Vol 13, Issue 1
This article provides practical recommendations on how to utilize velocity data to evaluate performance and improve short-term anaerobic performance.
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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
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REFERENCES
- Guppy, S, Kendall, K, and Haff, G. Velocity-based training—A critical review. Strength and Conditioning Journal 46(3): 295-307, 2024.
- Harry, JR, Hite, M, Simms, A, Park, S, Stewart, M, and Barker, LA. Using position, velocity, and acceleration relationships to assess exercise specificity: A simple tool for the strength coach toolbox. Strength and Conditioning Journal 47(4): 414-424, 2025.
- Jiang, D, and Xu, G. Effects of chains squat training with different chain load ratio on the explosive strength of young basketball players’ lower limbs. Frontiers in Physiology 29: 13, 2022.
- Joy, JM, Lowery, RP, Oliveira de Souza, E, and Wilson, JM. Elastic bands as a component of periodized resistance training. Journal of Strength and Conditioning Research 30(8): 2100-2106, 2016.
- Mann, JB. Developing Explosive Athletes: Use of Velocity-Based Training in Athletes. Michigan: Ultimate Athlete Concepts; 8-14, 2016.
- Nevin, J. Autoregulated resistance training: Does velocity-based training represent the future? Strength and Conditioning Journal 41(4): 34-39, 2019.
- Shepard, G. Bigger Faster Stronger: The Proven System for Building Athletes. Champaign, IL: Human Kinetics; 11-24, 2004.
- Signore, N. Velocity-Based Training: How to Apply Science, Technology, and Data to Maximize Performance. Champaign, IL: Human Kinetics; 3-6, 2022.
- Weakley, J, Mann, B, Banyard, H, McLaren, S, Scott, T, and Garcia-Ramos, A. Velocity-based training: From theory to application. Strength and Conditioning Journal 43(2): 31-49, 2021.
- Weakley, J, Morrison, M, Garcia-Ramos, A, Johnston, R, James, L, and Cole, MH. The validity and reliability of commercially available resistance training monitoring devices: A systematic review. Sports Medicine 51(3): 4453-4502, 2021.
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Francis Kozub, PhD, CSCS
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Francis Kozub is the Department Chair for Kinesiology at the University of North Carolina at Pembroke. He received his PhD at The Ohio State Universit ...
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Audience:
Personal trainers
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Topics:
Exercise Science Exercise Technique Program design Organization and Administration Professional Development
Exercise Science Exercise Technique Program design Organization and Administration Professional Development
Keywords:
Anaerobic Performance Lower Body Exercise Power Lifting Fitness Technology Strength Training Varied resistance (VR) Velocity-based training (VBT)
Anaerobic Performance Lower Body Exercise Power Lifting Fitness Technology Strength Training Varied resistance (VR) Velocity-based training (VBT)
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