This month I added 6:30 a.m. micro-sessions using a PUSH band to set individual velocity targets, and my busiest clients are hitting steady bar-speed PRs without extra volume. The short, personalized blocks are driving motivation because they can chase a number every set — anyone else seeing better adherence with VBT?
Are you capping velocity loss per block? On my 6:30 a.m. PUSH blocks I set a tight 5% cap and auto-stop sets, then finish with one ‘chase’ single to beat the best m/s — it keeps quality high, but with newer folks I limit it to two movements.
Quick win: 3 CMJ readiness jumps set daily m/s zones, then EMOM doubles — clusters optional. strongerbyscience.com/velocity-based-training Thoughts?
I’m seeing the same with 6:30 a.m. folks using PUSH. I set the first work set’s target to last week’s best MPV and auto-adjust ±2–3% if rep 1 is >/< 0.05 m/s from target — keeps the ‘chase a number’ vibe without creeping volume. Only snag: PUSH sometimes lags on the very first rep, so I have them do one empty-bar ‘dummy’ rep to wake it up — ; anyone else getting that?
@edwardc88 I gate reps off the audible cue in PUSH: they only take the next rep when m/s rebounds to within 0.03 of their best for that set; if it doesn’t happen in about 25 seconds we cut the set and move on — keeps the chase without extra fatigue. Small caveat: for pulls I use peak velocity instead of MPV to make the cue more reliable. Do you use audio or just the screen?