The Digitalization of Resistance Training

Shopping, traveling, socializing, eating, sleeping, and leisure exercising: the advent of digitalization has permeated virtually every aspect of modern life. This impact extends not only to our everyday routines, but also to high-performance sports across all levels, including high school and university sports. Digitalization has become deeply ingrained in these athletic settings, showcasing its transformative influence on optimizing human performance and pushing the boundaries of athletic achievement. One notable area of athletic development appears to be trailing in terms of digitalization, however, and that is resistance training.

Looking out on the sports field, GPS systems have revolutionized how coaches and sports scientists monitor athletic capacities and performance, offering a vast array of digitalized metrics, from speed and distance to heart rate variability and associated derivatives such as player or training load. Video analysis tools, meanwhile, have become crucial assets by offering a comprehensive perspective on athletes’ actions, opponents’ strategies, and team dynamics. These tools allow coaches to digitally capture, review, and analyze footage from training sessions, scrimmages, and competitive matches with unprecedented detail and precision.

Even traditional pen-and-paper methods like wellness questionnaires have largely shifted to digital platforms. This transition enables real-time insights into athletes’ physical and mental states, offering coaches and support staff quick and useful insights for adjusting training sessions “on the go.”

In weight room settings today, however, resistance training monitoring still predominantly relies on traditional methods supplemented by occasional manual tracking. Coaches and athletes often use pen-and-paper methods or spreadsheets to record “key metrics,” such as sets, reps, loads lifted, and exertion experienced during strength and power training sessions. Additionally, direct observation and feedback from coaches play a vital role in assessing form, technique, and exertion levels.

While some advancements in technology may be incorporated—such as accelerometers, linear position transducers, and cameras—the core of resistance training monitoring remains rooted in established practices. This reliance on traditional methods highlights an area where further integration of digital tools and innovations could enhance the efficiency and effectiveness of resistance training programs in athletic development.

Optimizing Resistance Training Monitoring and Prescription With Barbell Velocity

A primary method of digitalizing resistance training in athletic settings is through monitoring barbell velocity. Indeed, using barbell velocity to monitor and prescribe resistance training falls under the umbrella term velocity-based resistance training—a training methodology that is not so novel anymore, with dozens of research articles coming out yearly and showcasing its utility in real-world settings.¹

By utilizing tools such as accelerometers with associated smartphone applications, coaches and athletes can capture detailed data on barbell velocity in real time. This is important, as barbell velocity can be utilized in at least four different ways to optimize performance and help coaches make better-educated training decisions.¹

Barbell velocity can be utilized in at least four different ways to optimize performance and help coaches make better-educated training decisions, says @JukicIvan. Share on X

1. By continuously tracking barbell velocity during workouts, coaches can assess athletes’ daily readiness to train. More specifically, fluctuations in movement velocity may indicate variations in fatigue levels or recovery status.^1,2 This information enables coaches to adapt training loads and volumes in real time to match individual readiness levels, thereby optimizing training adaptations and minimizing the risk of overtraining or underperformance (i.e., loads are higher or lower than they “should be” on a given day).
2. By providing augmented velocity feedback, athletes can refine their execution of each repetition to maximize training effectiveness. Research has shown that kinetic and kinematic outputs are significantly enhanced with barbell velocity, increasing by approximately 8.4% when feedback is provided during resistance training.³ Acute improvements in motivation, competitiveness, and muscular endurance have been reported to occur with augmented velocity feedback.³
3. Real-time monitoring of barbell velocity provides athletes with objective feedback on their exertion levels during resistance exercises. Movement velocity during resistance training can be used to predict how many repetitions athletes are capable of doing in a given set^4,5 and how many repetitions they have left in reserve after completing a set^6,7 without asking athletes a single question. This allows for greater control of a training stimulus and, hence, better fatigue management, which can have implications for recovery strategies.
4. Tracking barbell velocity in real-time allows coaches to quantify neuromuscular fatigue induced by each set and assess the rate at which fatigue develops during a given workout.^8,9 By analyzing changes in velocity over successive repetitions or sets, coaches can identify patterns of fatigue accumulation and adjust training variables accordingly to manage fatigue and optimize performance outcomes. This precise monitoring of neuromuscular fatigue dynamics enhances the effectiveness of resistance training programs, promoting efficient recovery and long-term athletic development.^10,11

With all this data, coaches can make informed decisions regarding training load, volume, and recovery strategies to optimize long-term athletic development while minimizing the risk of unnecessary stress or potential injury. Furthermore, the digitalization inherent in the velocity-based approach to resistance training enables the seamless integration of historical training data. This capability allows coaches to track athletes’ progress over time and tailor training prescriptions accordingly.

By leveraging digitalization in resistance training monitoring, coaches can enhance the efficiency, effectiveness, and sustainability of training programs, ultimately empowering athletes to realize their full potential.

The Future of Velocity-Based Resistance Training is Versatility

Despite the well-researched benefits of the velocity-based approach to resistance training and the inherent digitalization it entails, its widespread implementation still lags behind popular technological advancements like GPS systems. There are several reasons why this might be the case.

Despite the well-researched benefits of the velocity-based approach to resistance training and the inherent digitalization it entails, its widespread implementation still lags behind popular technological advancements, says @JukicIvan. Share on X

For instance, the suitability of existing velocity-based monitoring devices for a wide range of resistance exercises is a concern. Many devices are designed primarily for barbell movements, limiting their applicability to other types of resistance exercises, such as body-weight exercises or machine-based workouts. Similarly, many velocity-tracking devices focus solely on velocity metrics, which may not be seen as a justifiable purchase. In this regard, having additional features such as barbell path analysis, along with rotation and inclination tracking, could provide coaches with insights into movement mechanics and technique efficiency during resistance exercises.

Furthermore, the weight and bulkiness of some devices may impede athletes’ movements or limit their versatility, rendering them impractical for certain training scenarios. Coaches may also hesitate to adopt velocity-based training due to the perceived complexity of integrating yet another piece of technology into their toolbox. This reluctance may stem from the fact that coaches are already utilizing other technological tools, such as optical measurement systems or flywheel machines, each requiring its own software and protocols. Thus, the challenge lies in seamlessly integrating a velocity-based approach to resistance training into existing training methodologies without overwhelming coaches or justifiably disrupting established workflows.

A solution to these issues can be a versatile device like Enode, an accelerometer-based technology. This compact, wireless device offers comprehensive monitoring capabilities and movement analysis features across a wide range of exercises, including free-weight, body-weight, and machine-based movements. Furthermore, its compatibility with other commonly used modalities of training, such as flywheel machines and jumping exercises, provides coaches with a holistic view of training data regardless of the training modality employed in the weight room.

By consolidating all data streams into a single software platform, coaches can easily monitor and analyze training progress across different exercises and modalities using Enode, facilitating informed decision-making and personalized training interventions. This integrated approach to performance monitoring has the potential to streamline coaching workflows, optimize training outcomes, and foster long-term athlete development. Therefore, the integration of accelerometer-based technology such as Enode in the weight room could represent a significant leap forward in overcoming the obstacles associated with digitalization in resistance training, offering a promising avenue to augment performance monitoring and advance athlete development over time.

By consolidating all data streams into a single software platform, coaches can easily monitor and analyze training progress across different exercises and modalities using Enode, says @JukicIvan. Share on X

In considering the overarching trend of monitoring training loads and our increasing reliance on it, particularly through GPS data, it begs the question: are we truly capturing the full spectrum of training stressors, particularly those inherent in resistance training?

While GPS technology offers valuable insights into athletes’ external workload, the absence of comprehensive monitoring of resistance training could leave a significant gap in our understanding of the overall training load experienced by athletes. Given the pivotal role of resistance training in many athletic development programs, ensuring proper monitoring of this component is imperative. As such, integrating accelerometer-based technology for comprehensive resistance training monitoring becomes not only desirable but essential for a more holistic and informed approach to athlete management and performance optimization.

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References

1. Weakley J, Mann B, Banyard H, McLaren S, Scott T, Garcia-Ramos A. Velocity-based training: From theory to application. Strength & Conditioning Journal. 2021 Apr 1;43(2):31-49.

2. Banyard HG, Nosaka K, Vernon AD, Haff GG. The reliability of individualized load–velocity profiles. International journal of sports physiology and performance. 2018 Jul 1;13(6):763-9.

3. Weakley J, Cowley N, Schoenfeld BJ, Read DB, Timmins RG, García-Ramos A, McGuckian TB. The Effect of Feedback on Resistance Training Performance and Adaptations: A Systematic Review and Meta-Analysis. Sports Medicine. 2023 Sep;53(9):1789-803.

4. Miras-Moreno S, Pérez-Castilla A, García-Ramos A. Lifting velocity as a predictor of the maximum number of repetitions that can be performed to failure during the prone bench pull exercise. International Journal of Sports Physiology and Performance. 2022 Jun 14;17(8):1213-21.

5. Jukic I, Helms ER, McGuigan MR. The fastest repetition in a set predicts the number of repetitions completed to failure during resistance training: The impact of individual characteristics. Physiology & Behavior. 2023 June 1;265:114158.

6. Jukic I, Prnjak K, Helms ER, McGuigan MR. Modeling the repetitions‐in‐ reserve‐velocity relationship: a valid method for resistance training monitoring and prescription, and fatigue management. Physiological Reports. 2024 Mar;12(5):e15955.

7. Pérez-Castilla A, Miras-Moreno S, Weakley J, García-Ramos A. Relationship between the number of repetitions in reserve and lifting velocity during the prone bench pull exercise: an alternative approach to control proximity-to-failure. The Journal of Strength & Conditioning Research. 2023 Aug 1;37(8):1551-8.

8. Sanchez-Medina L, González-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Medicine and science in sports and exercise. 2011 Sep 1;43(9):1725-34.

9. Jukic I, Castilla AP, Ramos AG, Van Hooren B, McGuigan MR, Helms ER. The acute and chronic effects of implementing velocity loss thresholds during resistance training: A systematic review, meta-analysis, and critical evaluation of the literature. Sports Medicine. 2023 Jan;53(1):177-214.

10. Pareja-Blanco F, Sánchez-Medina L, Suárez-Arrones L, González-Badillo JJ. Effects of velocity loss during resistance training on performance in professional soccer players. International journal of sports physiology and performance. 2017 Apr 1;12(4):512-9.

11. Pareja-Blanco F, Villalba-Fernández A, Cornejo-Daza PJ, Sánchez-Valdepeñas J, González-Badillo JJ. Time course of recovery following resistance exercise with different loading magnitudes and velocity loss in the set. Sports. 2019 Mar 4;7(3):59.