I first learned about the concept of timed speed work and Velocity Based Training (VBT) from Nate Harvey and his use of it with sprinters. I quickly started applying it with my hockey players, as the drill fit perfectly with their requirement to be repeatedly explosive and aggressive for a shift of 40-60 seconds. Then I got the idea to put timed speed work into practice with another linear sport and became excited to see the results.
APPLYING VBT
I approached Charlie Walsh, one of the top-ranked sprint track cyclists in Canada. At the time, he was mid-season and had several weeks to prepare for provincials and then peak for the nationals in Bromont, Québec. We added the metric of velocity to this program. We could then track, as accurately as possible, if Charlie was building the requisite qualities we wanted. As an athlete who loves metrics, Charlie also applied Velocity Based Training (VBT) to his max effort work (which Nate Harvey suggests remain in the program). This removed slow, "grind it out" reps from his training, drastically improving recoverability. PR times for his events in November were:
November 2022
- Standing start 250m: 19.990
- 500m Time Trial: 36.449
- Flying 200m: 12.132
- Back Squat: 340 x 1
Limited by our equipment, we set Charlie up with a box squat. When monitoring him with the GymAware unit, the goal was to remain in strength speed (0.75-1.0 m/s) for as much of the set as possible. We agreed the load was not to be increased until Charlie increased his explosive qualities in the set, and we never ended up having to increase the load during this training cycle. This is a benefit of a VBT system; before having this method of measurement, the "eye test" and a teenage ego would have led to more load on the bar when it was not necessary.
THE PROGRAM
95 pounds (30%) High Box Squat vs medium bands x 15 seconds x AMRAP @ 0.9m/s or more x 3 sets
*A full recovery of three to five minutes was allowed between sets.
Watch this video example of banded box squats.
If you are lacking a VBT measure and need to track something in regards to the quality of the repetitions; total reps per set is also a way to track if the athlete is getting faster. Make sure there is consistency in the counting method, as these reps are occurring rapidly, and there will likely be some error. If your athlete is performing more reps of the same quality in the same amount of time – this means they got faster. Another benefit of the GymAware is that it tracks repetitions for the athlete.
January 2023
- Average Reps per set 20
March 2023
- Average Reps per set 29
Charlie’s weekly schedule was typical of a track cyclist:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| CYCLING SPEED (LOW INTENSITY) | TEMPO THRESHOLD CYCLING | STRENGTH-BASED CYCLING | CYCLING SPEED (LOW INTENSITY) | REST | LONG OUTDOOR RIDE | LONG OUTDOOR RIDE |
| STRENGTHSESSION 1 | STRENGTH SESSION 2 |
The details of his strength sessions were:
| STRENGTH SESSION 1 Prehab And Mobility Circuit Timed Dynamic Effort Squats Accessory: Anti-Rotation Abs, Lats, Unilateral Lower Body (Hinge) 90/90 Breathing for Downregulation | STRENGTH SESSION 2 Prehab And Mobility Circuit Hang Clean / Sprint Contrast Accessory: Anti-Rotation Abs, Lats, Unilateral Lower Body (Squat) 90/90 Breathing for Downregulation |
THE RESULTS
Charlie made significant improvements in his times in all events, finishing with two gold medals at nationals, and is set to continue developing for at least another two years in the sport. He saw and felt the benefits of this training system and is excited to continue it in his next competitive season. I want to thank Nate Harvey for introducing me to this application of the dynamic effort method. I look forward to applying it to more sports in the future.
March 2023
- Standing start 250m: 19.315
- 500m tt: 35.238
- Flying 200m: 11.962
- Back Squat: 345 pounds x 5r x 3s
Jordan Guilford MSc. CSCS is one of Canada’s top sports performance coaches; having helped develop some of the nation’s top athletes in swimming, figure skating, and hockey. He is currently the S&C Coach for Upper Canada College and owner of All Points Performance. You can contact Jordan via email at jg@allpoints.fit.
