Effects of Velocity-Based Training on Strength and Power in Elite Athletes-A Systematic Review

Int J Environ Res Public Health. 2021 May 14;18(10):5257. doi: 10.3390/ijerph18105257.


Due to drawbacks of the percentage-based approach, velocity-based training was proposed as a method to better and more accurately prescribe training loads to increase general and specific performance. The purpose of this study was to perform a systematic review of the studies that show effects of velocity-based resistance training on strength and power performance in elite athletes. Electronic searches of computerized databases were performed according to a protocol that was agreed by all co-authors. Four databases-SportDiscus with Full Text and MEDLINE via EBSCO, SCOPUS, and Web of Science-were searched. Seven studies were found which researched the effects of velocity-based resistance training on athletes after a given training period. The analyzed studies suggest that applying velocity losses of 10-20% can help induce neuromuscular adaptations and reduce neuromuscular fatigue. Using velocity zones as part of a separate or combined (e.g., plyometric) training program can elicit adaptations in body composition and performance parameters. Moreover, velocity zones can be programmed using a periodized or non-periodized fixed velocity zones protocol. Lastly, obtaining instantaneous feedback during training is a more effective tool for increasing performance in sport-specific parameters, and should be used by sport practitioners to help keep athletes accountable for their performance.

Keywords: feedback; resistance; speed; velocity loss; velocity zones.

Publication types

  • Review
  • Systematic Review

MeSH terms

  • Adaptation, Physiological
  • Athletes
  • Humans
  • Muscle Strength*
  • Resistance Training*