Fortunately, many linear encoder VBT devices, including Vitruve have been scientifically validated. The Vitruve Encoder is a linear position transducer . It has an optical linear encoder encased in an outer shell made from ABS plastic.
- This lets you see if you’ve gotten stronger or weaker on any lift that you use the encoder for.
- I believe this conceptual weakness is tied back to the original misinterpretation of the original work by Roman and Verkoshanksy.
- Measure velocity loss during a set to control the number of reps completed and avoid working into failure by stopping at a 20-25% drop in velocity.
- To do this, you need to set the baseline velocity AND a fatigue percentage.
Otherwise, it’s unnecessary data overload, in my opinion. Most importantly, it’s a major motivational feature. If you’re going into your set with a velocity goal in your mind, this lets you know if you hit it or not. You’ll find yourself lifting with greater effort on every rep. Once you complete your set, end the recording by tapping the red recording button. Then you’ll have the option to save the video to your phone or you can hit cancel if you want to discard it.
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What features does the paid Vitruve TEAMS app have that the free app doesn’t?
Simply navigate to the Exercises tab of the app, represented by a dumbbell icon. I highly recommend using the roller hook for any barbell movement. It takes less than a second to attach it to the barbell and it stays in the same vbt chart position even if the barbell rotates. You just place the magnetic portion on the underside of the barbell sleeve or shaft and it will stay there. A magnetic smartphone mount that lets you attach your phone to a power rack .
However, it’s super useful if you have an online coach that you work with. You can send him the video so he can see your form and velocity data all at once. To be clear, the app isn’t analyzing the video to determine your velocity metrics. Rather, the video is just synced up with the encoder in real-time. On the following screen, you’ll be able to choose from several popular compound exercises that are already available in the app by default. Since VBT is more practical for the major lifts, chances are that the lift you want to do will be in this lift.
In order to use just the encoder without the app, then you’ll be relying on the OLED and the physical buttons beneath it. If you’re brand new to VBT and have never set up a Force-Velocity Profile, it may take a few attempts to get it right. I think my issue was that I was incorrectly choosing the amount to lift for each progressive set . Next, tap the down arrow at the top to bring up the list of exercises to choose from. Select the exercise you want to set up a Force-Velocity Profile for. This is important because your 1RM fluctuates daily based on a whole host of factors.
One of the great parts of the Vitruve App is that you can see your strength progress over time. The app records every training session you use the encoder for. This lets you see if you’ve gotten stronger or weaker on any lift that you use the encoder for. The fatigue setting allows you to program a cutoff for how much fatigue to endure before stopping.
I recommend transporting it in the included neoprene pouch for extra protection. The higher the subscription tier, the longer the date range you can export. If you want to get a reliable and reasonably priced Velocity Based Training device, then yes, the Vitrue Encoder is worth buying. So the price you see is the price you’ll pay when all is said and done. You charge the device with the included Micro USB Type-B cable.
It lets you know ahead of time if you should go heavier than normal or lighter than normal. In order to actually hit within the target range of 0-25% velocity loss when using the Vitruve app, I recommend setting your “Fatigue – Intra %” at a value between 5-20%. The estimated 1RM data point is a cool and useful metric.
Connecting the Vitruve Encoder to the App
Gonzalez –Badillo’s research found an almost perfect relationship between %1RM and the corresponding velocity in the individual’s velocity profile. In other words, when a subject tests their 1RM, their velocity at the corresponding percentages of 1RM always stays the same. 1RM is very variable according to various factors such as day, time, motivation, fatigue,stress, etc.
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This isn’t a new idea, research has been highlighting the differences in minimum velocity thresholds for different exercises for years . It is critical to understand that all exercises have a unique load velocity profile. Typical explanations of the velocity https://cryptolisting.org/ zones makes it appear as if they are universally applicable. Unfortunately, this is an enormous misinterpretation of the fixed zones originally described by Dr. Bryan Mann. The origins of velocity zones are actually incredibly narrow and specific.
To give you an idea of how fast this is, the average velocity of a punch is 13 ft/s (3.96 m/s). Powerlifters or other athletes who are serious about implementing VBT into their training and want a scientifically validated device to do it with. Tap both buttons at the same time to show the menu. The menu shows a summary of mostly technical data, including the number of your unit, whether it’s set to UP or DOWN , firmware version and ID.
How Do You Use the Vitruve Encoder?
Again that feedback can be used for all three purposes of VBT. I might tell an athlete he has to touch 11 feet on an approach jump 20 times in a workout. That is placing a velocity requirement on the jump. Or at the facility where I train we have angled steel beams in the ceiling, and I’ll have an athlete see how far up the beam they can throw a medicine ball.
Click “download” on the lift you want and they’ll be available when you’re in the Training tab. In this section, I’ll tell you all you need to know about using the app. I’ll show you all the important settings and options and how to track your lifts. A magnetic roller hook that lets you connect the string to the barbell almost instantly. It stays in the same position even when the barbell rotates.
Loads of such little magnitude will only allow for very small ranges of acceleration . It is likely that this zone is best used with some sort of accommodating resistance to increase the acceleration in later ranges of motion. The power-velocity table is the raw data from the power-velocity curve.
Sometimes you’ll find that there is no existing history because you’ve never used a certain weight for a given exercise (or at least you haven’t used that weight in the past 2 months). In this case, I’ll look at my training log to see which weight I used in the previous week (usually it’s a 5 lb difference). I’ll input that previous weight and then check the velocity history and make a note of it.
Just the Encoder
In the grand scheme of all human movement, strength exercises — like the squat and bench press — just aren’t very fast. Measure velocity loss during a set to control the number of reps completed and avoid working into failure by stopping at a 20-25% drop in velocity. This keeps training consistent around an 8RPE, avoiding any nasty increases in systemic fatigue that can result from working to failure on a regular basis. 20% fatigue will still be a tough set, but assures us that we are leaving 2-3 reps in the tank. These examples listed are high impact levers; the changes you can make to a training session that will give big returns for the investment. You will notice that I did not give an example for changing bar speed as a way to influence training outcomes.
However, this is not recommended since the Bluetooth connection is more reliable. You will see the OLED screen turn on and the Vitruve logo will appear. Next, it will display your encoder’s number (e.g. mine is 238), which is only useful if you have multiple encoders. On the low end, the price for one encoder using the lite tier of the app subscription will cost you $737 . On the high end, the price for the platinum app subscription and 6 encoders will run you $3,882. You get the roller hook and magnetic phone, both of which make your training workflow so much more efficient when using the Vitruve Encoder.
This is an important distinction since there are some differences between the iOS version and the Android version. The iOS version is the first to get new features. So the Android version is always lagging in comparison. You can secure the velcro strap around the bar, too, but it takes a few seconds to put on the bar, which interrupts your workout flow a bit. Plus, it will rotate with the barbell, pulling the string with it. Note that it is also possible to connect the encoder to the app via WiFi.
With all this in mind, measuring bar speed is a fine idea; there’s nothing wrong with it; but it is definitely not a necessity in athletic development. The things you can do with it have all been done without it for a long time. We are not in “the age of VBT.” Rather training has been largely velocity based for centuries.