If you know what velocity-based training is, you’ll want a closer look at its zones and charts to effectively use it either for yourself or with your athletes.

如果你了解基于速度的训练(VBT)，你会想要更深入地研究它的分区和图表，以便为自己或运动员有效运用这种方法。

We’re going to jump right into it, giving you all the details on the VBT chart and zones, their benefits, and the equipment needed for velocity-based training.

我们将直接切入主题，为你详细介绍VBT图表和分区、它们的优势，以及进行基于速度训练所需的装备。

Velocity-Based Training Chart

速度训练区间对照表

The velocity-based training chart categorizes different training zones based on the speed an athlete performs a specific movement—like the bench press, squat, clean, etc.

基于速度的训练图表根据运动员执行特定动作(如卧推、深蹲、高翻等)的速度，将训练划分为不同的区间。

The VBT chart includes different velocity ranges, each matched up to different training outcomes.

VBT图表涵盖了不同的速度区间，每个区间都对应着不同的训练效果。

That means us coaches can build training programs for our athletes to meet specific performance goals, whether it’s building strength, power, or endurance.

这意味着我们教练可以为运动员量身定制训练计划，以实现特定的表现目标，无论是增强力量、爆发力还是耐力。

For example:例如：

Strength Zone: This zone focuses on maximal strength development and usually involves moving weight at slower velocities (e.g. 0.15-0.5 m/s).

力量区：该区域专注于最大力量的发展，通常涉及以较慢速度（例如0.15-0.5米/秒）移动重量。

Power Zone: Aimed at increasing explosive power, the power zone involves moderate velocities (e.g. 0.75-1.00 m/s).

力量区：旨在提升爆发力，该训练区域采用中等速度（如0.75-1.00米/秒）。

Speed Zone: This zone targets speed and agility, involving higher velocities (e.g. 1.00-1.50 m/s).

速度区：专注于速度和敏捷性训练，涉及更高速度范围（如1.00-1.50米/秒）。

Understanding these different zones and their associated velocity ranges allows for more precise and effective training programs that ultimately lead to better athletic performance.

理解这些不同训练区域及其对应的速度范围，可以制定更精准高效的训练计划，最终提升运动表现。

It’s also great for measuring fatigue and readiness to train, helping prevent injuries—especially during the on-season when fatigue builds up more.

该方法还能有效监测疲劳程度和训练准备状态，有助于预防运动损伤——尤其在疲劳累积更严重的赛季期间。

The VBT ZonesVBT训练区间

Velocity-based training is divided into several zones, each designed to target specific aspects of athletic performance.

基于速度的训练被划分为多个区域，每个区域针对运动员表现的不同方面进行专项提升。

This can be very useful for different types of strength training, speed training, power training, etc.

这对于不同类型的体能训练、速度训练、爆发力训练等都极具价值。

Let’s take a closer look at these zones:

让我们深入了解一下这些训练区域：

Absolute Strength绝对力量

Absolute strength is the maximum amount of force that an athlete can produce, regardless of time.

绝对力量指运动员不考虑时间因素下能产生的最大力量。

Training in this zone focuses on lifting heavy loads at slower velocities.

这一区域的训练重点是以较慢速度举起大重量。

Velocity Metrics速度指标

Velocity Range: 15 – 0.5 m/s

速度范围：15 - 0.5 米/秒

Load: 85-100% of 1RM

读档: 1RM的85-100%

Training Tips训练建议

Focus on Form: Maintain proper technique while lifting heavy loads.

注重动作规范：举重物时保持正确的技术动作。

Long Rest Periods: Use longer rest periods—around 3-5 minutes—to fully recover between sets.

延长组间休息：采用较长的休息时间——约3-5分钟——确保每组训练后充分恢复。

Accelerative Strength加速力量

Accelerative strength is all about producing high levels of force in a short period of time.

加速力量训练的核心在于短时间内产生高水平爆发力。

This bridges the gap between absolute strength and speed, emphasizing the ability to accelerate a load quickly, which has strong carryover to many sports.

这个跨链桥连接了绝对力量和速度之间的差距，重点在于快速读档的加速能力，这种能力对许多体育项目都具有很强的转移效果。

Velocity Metrics速度指标

Velocity Range: 5 – 0.75 m/s

速度范围：5 – 0.75 米/秒

Load: 70-85% of 1RM

读档：70-85% 1RM

Training Tips训练建议

Explosive Movements: Focus on lifting the weight as quickly as possible.

爆发性动作：专注于以最快速度举起重量。

Moderate Rest Periods: Rest for 2-3 minutes between sets to maintain a high power output.

适度休息间隔：组间休息2-3分钟以保持高强度功率输出。

Strength Speed力量速度

Strength speed is all about lifting moderately heavy loads at higher velocities.

速度力量的核心理念是以较快速度举起中等重量的负荷。

This VBT zone is especially important for athletes who need to develop both strength and speed at the same time—we’re all for efficiency in movement and training!

这一速度基础训练区对需要同步发展力量与速度的运动员尤为重要——我们追求运动与训练的高效性！

Velocity Metrics速度指标

Velocity Range: 75 – 1.0 m/s

速度范围：75 – 1.0 米/秒

Load: 50-70% of 1RM

读档：1RM的50-70%

Training Tips训练建议

Dynamic Exercises: Do exercises like power cleans, snatches, and jump squats.

动态训练：进行高翻、抓举和跳跃深蹲等练习。

Focus on Speed: Move the weight quickly while maintaining control.

注重速度：在保持控制的前提下快速移动重量。

Speed Strength速度力量

Speed strength focuses on moving lighter loads at very high velocities.

速度力量侧重于以极高速度移动较轻的读档。

This is definitely one to focus on for developing the ability to exert force rapidly (and is one of my personal favorites).

这绝对是培养快速发力的重点训练之一(也是我个人最喜欢的项目之一)。

Velocity Metrics速度指标

Velocity Range: 0 – 1.3 m/s

速度范围：0-1.3米/秒

Load: 30-50% of 1RM

读档：1RM的30-50%

Training Tips训练建议

Plyometrics: Include plyometric exercises like box jumps, depth jumps, and medicine ball throws.

包括如箱子跳跃、深度跳跃和药球投掷等增强式训练。

Short Rest Periods: Rest for 1-2 minutes to maintain high intensity and speed.

短暂休息：休息1-2分钟以保持高强度与速度。

Starting Strength启动力量

Starting strength is the ability to generate force from a stationary position—AKA from starting blocks, the beginning of an Olympic lift, powerlifting, etc.

起始力量是指从静止状态（如起跑器、奥运举重/力量举的开端等）产生力量的能力。

The focus here is on the initial phase of movement, which isn’t just important for something like deadlifts, but also for sports that involve quick starts and changes in direction like hockey, basketball, etc.

这里关注的是动作的初始阶段，这不仅对硬拉等动作至关重要，对于需要快速启动和变向的体育项目如曲棍球、篮球等也同样重要。

Velocity Metrics速度指标

Velocity Range: 3 – 1.5+ m/s

速度范围：3 – 1.5+ 米/秒

Load: 0-30% of 1RM

读档：0-30% 1RM

Training Tips训练建议

Starting Drills: Include drills like sled pushes, resisted sprints, and banded jumps.

开始训练：包括雪橇推拉、阻力冲刺和弹力带跳跃等练习。

High Velocity: Focus on maximal speed and quickness in each movement.

高速：专注于每个动作的最大速度和敏捷性。

Why Use Velocity-Based Training Zones?

为何采用基于速度的训练分区？

Velocity-based training zones offer several advantages that can seriously up your athletic performance.

基于速度的训练区间具有多重优势，能显著提升你的运动表现。

Here are some of my favorite benefits:

以下是我尤为推崇的几大益处：

Precision & Individualization

精准与个性化

One of the biggest advantages of VBT is its ability to provide precise and individualized training.

VBT最大的优势之一在于其能力提供精准且个性化的训练方案。

Or rather, it allows us as coaches to create those individualized training programs based on VBT zones and metrics, letting us target the specific needs and goals of each athlete.

更准确地说，它使我们作为教练能够基于VBT区间和指标制定个性化训练计划，让我们能针对每位运动员的具体需求和目标进行定制。

Objective Feedback目标反馈

VBT provides real-time, objective feedback on an athlete’s performance.

VBT能为运动员表现提供实时的客观反馈数据。

This allows for immediate adjustments, ensuring that each training session is actually in the zone we’re trying to target rather than guessing.

这使得我们能够立即调整训练方案，确保每次训练都精准处于目标区间，而非仅凭猜测。

Also, athletes can see their progress in real-time, which can be incredibly motivating and helpful.

此外，运动员能实时看到自己的进步，这种即时反馈极具激励效果和实际帮助。

Injury Prevention预防损伤

VBT zones can help prevent overtraining and reduce the risk of injury by monitoring how well an athlete is performing during that training session.

VBT区域通过监测运动员在训练中的表现情况，有助于防止过度训练并降低受伤风险。

Coaches can identify when an athlete is fatigued or at risk of injury and adjust the training load as needed, changing the VBT zone to something more manageable for the athlete.

教练能够识别运动员何时疲劳或有受伤风险，并根据需要调整训练读档，将VBT区域改为对运动员来说更易掌控的强度。

Plus, targeting different training zones allows coaches to collect data on how often an athlete is training in a specific zone, further helping prevent overtraining.

此外，针对不同训练区域进行监控，教练能够收集运动员在特定强度区间的训练频率数据，从而更有效地预防过度训练。

Enhanced Performance提升表现

Ultimately, the goal of any training program is to improve performance.

归根结底，任何训练计划的终极目标都是提升运动表现。

Athletes can reach their performance goals more efficiently by training in the right velocity zones, taking the guess-work out of the equation.

通过科学划分速度区间进行训练，运动员能更高效达成竞技目标，让训练彻底告别盲目摸索。

Equipment for VBT Training

VBT训练装备

You’ll need the right equipment to properly use velocity-based training charts and zones.

要正确运用速度分区训练图表，你需要配备专业的装备。

At SimpliFaster, we offer a range of tools specifically to help coaches and athletes get the most out of their VBT programs.

在SimpliFaster，我们提供一系列专门设计的工具，旨在帮助教练和运动员充分利用他们的VBT训练方案。

One such tool is the Enode Sensor.

其中一款工具便是Enode传感器。

Enode SensorEnode传感器

The Enode Sensor is a state-of-the-art device that provides real-time data on movement velocity.

Enode传感器是一种尖端设备，可实时监测运动速度数据。

It’s small, light, incredibly accurate, and easy to use, making it a powerful tool for any VBT program.

它小巧轻便，精度惊人且易于使用，成为任何VBT（速度基础训练）项目的强大工具。

Here are some of its features:

以下是其部分特点：

Real-Time Feedback: The Enode Sensor gives instant feedback on movement velocities, allowing you to make immediate adjustments.

实时反馈：Enode传感器能即时提供运动速度数据，让您快速做出调整。

User-Friendly Interface: The Enode Sensor is designed with ease-of-use in mind, featuring a simple interface and easy attachment options that can be integrated into nearly any training program.

用户友好界面：Enode传感器设计时充分考虑了易用性，其简洁的界面和便捷的安装方式可轻松融入几乎所有训练方案中。

Durability: The Enode Sensor is both durable and reliable, keeping up with intense training sessions.

耐久性：Enode传感器既耐用又可靠，能够适应高强度训练课程。

Compatibility: You can use it with a wide range of different types of exercises and equipment.

兼容性：可搭配多种不同类型运动项目和装备使用。

Conclusion结论

Velocity-based training is a great method for improving athletic performance.

基于速度的训练是提升运动表现的绝佳方法。

Coaches and athletes can create highly effective and individualized training programs by understanding and using the VBT chart and zones, making sure all training is optimized, safe, and intentional towards a goal.

教练和运动员通过理解并运用VBT图表及训练区间，能制定出高效且个性化的训练方案，确保所有训练都经过优化、安全且目标明确。

Whether you’re a coach, trainer, or athlete, our range of products, including the Enode Sensor, can help you take your performance to the next level.

无论您是教练、训练师还是运动员，我们的产品系列，包括Enode传感器，都能助您将表现提升至新高度。

FAQs常见问题

How do velocity zones work in VBT?

VBT中的速度区间是如何运作的？

Velocity zones in VBT categorize the speed of movement into different ranges, each corresponding to specific training adaptations.

VBT中的速度区间将动作速度划分为不同范围，每个区间对应特定的训练适应性。

How can I incorporate VBT into my existing training program?

如何将VBT融入现有的训练计划？

Start by identifying your target velocity zones based on your training goals. Use a VBT device to measure movement velocity during exercises. Adjust your loads accordingly to stay within the desired velocity ranges, and consistently monitor and record your performance to track progress and make necessary adjustments.

首先根据训练目标确定目标速度区间，使用VBT设备测量训练动作速度。相应调整读档以保持在目标速度区间内，持续监测并记录训练表现，从而追踪进度并进行必要调整。

What are the benefits of using VBT charts and zones in training?

在训练中使用VBT图表和区域有哪些好处？

Using VBT charts and zones provides several advantages like personalized and optimized training, easier performance targeting, injury prevention, and immediate feedback.

利用VBT图表和训练区间具有多重优势，如实现个性化优化训练、更轻松达成表现目标、预防运动损伤以及获取即时反馈。