Smarter Strength Training: How VBT Helps You Lift More in Less Time
What if you could train like a pro athlete—without spending hours in the gym?
Our members have something in common with elite teams like the Miami Heat, Detroit Pistons, Brooklyn Nets, and 1/3 of the NFL.
No, it’s not sheer talent or a million-dollar contract. It’s a cutting-edge training method used by the pros: velocity-based training (VBT).
VBT uses AI and a camera to give you real-time feedback on your lifts. That way, you know exactly when to push, when to back off, and how to get stronger faster. It works even on days when you’re tired or stressed. And it helps you make gains without burning out.
Ready to learn what VBT is and how it can help you crush your goals? Let’s dive in.
What is Velocity-Based Training (VBT)?
VBT is a smarter way to lift. Instead of guessing how much weight you should lift on any given day, VBT uses technology like AI cameras and sensors to track how fast you move the weight during a rep.
Your strength level isn’t the same every day. It depends on factors like fatigue, outside stress, sleep, and more. With VBT, you can adjust the weight or reps based on how you feel that day and get the most out of your workout every time.
And no, it’s not just for pro athletes. Beginners and intermediate lifters benefit from VBT, too. It takes the guesswork out of training, helps you lift with explosive power, and builds strength faster than just grinding away on your usual routine.
How Does Velocity-Based Training Work?
VBT focuses on your lifting speed instead of asking if you're lifting too light or heavy. Small sensors, such as a barbell sensor, track your speed in real time.
At Dirty Water Fitness, we use the Perch system. This device tracks your velocity (speed) in meters per second.
Slower speeds (slower than 0.5 m/s) mean the weight is challenging for you.
Faster speeds (faster than 0.5 m/s) mean that this weight is not as challenging—you can probably go heavier.
So say you’re deadlifting 100 lbs. The Perch system records the speed of your rep as 0.3 m/s. That means 100 lbs on the deadlift is a bit too heavy for you today. Yes, even if 100 lbs was no problem for you last week!
Maybe you didn’t sleep enough last night, you’re extra stressed at work, or you’re fatigued from a long run yesterday. Whatever the reason, the data suggests that you would most likely benefit from lowering the weight a bit. Meaning, you’ll get stronger faster if you lift less right now.
How much should you take off? Every exercise has a "sweet spot" for speed. Our coaches can look at the data and help you find the right intensity for that training session.
Velocity-based training gives you objective feedback in real time. That way, you can make every rep count. It means you don’t have to “push through” when your body resists. Instead, you get immediate guidance to lift smarter and safer.
As you dial each rep to your optimal effort for that day, you’ll become stronger and reach your goals sooner.
Benefits of Velocity-Based Training
1. VBT meets you where you are every day.
Ever had a gym day where your usual weights feel too heavy?
Or a day when you feel like you could bench a building?
VBT takes care of this for you. It adjusts intensity based on your body's readiness today. That way you won't overdo it on tired days, and you'll make the most of those Hulk-smash days.
2. VBT cuts the guesswork out of lifting.
With VBT, you don’t have to wonder how much weight to lift. The system gives real-time feedback on how fast you complete each rep. It shows you when to lower the weight or push yourself harder. You always find the perfect balance.
3. VBT keeps you safer.
VBT alerts you when fatigue sets in and form falters. Instead of pushing yourself too hard when your energy level is lower, it helps you adjust your expectations and your weight. This can help you avoid potential injuries.
4. VBT turns your workout into a game.
With real-time data feedback, your workout becomes a lot more fun. It can make you more motivated and focused. It makes workouts feel less like a chore.
In short, velocity-based training helps you lift smarter, safer, and stronger on every rep.
Velocity-Based Training in Action: Watch Leona Smash a New Record
Dirty Water Fitness member Leona had been chasing 100 lbs on the Clean & Jerk for awhile. One day, the VBT data told us her speed at 95 lbs was way faster than usual. That was her green light.
With the numbers behind her, Leona went for it. You can probably guess that she crushed 100 lbs like a pro.
Check out the video below:
Without that instant feedback, she might have played it safe and missed her chance to hit a new PR.
How to Implement VBT for Yourself
Start with basic equipment. You can use affordable devices like wearable accelerometers or smartphone apps like Metric to measure your movement speed.
Establish baselines. Using your equipment, figure out your average lifting speeds for various exercises to set benchmarks. For now, don’t worry about what the numbers “should” be. Just take note of what your speeds are.
Monitor progress. Regularly track your speeds to identify improvements, signs of fatigue, or opportunities to go harder. If you can lift the same amount today at faster speeds than you did last week, that’s a good sign!
Adjust workouts accordingly. Use the data to modify loads, reps, or rest periods to optimize training outcomes.
Training Smarter: How DWF Members Use VBT Day-to-Day like the Pros
The Tech
Our secret weapon at Dirty Water Fitness is the Perch unit. Engineered just down the street from us at MIT, it's a slim camera that clamps onto our racks. Here it is in action:
We love it because our members don’t have to mess with wearables or wires. They just lift like they normally would, and the Perch immediately displays their speed on a screen. Newbies like it because it's easy feedback. Regulars geek out over fine-tuning every rep. Either way, you're getting NFL-level intel every time you come in.
Riding the Wave on Good AND Bad Days
Crummy night's sleep? Rather than pushing heavy weights (and risking injury), VBT lets us know when to adjust with lighter weights or fewer sets. You still train hard, but you make progress in a way that honors your body.
Or maybe you’re strutting around feeling invincible? We add weight or or reps. You leave pumped up instead of thinking, "Could I have done more?"
Over time, all these minor tweaks add up to big gains. VBT prevents our members from grinding through exhausted reps or not getting the most of their more energetic days.
Why Our Lifters Keep Winning
Most gyms estimate your effort. We quantify it. For lifters fed up with hit-or-miss workouts, VBT solves two major headaches:
Plateaus: Stuck at the same weight? Velocity data catches small wins (such as 0.1 m/s gains) to keep momentum.
Injury Risk: Push too hard, and cracks form. Perch flags fatigue before you feel it.
Personalized, Inclusive, Tech-Driven: The DWF Difference
At Dirty Water Fitness, every small group session follows the same program, but that doesn’t mean every workout is the same. With VBT, we personalize the experience in real time. Our coaches use VBT data to change your workouts in real time.
Say your deadlift speed dips. We’ll adjust the weight on the spot. Crushing your squats today? We’ll push you to go heavier. No guesswork, no wasted reps. You get stronger without grinding more than you have to.
VBT sounds fancy, doesn't it? It can be. We have gizmos, but our secret ingredient is human. Coaches who high-five your wins. Members who whoop when you achieve a personal best. Ever seen someone fist-pump over 0.2 m/s gains? You will here.
Stop Guessing, Start Progressing
Do you want to stop guessing and start knowing for sure how to get stronger, sooner? We're proud to be the only Massachusetts gym offering the Perch velocity-based training system.
If you’re in the Boston or Cambridge area, email us at contact@dirtywaterfit.com now and get 50% off your first month of small group personal training.
P.S. Getting stronger is as much about recovery as it is about working hard. Our recovery suite helps you recover after your workout and boost your gains. Book a session today and take advantage of our infrared sauna and Normatec Compression Therapy to revitalize your muscles.
