What is Velocity-based Training (VBT) and How You Measure

Velocity-based training (VBT) adds real-time objective feedback (i.e. "bar speed") to optimize strength and conditioning workouts. Instead of "how much" or how many reps in a set you can lift, VBT measures the rep-by-rep performance. The concept has become very popular in the sport performance training setting to help drive improvement and maximize training sessions, right down to the rep! Instead of competing on 1RM scores, athletes can focus on power based "sub max" loads and compete with objective feedback.

The founders of MoveFactorX enhanced VBT by pioneering the 1st wireless device to provide real-time data on metrics like velocity, power, and force during exercises such as barbell lifts and bodyweight movements.  Since that time, the product has been upgraded to today's (new in January '25) MFX wearable & barbell tracker. The upgraded motion capture sensor hardware comes with a 160% battery capacity increase and manual on/off power switch. Together, these new power optimization features are a nice improvement for the user experience.   

The new MFX is the storied brand's next-level effort to provide cutting-edge feedback (Force & Velocity Sequence) to more programs.  The mission is making VBT tech more accessible, and MFX does so with feature packed technology that replaces the more expensive products. In addition, there are no required subscription fees, removing a big burden of program operating budgets.  

The Modern Metrics & Custom Configuration

• Standard Metrics: Track key VBT metrics such as peak velocity, average velocity, power, and force.

• Advanced Features: Use specialized options like the Velocity Sequence and Force Sequence to analyze explosiveness. For example, the POP-100 metric measures speed in the first 100 milliseconds of a lift, helping assess starting strength and rate of force development (RFD).

• Customization: Tailor the app to display the metrics most relevant to your goals, such as speed-strength or power development.

• Adjustments: Use the feedback to tweak your technique, effort, or load instantly. For instance, if velocity drops below your target due to fatigue, you can reduce the weight or end the set.

Analyze and Adjust

• Performance Tracking: Review session data to monitor fatigue, track progress, and identify trends over time.

• Training Decisions: Adjust your program based on the data—whether that’s increasing load, modifying volume, or refining technique. The app’s team mode is great for coaches, enabling seamless switching between athletes and saving data for later analysis.

Barbell. Body. and, Ball.

The smart Ballistic Ball X is another pioneering product from MoveFactorX. While VBT has been adopted with the bar, the athlete's ability to coordinate movement to express velocity and power is a critical part of movement performance. The Ballistic Ball X allows the athlete to move in various planes to track whole body performance.

Why Use MoveFactorX for VBT?

MFX offers portability, ease of use, and innovative metrics that go beyond traditional VBT tools. Unlike percentage-based training tied to a one-rep max (1RM), it focuses on explosiveness and submaximal loads, which better translate to athletic performance. With no subscription fees and a battery-efficient design (using a coin cell battery), it’s a practical tool for both individual athletes and teams.

By incorporating MoveFactorX into your velocity-based training, you can make your workouts more precise and effective, whether your focus is strength, power, or speed.