Hız Temelli Antrenman
Özet
Hız temelli antrenman (HTA), bar veya vücut hareket hızlarının izlenerek egzersiz şiddetinin ve nöromüsküler yorgunluğun değerlendirildiği objektif bir yöntemdir. Geleneksel bir tekrar maksimum (1TM) yüzdesiyle yük belirleme metodunun aksine HTA, kaldırılan ağırlığın hızına ve setler veya tekrarlar arasındaki hız kaybı yüzdesine dayanır. HTA uygulamasında Ortalama Konsantrik Hız, Tepe Konsantrik Hız ve Ortalama İtme Hızı olmak üzere üç temel ölçüt kullanılır. Bu metot; yük-hız profili oluşturma, minimum hız eşiklerini belirleme, efor-yük ilişkisi, anlık artırılmış geri bildirim sağlama ve günlük hazır bulunuşluk düzeyine göre antrenman yüklerini ayarlayan otoregülasyon olanağı sunar. Ayrıca kesme hızları (cut-off velocities) ile yorgunluk ve metabolik stres kontrol altında tutularak mutlak kuvvet, hızlandırıcı kuvvet, kuvvet-hız, hız-kuvvet ve başlangıç kuvveti gibi özel kuvvet bölgelerine uygun kas adaptasyonları ve performans gelişimleri elde edilir.
Velocity-based training (VBT) is an objective method that evaluates exercise intensity and neuromuscular fatigue by monitoring bar or body movement speeds. Unlike traditional methods that determine loading based on one-repetition maximum (1RM) percentages, VBT relies on the speed of the lifted weight and the percentage of velocity loss between sets or repetitions. In VBT applications, three primary metrics are used: Mean Concentric Velocity, Peak Concentric Velocity, and Mean Propulsive Velocity. This method offers capabilities such as creating load-velocity profiles, determining minimum velocity thresholds, establishing effort-load relationships, providing instant augmented feedback, and enabling autoregulation to adjust training loads according to daily readiness levels. Furthermore, by controlling fatigue and metabolic stress through cut-off velocities, specific muscle adaptations and performance enhancements are achieved across specialized strength zones including absolute strength, accelerative strength, strength-speed, speed-strength, and starting strength.
Referanslar
Signore, N. (2022). Velocity-based training: how to apply science, technology, and data to maximize performance. Champaign, IL: Human Kinetics Inc.
González-Badillo, J.J, and Sánchez-Medina, L. (2010). Movement Velocity as a Measure of Loading Intensity in Resistance Training. International Journal of Sports Medicine, 31(5), 347-352.
Mann, J.B. (2016). Developing Explosive Athletes: Use of Velocity-Based Training in Training Athletes. 1st ed. Self-published, CreateSpace.
Issurin, V. (2008). Block Periodization: Breakthrough in Sport Training. Muskegon, MI: Ultimate Athlete Concepts.
Valle, C. (2020). Getting Started with Velocity-Based Training and GymAware. SimpliFaster (blog). Accessed November, 10.
Nevin, J. (2019). Autoregulated Resistance Training: Does Velocity-Based Training Represent the Future?. Strength and Conditioning Journal, 41, 34-39.
Plofker, C. (2020). Velocity-Based Training Options for Strength. Simplifaster (blog). Accessed November 10.
Jovanovic, M, and Flanagan, E.P. (2014). Researched applications of velocity based strength training. J. Aust. Strength Cond. 22(2)58-69.
Flanagan, E. (2016). Recent trends & future directions in velocity based strength training. [ONLINE] Available at: http://www.slideshare.net/eamonnflanagan/recent-trends-future-directions-in-velocity-based-strength-training. Accessed 05 January 2017.
Dr Mike Young. (2017). Advantages of Velocity Based Training – YouTube. [ONLINE] Available at: https://www.youtube.com/watch?v=od3W495fcyg. Accessed 09 May 2017.
Izquierdo, M., González-Badillo, J.J., Häkkinen, K., Ibañez, J., Kraemer, W.J., Altadill, A., Eslava, J., and Gorostiaga, E.M. (2006). Effect of Loading on Unintentional Lifting Velocity Declines During Single Sets of Repetitions to Failure During Upper and Lower Extremity Muscle Actions. International Journal of Sports Medicine 27,718-724.
Turner, A.N. & Jeffreys, I. (2010). The stretch-shortening cycle: proposed mechanisms and methods for enhancement. Journal of Strength and Conditioning Research, 17, 60-67.
Cronin, J.B., McNair, P.J. and Marshall, R.N. (2003). Force-velocity analysis of strength-training techniques and load: implications for training strategy and research. Journal of Strength and Conditioning Research. 17, 148-155.
Jidovtseff, B., Harris, N.K.., Crielaard, J.M., Cronin, J.B. (2011). Using the load-velocity relationship for 1RM prediction. Journal of Strength and Conditioning Research. 25, 267-270.
Sánchez-Medina, L., González-Badillo, J.J., Pérez, C.E., Pallarés, J.G. (2014). Velocity- and Power-Load Relationships of the Bench Pull vs. Bench Press Exercises. Int J Sports Med 2014; 35, 209–216.
Bosquet, L., Porta-Benache, J., Blais, J. (2010). Validity of a commercial linear encoder to estimate bench press 1RM from the force-velocity relationship. Journal of Sport Science and Medicine. 9, 459-463.
Banyard, H.G., Nosaka, K., and Haff, G.G. (2017). Reliability and validity of the load–velocity relationship to predict the 1RM back squat. J Strength Cond Res 31(7), 1897–1904.
Science for Sport. (2022). Post-Activation Potentıatıon. https://www.scienceforsport.com/post-activation-potentiation/. Erişim: 08.12.2022.
Sanchez-Medina, L., Perez, C.E., Gonzalez-Badillo, J.J. (2010). Importance of the propulsive phase in strength assessment. International Journal of Sports Medicine. 31, 123 – 129.
Izquierdo M., Gonzalez-Badillo J.J., Häkkinen K., Ibañez J., Kraemer W.J., Altadill A., Eslava J., Gorostiaga E.M. (2006). Effect of loading on unintentional lifting velocity declines during single sets of repetitions to failure during upper and lower extremity muscle actions. International Journal of Sports Medicine. 27, 718–724.
Pallarés, J. G., Sánchez-Medina, L., Pérez, C. E., De La Cruz-Sánchez, E., & Mora-Rodriguez, R. (2014). Imposing a pause between the eccentric and concentric phases increases the reliability of isoinertial strength assessments. Journal of Sports Sciences, 32(12), 1165-1175.
Ormsbee, M. J., Carzoli, J. P., Klemp, A., Allman, B. R., Zourdos, M. C., Kim, J. S., & Panton, L. B. (2019). Efficacy of the repetitions in reserve-based rating of perceived exertion for the bench press in experienced and novice benchers. The Journal of Strength & Conditioning Research, 33(2), 337-345.
Helms, E. R., Storey, A., Cross, M. R., Brown, S. R., Lenetsky, S., Ramsay, H., ... & Zourdos, M. C. (2017). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. The Journal of Strength & Conditioning Research, 31(2), 292-297.
Zourdos, M. C., Klemp, A., Dolan, C., Quiles, J. M., Schau, K. A., Jo, E., ... & Blanco, R. (2016). Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. The Journal of Strength & Conditioning Research, 30(1), 267-275.
Sánchez-Medina, L., González-Badillo, J. J., Pérez, C. E., & Pallarés, J. G. (2014). Velocity-and power-load relationships of the bench pull vs. bench press exercises. International Journal of Sports Medicine, 35(03), 209-216.
Randell, A. D., Cronin, J. B., Keogh, J. W., Gill, N. D., & Pedersen, M. C. (2011). Effect of instantaneous performance feedback during 6 weeks of velocity-based resistance training on sport-specific performance tests. The Journal of Strength & Conditioning Research, 25(1), 87-93.
Keller, M., Lauber, B., Gottschalk, M., & Taube, W. (2015). Enhanced jump performance when providing augmented feedback compared to an external or internal focus of attention. Journal of Sports Sciences, 33(10), 1067-1075.
Keller, M., Lauber, B., Gehring, D., Leukel, C., & Taube, W. (2014). Jump performance and augmented feedback: Immediate benefits and long-term training effects. Human Movement Science, 36, 177–189.
Mann, J. B., Thyfault, J. P., Ivey, P. A., & Sayers, S. P. (2010). The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. The Journal of Strength & Conditioning Research, 24(7), 1718-1723.
Push, Train With Purpose. (2017). Free VBT Guide by Dan Baker PUSH Train With Purpose. [ONLINE] Available at: https://www.trainwithpush.com/3-part-vbt-guide/. Accessed 10 May 2017.
Pareja-Blanco, F., Alcazar, J., Sánchez-Valdepeñas, Cornejo-Daza, P.J., Piqueras-Sanchiz, F., Mora-Vela, R., Sánchez-Moreno, M.,Bachero-Mena, B., Ortega-Becerra, M., and L.M. Alegre. (2020). Velocity Loss as a Critical Variable Determining the Adaptations to Strength Training. Medicine & Science in Sports & Exercise, 52, 1752-1762.
Morris, B. (2005). Presented at Collegiate Strength & Conditioning Coaches Association, Salt Lake City, UT.
Mann, B. (2016). Developing explosive athletes: Use of velocity based training in athletes. Ultimate Athlete Concepts.
Sánchez-Medina, L., González-Badillo, C.E. & Pallarés, J.G. (2014). Velocity- and Power-Load Relationships of the Bench Pull vs. Bench Press Exercises. Int J Sports Med, 35, 209–216.
González-Badillo, J.J., Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International Journal of Sports Medicine, 31, 347 – 352.
Bowhay, S. (2020). Implementing VBT in Professional Soccer. Filmed,1(13), 13.
Sevin, T. (2020). Strength Continuum in Resistance Training: Answering the ‘Why.’ SimpliFaster (blog). Accessed November, 10.
Bompa, T., and Buzzichelli, C. 2015. Periodization Training for Sports. 3rd ed. Champaign, IL: Human Kinetics.
