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12/08/2026

VELOCITY-BASED TRAINING — CHASING PBs WITH PURPOSE

Only had 45 minutes to train today, so after a warm-up, pillar prep and movement prep, it was straight into the work:

Zercher Squats
Pendlay Rows
Cable Chest Flys
And because it’s ridiculously hot outside… a little summer biceps & triceps to finish.

One of the reasons I use Velocity-Based Training (VBT) with is simple — it gives you feedback you can actually use.

Rather than just looking at the weight on the bar, VBT shows you how you’re moving that weight.

Two reps might both be 100kg, but they’re not necessarily the same rep.

Bar speed gives you an insight into readiness, intent, fatigue and performance. When the numbers are moving well, it can give you the confidence to push. When velocity starts dropping, it tells you something too.

And that’s where it becomes really useful when you’re chasing a PB.

You’re not just guessing whether you’ve got more in the tank. You’ve got objective feedback alongside how the lift feels.

For me, that creates competition within the session.

Can I move the same weight faster?
Can I maintain velocity across the set?
Can I add load without losing the speed I’m looking for?

That immediate feedback creates intent — and intent matters.

Whether the goal is strength, power or simply performing better, VBT gives context to the weight on the bar and helps you make better decisions session by session.

You still need good programming.
You still need good movement.
You still need consistency.

But having real-time feedback can be the difference between simply lifting weights and actually understanding your performance.

Train with intent. Measure performance. Chase progress.



PersonalBest PB AthleticPerformance BLSCC

30/07/2026

Countermovement Jumps (CMJ) are one of our go-to tests for monitoring lower-body power, explosiveness and, most importantly, readiness to perform.

Here we have Danny performing a Countermovement Jump with an arm swing. While a standard CMJ allows us to monitor neuromuscular fatigue consistently over time, adding the arm swing creates a movement that’s more representative of how we actually jump in sport.

For a goalkeeper, this is highly relevant. Whether it’s attacking a cross, making a reaction save or changing direction explosively, the arm swing contributes to force production and helps achieve maximum jump height. It gives us a better insight into how power transfers into real sporting actions.

Using VBT and jump profiling, we can monitor performance over time, identify fatigue, track improvements in explosive power and make informed decisions around training intensity.

Test. Track. Adapt. Perform.

10/07/2026

At BLSCC, we use the Countermovement Jump (CMJ) as one of our key performance tests.

It provides an objective way to measure lower-body explosive performance and monitor changes over time. By tracking CMJ consistently, we can help assess training progress, support decisions around training loads, and build a clearer picture of an athlete’s performance.

Traditionally, jump height was measured using methods such as jump sticks, wall markings or chalk, which could be time-consuming and less practical for regular testing.

Using , we simply attach the sensor, perform a few jumps, and receive immediate, objective feedback. It makes testing quick, repeatable and easy to use in everyday training, helping coaches and athletes make more informed decisions.

Measure. Monitor. Improve.

06/07/2026

After more than five years of using Velocity Based Training (VBT) with athletes and the general population, I genuinely believe it’s one of the biggest advances in strength training.

Instead of relying purely on percentages or how a weight feels, VBT measures how fast you move the load, giving instant feedback on every rep. That means you can train the quality you’re actually aiming for—whether that’s speed, power, strength or maximum strength.

One thing I really like about Remaker is that it isn’t limited to barbells.

You can also use it on pin-loaded and plate-loaded equipment, meaning VBT can be applied to isolation exercises as well as compound lifts. That gives coaches, therapists and gym members far more ways to programme with objective data instead of guesswork.

For me, the biggest benefits are:
• Objective progress tracking
• Smarter load selection
• Better fatigue management
• Higher quality training
• More consistent results

I’ve used VBT across athletes, team sports and everyday gym members, and the improvements in training quality have been obvious.

I genuinely believe this is the future of strength training.

Have you tried Velocity Based Training yet? Let me know your thoughts below.

With January in the books how has your training gone? Clearly my training faces have followed me into 2022 😂I’ve been so...
30/01/2022

With January in the books how has your training gone?
Clearly my training faces have followed me into 2022 😂

I’ve been so proud of my clients for staying consistent and delivering some fantastic results.
I generally don’t put too much pressure on my clients in January (they’ll probably say different) as I just like to see them get their routine back and regain consistency.
February however is a different story , as we all have targets to hit.

Let’s go 💪🏼

First bit of activity of 2022 with a morning run around Canary Wharf.I’d love to say it was easy but it was horrible, bo...
01/01/2022

First bit of activity of 2022 with a morning run around Canary Wharf.
I’d love to say it was easy but it was horrible, body felt like s**t! But got it done 💪🏼 roll on rest of 2022 we keep grinding 💪🏼

As another New Year approaches we’ll all be using it as a way to plan what we should change.I’ve been in the industry fo...
31/12/2021

As another New Year approaches we’ll all be using it as a way to plan what we should change.

I’ve been in the industry for over 20 years and I’m used to getting bombarded with NY resolutions. Many tbh are unrealistic and quickly fade away.
However I’ve seen many peoples attitude change over the past few years and learn that getting in or near the condition you’re aiming for takes consistency and dedication.

Nutrition, Movement, Mindset are all key foundation pillars.

Working hard for a few weeks or months won’t do it! You need to aim for a long term goal, while breaking that down to smaller quarterly/monthly and maybe weekly targets.

Find a good coach that will work with you on planning this out so you can see the journey unfold.

Make 2022 the year and approach that actually brings change and routine to you and your body.

Good luck to you all

Ps if anyone needs help finding a good coach around London/Essex I know plenty and would be happy to advise

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