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In our continuous effort to provide an evolving customer experience, be on the look out for some customer centric Bar Sensei / A2P Sport App features and refinements coming this Fall. We have listened to your feedback, and are engineering the deliverable right now. Our updates cover all existing customers, while also creating a more enticing package for the new customers.
Speaking of enticing for the new customers, the big announcement (that we spilled on Twitter last week):
Announcement #1 ...a price reduction for each Bar Sensei unit. The new price is $375 (a 25% savings!). In addition, all of our customers who purchased direct within the past 60 days received an auto credit to match the new pricing.
Our goal within the sport tech space has always been to innovate and bring affordable tools into the field. Since we have now passed the 2 1/2 year mark of offering today's Bar Sensei / A2P Sport App package, our incremental costs have decreased. Why is this a win for you?
Our cost savings and business stability equals a stronger balance sheet, which, in turn, means we can afford to pass on a price savings benefit to you. We always look to work in cooperation and think long-term, which is one key advantage of working with a privately funded company that does not need to generate extra profit to pay back hungry investors.
Announcement #2 ...new movement protocols & exercises are on the way. We have written before that A2P is not about chasing a bunch of exercises to proclaim a big (and useless) list; rather, we will always focus on the movements that make sense for velocity based training and barbell tracking feedback. Our customers have asked for some logical additions, and development is in the works. We will offer specifics late summer, after we go through some initial testing. Overall, we feel these additions will help round out the exercise list and Bar Sensei utility. And, since these feature upgrades are app based, current customers will just need to do a quick A2P Sport App update to get the latest!
Announcement #3 ...enhanced workflow to improve the overall experience. We need to leave this one a bit abstract at the moment, as there are many pieces that come into play. The goal with this announcement, and it's accompanying planned refinements, hits centric on the user experience and appeal to a wider audience. Please stay tuned on this one!
Announcement #4 ...integrating complementary sport tech product solutions. We certainly understand that a VBT or bar tracking tool is just one piece of the athletic development and monitoring puzzle. It is important that the flow of the Assess2Perform products, like the Bar Sensei and Ballistic Ball, integrate as part of the broader user solution. An example, today we integrate with the popular TeamBuildr athlete and team training software platform. We look forward to announcing new partnerships that expand this appeal, and get at the point of why we develop the sport tech feedback tools that we do.
Today we wanted to lay out some MoveFactorX news related to velocity-based training and barbell tracking, straight from the horse's mouth. Published updates will be coming in and shared on our blog and social media outlets, please stay tuned.
by Scott Damman
Over the weekend I was looking through the Assess2Perform content we posted the past 2 1/2 years, specifically the educational content to inform the coaching community how to put a fresh lens on velocity-based training (VBT) sport tech metrics and application. When I came across a blog post related to the considerations of eccentric feedback (June 5, 2017), I wanted to re-fresh this important and under-valued topic.
The original blog (re-posted below) was inspired by a high performance conference put on by Athletic Lab. I thought it was great to see the topical conversation from that conference, and subsequent social media chatter, hitting on eccentric performance. When we came out with the Bar Sensei, eccentric speed/velocity was a key performance metric and indicator. We knew it was meaningful.
The great news for coaches is there has been a lot of fresh innovation and affordability within the VBT sport tech space. Options. The companies have moved the needle, but the coaching application has been relatively flat. The static state of "VBT application" and the continued focus on average bar speed (mean concentric velocity) outputs, and iterations of MCV, is still unfortunately the obvious use-case.
The business of VBT sport tech products is growing, the products are innovative; why is the mainstream application stuck in coaching methods that are decades old? Sure, in the 1990's when barbell VBT started getting traction in the U.S., average bar speed is what you pretty much had to work with, and it made coaching decisions better. Awesome and important step forward. The 1990's, this is when we used word processors to create documents, a fax machine to share the documents, and BoRics offered the mullett haircut.
Please keep in mind, above I used the word "mainstream", as there are plenty of innovative coaching thinkers (a big part of our Bar Sensei and Ballistic Ball customer base) who think through and apply the VBT metrics that matter. A modernized approach. The 80/20 rule probably applies. I could write 1,000's of words on the positive subject of applying the VBT metrics that matter for sport transfer, and quite frankly the common (wheel-spinning) over-use of VBT sport tech, but in short history, please take a look at this Assess2Perform blog, two years back...
Based on the conference tweeting, this past weekend's High Performance Development Conference 2017 hosted by Athletic Lab, looked to have some refreshing presentations. Seeing presentations around RFD, the eccentric side, and how they work together is great.
Just last month, SimpliFaster published an article titled Is It Time for Coaches to Rethink Velocity-Based Training? The article hit on the fact that we have become stagnant with legacy data, and laid out some alternative measurements and fundamentals to consider. RFD (the Bar Sensei POP-100 metric) and the Eccentric side were both discussed in the article, but for this post we will keep it on the eccentric side.
News flash, VBT is not limited to the concentric side, eccentric assessment is now available with some products, offering feedback that should raise a lot of eyebrows. After seeing this hot topic of eccentric preparation and awareness during the weekend conference at Athletic Lab, we stepped right on it and collected fresh Bar Sensei data today to show just how powerful this overlooked feedback really is. We also wanted to share data around this practical application, backing the discussion points up with real numbers.
Below you will see various screen shots of Bar Sensei feedback being displayed on the A2P Sport App. Reps 1 & 2 were completed in a typical controlled eccentric loading, then turning the load right around and fast on the way up. Reps 3 & 4were executed loading fast, then turning the load right around and fast on the way up. The essential distinction between reps 1 & 2 versus 3 & 4 was the loading (eccentric) speed.
Below each image is a short explanation centering on an individual metric. The results are interesting, probably not surprising, but seeing this type of feedback should get coaches thinking. Please focus on the bar graphs near the bottom of each image. The dark grey represents the Eccentric phase and the yellow represents the Concentric phase. With the outputs right next to each other you can easily see how they interact during each rep.
Important to note was that Distance was controlled, ranging from 0.53 to 0.56 meters. The 1.45 m/s (largest font) was the peak speed of the last (4th rep), and the 0.65 m/s is the POP-100 (our RFD measure, speed reached at the 100 millisecond point of the concentric phase).
Eccentric peak speed for each rep (grey) 0.88, 0.79...then the fast loading of 1.44, 1.64.
Looking at this in terms of Power, or the sometimes used term of negative power. There is MUCH greater eccentric power generated during the fast loading reps 3 & 4. Note, the concentric power stays consistent.
For those who are more acquainted with AVG Speed, this image offers just that.
It is important for innovative discussions and presentations to be backed by examples of practical feedback, making sure the education from the presentations can be directly applied. We feel showing real world feedback helps coaches connect the dots of what is happening, and should create another layer of productive conversations.
Product review by Scott Damman You may already be familiar with the Fit Grip magnetic mounts to secure your iPad to the power rack. A lot of these have been purchased for the weight room to be used with sport tech products. We showcase the Fit Grip PRO option with our Bar Sensei educational videos, with this product design being the most secure and versatile option on the market, by far. The team at Solve-It, who manufactures these robust mounts, recently shuffled up their product line-up a bit. We wanted to let you know what is new, how it may effect your purchase options, and offer an opinion on the changes.
Side-by-side, the new Mob Armor T3 (left) next to the Fit Grip PRO (now branded as the Mob Armor T2). The outermost dimensions of the two options are the same, 27cm L x 20cm W
The #1 aspect to understand is that the Fit Grip / Fit Grip PRO name goes away, replaced by the brand name Mob Armor. This change consolidates the Solve-It branding of their professional line (like the sport performance segment) with their consumer line. Mob Armor has been the choice smart device mount for many rugged adventures such as the Baja 1000 and off-road jeeping like we have near the Assess2Perform office in Montrose, Colorado. With the branding change, your new recommended purchase options are the Mob Armor T2 & the Mob Armor T3 enclosure systems.
Investing in a quality smart device rack attachment should always be a priority when using any VBT sport tech tool. #1 you protect your investment in a harsh training environment, and #2 the magnetic option allows for placement flexibility to meet the lift protocol and lifter height
Now, I have to say the branding change roll-out was a bit confusing, because instead of buying a full enclosure system (i.e. Fit Grip PRO), there are numerous "piece" options the buyer can select...different magnets or adhesive plates that match with different enclosures. It would be very easy to end up with something that is not compatible and have to re-do the order. To simply for the customer, we have cleaned up that aspect for you by selling the pieces as a full enclosure system, just like you see paired with our Bar Sensei or Ballistic Ball YouTube video guides. So, when you order a Mob Armor T2 or a T3, you get everything out of the box to secure your iPad and go to work with your Velocity-Based Training (VBT).
T2 and T3, what does this mean? For starters and some perspective, the Fit Grip PRO sold for $190. Not a cheap option, but like with most purchases, quality counts and pays itself back typically very quickly. The new pricing offers a value option at $160 (T3) and a premium option at $210 (T2). The more expensive T2 is essentially a direct re-branding of the Fit Grip PRO, while the T3 offers a fresh logical design that allowed the Solve-It team to trim some material and cost for the buyer.
Comparing the profiles: top is the $210 Mob Armor T2 (twin of the Fit Grip PRO), the iPad "sits in" the sandwich assembly with a design that offers a full enclosure. The bottom is the $160 Mob Armor T3, this sandwich assembly uses less material and exposes the sides & top of the iPad. The magnetic mount & magnetic power is the same for both options.
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We offer 3 enclosure options manufactured by Solve-It. Aside from the T2 & T3 there is the adjustable Mob Armor TAB Mount Magnetic ($99), the same TAB product that has been available for a few years. You may view all of the product details, see more photos, and purchase directly from our on-line store, or email us with a purchase order.
Please visit the Assess2Perform products page to purchase
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Some assembly required. When you receive your T2 or T3 enclosure system it will be in 3 pieces, the 2-piece enclosure and the magnetic mount attachment. In the past (Fit Grip PRO) the magnetic mount was machine rivet secured to the back of the enclosure. Today, putting a full enclosure together with the iPad takes the handy man work of using the included Allen wrench/hex key with 8 screws, fully assembled in 3-5 minutes. You know how it goes, the 1st assembly always takes longer! I like the new detachable magnetic mount design for a couple of reasons, #1 if the ball-joint fails or gets too loose (under warranty or after of few years of heavy use) you can simply swap out that part without sending back the full enclosure. #2, if your iPad size changes down the road you can modify by only purchasing the enclosure "1/2" the system. And, for shipment sake, the 3 piece packing really streamlines the packaging, as the previous pre-attached magnetic mount was bulky when it came to shipping multiple units. Lastly, if you travel around with this set-up like I do, by quickly detaching the magnetic mount everything fits nicely in the carry-on bag with the iPad still protected.
This is the sandwich assembly of the Mob Armor T3. 4 hex screws secure the metal plates together. The magnetic mount (not shown in this photo) is secured to the plate plate with 4 hex screws as well. Simple & solid.
The Mob Armor TAB mount magnetic does offer the flexibility of being adjustable and comes in at the lowest price of $99. But I am leery of the device protection it provides within the sport performance setting. The adjustable screws to set the arm lengths can get loose, the device is fully exposed -- which all add up to bad accident potential. The TAB option is better suited for a low impact environment, a good option for personal use.
My recommendation for sport performance training. The new Mob Armor T3 at the lower price of $160 gets the job done very well in the typical sport performance training environment. It is secure, it is tough, and that makes the T3 the best value and my recommendation. Solve-it made the right call with the re-brand and lower cost option, that is a win for sport performance buyers. Sure, the T2 is fully enclosed to increase moisture, dirt, and dust protection, but at $50 more per unit I think the T2 option is more Baja than weight room.
Sport Performance Coaches, you spend a lot of time, money, and energy on sport tech tools -- with VBT tech on the barbell leading the way. Mean or AVG bar speed (full range of motion) has been the standard metric for three decades. Did you ever stop and think about the modernization of VBT (velocity-based training)?
Sure, many new product options are now available and cost has come down dramatically. That's good news. But, what about the metrics? More good news, as there has been a lot of meaningful metric innovation. New sport tech purchases, but sticking with the 1990's (VBT mullet) metrics...? If that answer is yes, you may want to keep reading.
VBT redefined is about advancing Coach awareness to the metrics that matter. RFD, eccentric speed, propulsion -- these are just a few of the fresh metrics we feel tie more directly to transfer, fatigue monitoring, and on-field performance.
Please take 2 minutes (1:57) to get a glimpse of VBT redefined. It's time to think beyond the VBT mullet. And, for Coaches to have a conversation related to the VBT metrics that matter.
With the recent bump of sport tech velocity based training purchases, it's important to stay modern related to the optimal application of the sport tech feedback. For barbell velocity based training, it's time to consider moving beyond "average bar speed". The below link will take you to the short article on the SimpliFaster blog related to finding the measures in sport tech that matter. Discover accurate data recording for proper testing.
by Scott Damman. December 5th marked a very important 1-year anniversary for the Assess2Perform business. Some of our early customers (2015-16) had a rough experience using the beta & V1 products, and this mirrored some rough internal issues we were having with the company partnership related to getting the job done.
December 5, 2016 was the official re-organization date of the Assess2Perform you see today. This was the date that 2 of the original 3 partners set out to execute the vision and the commitment we made to the sport performance market. I don't like unfinished business.
No doubt, from a reputation perspective we still fight some of the baggage that stemmed from the past. We had teams, coaches, and individuals who took a chance on the early A2P products, and while some had great experiences, others did not. The good news, this past year has been chock-full of significant product and customer experience improvements. Some of these are obvious, while other parts go deeper under-the-hood. To us, it is about getting it right.
This one is pretty obvious. The old A2P PRO app next to the new A2P Sport app, where the emphasis was a class-leading UI/UX that was designed for team training.
The THEN and NOW is important to note, as I want those interested in VBT & sport tech to understand the bumps Assess2Perform has been through, how the company has evolved, and how the company is trending.
As a retrospective of the past 12 months, here are the key improvement points related to you, whether you are an A2P customer or someone considering our sport tech:
Bar Sensei & Ballistic Ball specific
We now offer the V2 of both the Bar Sensei and Ballistic Ball, these improvements were not simply tweaks; rather, these were from the ground-up fresh approaches to make the A2P Sport products work better in your environment. The Bar Sensei went from a taller Velcro strapped attachment to a much more slender module using a rugged neoprene sleeve. Aside from the design, the battery life was improved by 60%. We have always honored free upgrade exchanges to our early customers.
The increased battery life means a Bar Sensei can stay on the barbell for a few training days. It goes into auto sleep if not used for 30 minutes, another battery saving feature.
In July we started selling the V2 Ballistic Ball. The nature of the Ball with Brains creates numerous development challenges, from industrial design to proper user compliance. One of the break-throughs was finding a durable material and manufacturing process that did not break under normal use conditions. We stepped it up with our V2 design and went with a Kevlar infused material from Europe, which improved durability, grip, and feel.
The 9 inch and 12 inch diameter versions of the V2 Ballistic Ball.
Moving into 2018
We will be making some product announcements in early 2018. This news will offer additional value to some of our existing customers, and will also round out the A2P Sport product offering. There are some software & reporting plans in the works as well, all around improving the customer experience. What I want you to know is, it is our job and responsibility to protect and improve your A2P investment.
State of the business
This is actually an important topic during a time of expansive growth in sport tech options. As a customer, you make an investment of your money and your time with any sport tech purchase. And during this time of many available options and questionable adoption, I will tell you to not be surprised if some of them end up out of the business or the product you invested in.
Assess2Perform is sticking around. I love this business. In fact, after mini-careers in communications and medical/surgical, human performance tech has been the career that inspires me. This comes from a combination of the coaches, athletes, and academics I interact with and learn from, the satisfaction of creating value for someone's passion, and the challenge to keep forging ahead to the next frontier. Financially, we run on a conservative budget and sit in a good place today. Boot-straping is what we call it out West. We have no outside investment to date, and therefore are not reliant or held by outside shareholders.
A2P's contribution to the field
What we are not. Assess2Perform is not here to be another sport tech product with a sole focus of profit. We are not into any gimmicks, hired "guru" associations, or any useless noise or blur.
What we are. A2P is here to drive thought, offer solutions, and lead with sport tech innovation that is meaningful to athletic development outcomes. If you take the time to see what we offer, learn what we have developed, and the reasons for it, you will understand A2P.
I came into this field to understand what matters and design a logical product package that offered some answers. Make things better. As my friend and business mentor Gary Jones (Inventor & Founder of Hammer Strength) has beaten into me, "the Wright brothers didn't invent a 747". That statement resonates with me, and Coach, it should resonate with you.
Let's get a bit more solution specific. Take the example of VBT feedback of a dynamic squat. Full range of motion PK or AVG concentric values are the norm, but old; and I would argue these legacy metrics have a lot of holes related to relevance and transfer. What about the eccentric side? What about RFD? What about how you turn a load around? Measurements that Matter. Coaches, I know most of you understand RFD and it's importance related to transfer, it is discussed, why is it not measured? I have read accounts of RFD "improvements" being justified by AVG speed increases...???
The Bar Sensei metric POP-100 (pk speed at the 100 millisecond point of the concentric phase) is very interesting, and applies to concentric explosiveness / starting strength, amortization, and fatigue management. And, ATHLETICISM I bet.
Here is my point. The Bar Sensei did not arrive to offer full ROM Peak and AVG dynamic squat values. The Bar Sensei arrived to look at the dynamics of a dynamic squat -- how you load eccentrically, turn that load around, and accelerate. The metrics we offer today to look at this include the legacy stuff, but also POP-100 and eccentric speed, force, and power.
The Ballistic Ball arrived to see how the athlete can put it all together -- Coordinated Power. Okay, so you are strong & powerful in the rack, now take the 5 KG Ballistic Ball and show me if you can express that power with a triple extension med ball throw.
Wrap it up
Coaches, let's make sure your VBT sport tech investment of money and time gets directed to meaningful metrics, while assessing movements that matter. It's an exciting time to expand our training education and apply some basic, time efficient, and meaningful sport tech. Basic. Time efficient. Meaningful.
by Scott Damman, Assess2Perform. There sure has been a lot of noise this year around sport tech, and specifically Velocity-Based Training (VBT) / barbell tracking. The noise has created a lot of confusion and misinformation. I bet some of you are feeling VBT fatigue. I don't blame you.
This week I had a nice call with one of our customers, Todd Barnes C.S.C.S., who heads up Athletic Development at Arcadia University. As we were covering some basic questions he had related to setting up team & athlete rosters within the A2P Sport App, the conversation went into the application direction. Of course, I could take this in numerous directions, and did take it down a few paths; but it really hit me talking to Todd that to fight the noise simplification is key.
This is what I would call an ideal VBT set-up, and what we have at the office: Bar Sensei and iPad, with the iPad secured using a FitGrip PRO magnetic mount. The FitGrip allows for proper visual placement, right at the eyes at the end of a lift.
As a result of our talk, the topic of this article is to explain 3 simple ways a Bar Sensei customer can apply the product today during the Squat exercise:
1. Speed on the way up (the legacy metric of VBT).
2. Speed on the way down.
3. How far down you went.
With these 3 core performance metrics, during the core lift, you can get instant value out of your VBT technology purchase.
Speed Up, Speed Down, and How Far Down you went -- it's all right here.
Let's jump into a conversational overview of why these 3 metrics are an ideal way to start.
1. Speed on the way up. Measuring the concentric phase has been the cornerstone of VBT. You are sure to find a pile of comments, opinions, and information around concentric bar speed. In the above photo you can see the last rep Peak Speed was 0.85 m/s. The yellow values on the bar graph (0.98, 1.0. 0.85) show each rep during the set, this shows how the athlete maintained bar speed throughout the set.
With the Bar Sensei A2P Sport App you can select whether you would like to view PK Speed, AVG Speed, or other Speed metrics. If you want to hear some of my thoughts on this, please view the article Barbell VBT: are we really measuring what counts? But, remember, right now we are trying to keep it simple!
Simple takeaway: using VBT to display instant concentric Speed feedback will teach your athletes what it feels like to move the load fast.
2. Speed on the way down. We know the importance of the eccentric phase but nobody ever measures this, why?! How the athlete manages the load on the way down and turns it around is what creates explosiveness during the concentric phase. The good news is a lot of attention is now being paid to the eccentric side with training like the TriPhasic method, great book from Ben Peterson and Cal Dietz.
Now, take away an eccentric count, and instead think asking the athlete to load in a dynamic manner, in a performance related manner. As your athlete gets stronger managing x-amount of LBS during the loading phase of a squat, they will be able to produce a greater loading speed. They can hit a greater eccentric peak speed, then put on the brakes and efficiently turn that load around. If you take a look at the above photo, you will see the eccentric (loading) speed shown as the gray bar graph (0.71, 0.71, 072).
Simple takeaway: whether is it to baseline & show improvement of eccentric load management, or to maintain a loading tempo, what happens on the way down is critical to understand. This is where the energy comes to create the explosiveness.
3. How far down you went. Whether the training day calls for a full, parallel, 1/2, or 1/4 squat, the athlete needs to hit that day's required mark. Do athletes often cheat the squat depth requirement? (rhetorical question) The beginning of this week I was observing a University volleyball team doing early season squat training. The leadership veterans looked good, while many of the others were cheating the lift just to get the work done, or were Freshman and didn't know what a 1/2 squat felt like. Guess what, it becomes a wasted workout session for those who are not disciplined, or those who do not understand what is expected.
The bar graph is showing the estimated Squat Depth / Distance for each rep. The target was 0.6 meters, the lifter hit 0.6, 0.6, and 0.64 meters.
I can tell you 1st hand through feedback collection & analysis, if the call is a 1/2 squat but you don't quite hit that mark (come up a bit short), your bar speed will be higher because you are coming out of a stronger position (alas, the renewed debate of preferred squat depth for power training). If we were only looking at the concentric bar speed metric to evaluate this performance, excluding the depth associated with that rep, the "improvement" could get a bit blurry.
Simple takeway: use a squat depth/distance measure to teach your athletes where that mark is and to keep them honest during each rep.
Thank you Coach Barnes for the call this week, our discussion inspired me to think logical, useful, and simple ways to communicate the application of the Bar Sensei. Of course, there are more detailed metrics available that I think are the real difference makers, but I do understand it can become overwhelming for those new to VBT. I hope this article offers some insight to help get people going with VBT, the starter thought guide, but not limit yourself to only concentric bar speed.
by Scott Damman, Assess2Perform. Being in the VBT technology space with the Bar Sensei we look beyond simply displaying a number. We study training outputs to see if there is valuable information that maybe is getting missed. Sometimes we need to challenge the traditional way and ask questions -- is the standard metric, or what I call legacy data, the right metric? In June I guest wrote on SimpliFaster an article Is It Time for Coaches to Rethink Velocity-Based Training? The point of the article was to create some fresh conversation related to the VBT metrics that have been used traditionally, and challenge those metrics.
I want to come back to one metric in particular, MPV (mean propulsive velocity). There is a compelling argument for MPV to replace AVG (aka mean) velocity, yet I see very little attention to this point. AVG speed (interchangeable with velocity) is the legacy metric used during VBT (bar speed tracking) for lifts such as squat, bench, and deadlift. These are non-ballistic movements and include an acceleration phase, a point of peak speed, then a deceleration phase. AVG takes into account the time during that full range of motion, and small changes in time have a significant effect on the meters per second display of AVG (i.e. 0.84 m/s).
This data collected with the Bar Sensei shows bar speed metrics during a Squat: peak, average, distance, MPV, and a ratio of MPV into AVG. Look as Column N (Avg to MPV ratio) tightens as the load goes from 95 to 220, then starts to open back up at 250.
Flip side, MPV looks at the Propulsive Phase, the point of the barbell accelerating until the lift hits peak speed. The mean (average) of MPV is the time from the start of the concentric phase to where acceleration hits zero (point of peak speed). MPV does not give a rat's --- of what happens after that point of the lift. Why is this important? Because the deceleration phase of the lift (slowing the barbell down for a squat or bench) is not part of the MPV equation, as this deceleration phase is not relevant and can actually penalize (or misrepresent) an explosive lifter. AVG bar speed takes into account the full range of motion, MPV only cares about the time you are accelerating (the propulsive phase).
Think about this, since time is the controlling factor for AVG bar speed and MPV metrics, an explosive lifter who takes longer to decelerate the barbell -- whether it is because they are efficient at braking, they are longer levered, or other factors -- could have a higher percentile MPV but a middle-of-the-road AVG. Or, two lifters can hit a similar Squat 1RM -- lifter 1 hits pk speed early (short window of acceleration) and grinds through the rep; while lifter 2 accelerates throughout most of the range of motion. They both finish the rep and have a similar 1RM, but they get there two very different ways. Are you looking to develop grinders or explosive athletes?
I am not saying MPV is the holy grail of VBT metrics; in fact, when this all washes out I bet it will be a VBT composite index of a few telling metrics -- MPV, peak speed, and POP-100. I do not see AVG being relevant when we now have more innovative metrics available. All I ask today is do not be comfortable with how it has always been; rather, ask questions and look at the path of logic during your VBT tracking and training. Look at what you are trying to develop, then work backwards to see if your VBT metrics are representing your outcome goals.
Based on the conference tweeting, this past weekend's High Performance Development Conference 2017 hosted by Athletic Lab, looked to have some refreshing presentations. Seeing presentations around RFD, the eccentric side, and how they work together is great.
Just last month, Scott Damman of Assess2Perform published an article titled Is It Time for Coaches to Rethink Velocity-Based Training? The article hit on the fact that we have become stagnant with legacy data, and laid out some alternative measurements and fundamentals to consider. RFD (the Bar Sensei POP-100 metric) and the Eccentric side were both discussed in the article, but for this post we will keep it on the eccentric side.
News flash, VBT is not limited to the concentric side, eccentric assessment is now available with some products, offering feedback that should raise a lot of eyebrows. After seeing this hot topic of eccentric preparation and awareness during the weekend conference at Athletic Lab, we stepped right on it and collected fresh Bar Sensei data today to show just how powerful this overlooked feedback really is. We also wanted to share data around this practical application, backing the discussion points up with real numbers.
Below you will see various screen shots of Bar Sensei feedback being displayed on the A2P Sport App. Reps 1 & 2 were completed in a typical controlled eccentric loading, then turning the load right around and fast on the way up. Reps 3 & 4 were executed loading fast, then turning the load right around and fast on the way up. The essential distinction between reps 1 & 2 versus 3 & 4 was the loading (eccentric) speed.
Below each image is a short explanation centering on an individual metric. The results are interesting, probably not surprising, but seeing this type of feedback should get coaches thinking. Please focus on the bar graphs near the bottom of each image. The dark grey represents the Eccentric phase and the yellow represents the Concentric phase. With the outputs right next to each other you can easily see how they interact during each rep.
Important to note was that Distance was controlled, ranging from 0.53 to 0.56 meters. The 1.45 m/s (largest font) was the peak speed of the last (4th rep), and the 0.65 m/s is the POP-100 (our RFD measure, speed reached at the 100 millisecond point of the concentric phase).
Eccentric peak speed for each rep (grey) 0.88, 0.79...then the fast loading of 1.44, 1.64.
Looking at this in terms of Power, or the sometimes used term of negative power. There is MUCH greater eccentric power generated during the fast loading reps 3 & 4. Note, the concentric power stays consistent.
For those who are more acquainted with AVG Speed, this image offers just that.
It is important for innovative discussions and presentations to be backed by examples of practical feedback, making sure the education from the presentations can be directly applied. We feel showing real world feedback helps coaches connect the dots of what is happening, and should create another layer of productive conversations.
Good news for those looking to buy a new Apple device to run the Assess2Perform Bar Sensei and Ballistic Ball. Just over a month ago Apple very quietly announced it was bringing back the original iPad; meaning, there is no model tail name like Mini, Air, or Pro. This is sold as the plain old iPad, with the ideal 9.7 inch display and the fast A9 chip-set (64-bit).
The good news is now you can get a hold of a new iPad for $329. I expect this should also translate to lower costs in the refurbished market as well, so keep an eye on used AIR & AIR2 models.
The minimum Apple (iOS) requirements to run the A2P products is the A7 chip-set, this was when Apple moved to 64-bit. The A7 has been out for over 4 years, but there are still a lot of "old" 32-bit iPads floating around, which do not work with our platform.
The specific Apple iOS devices that support A2P products include the new (2017) iPad, iPad AIR/AIR2, iPad MINI2/3/4, and iPad PRO. On the iPhone side, 5s (not 5c), and anything in the 6 family are fine. The lowest cost option, that often gets overlooked, is the iPod touch ($199).
Zachary J. Switaj, Dustin J. Oranchuk, Tracey Robinson -- Adams State University (Alamosa, Colorado)
(Presented at the ACSM Rocky Mountain chapter meeting, April 2016)
ABSTRACT
Velocity based training (VBT) can be used to determine loading, track progress and monitor fatigue in the weight-room. Traditionally, technologies such as force plate systems or linear position transducers (LPTs) were needed to implement VBT. Force plates and LPTs are often outside the budget of many programs. Accelerometer systems have become popular for implementing VBT as they are significantly more affordable. The Bar Sensei™ accelerometer by Assess2Perform™ (Boulder, CO), claims to accurately measure traditional VBT metrics such as peak velocity, as well as a novel measurement called POP-100, which measures the bar velocity during the first 100 ms of the concentric lift, often referred to as “starting strength”.
PURPOSE: The aim of the study was to determine the validity and reliability of the Bar Sensei™ for determining bar velocity and POP-100 during the squat compared to a standard force plate system.
METHODS: The 7 volunteers had 6.57 ± 2.23 years of squatting experience and had a mean 1RM squat of 130.7 ± 59 kilograms. After completing a warm-up, each participant performed three squats at 20, 40, 60 and 80% of their 1RM. All squats were performed on a force plate system (Pasco Scientific, Roseville CA), sampling at 500 Hz, with the Bar Sensei™ attached to the barbell. Force plate data was collected using Pasco Capstone™ software and was analysed in a custom Microsoft Excel spreadsheet.
RESULTS: Paired t-test’s showed a significant difference (p<0.05) between measurement devices. When all 84 lifts were analyzed, the Bar Sensei™ measured 0.12 m/s and 0.15 m/s higher than the force plates for peak velocity and POP-100, respectively. However, at 80% of participants’ 1RM, paired t-test’s showed that peak velocity was not significantly different based upon measurement device, p=0.419. Across all loads, there is a significant linear relationship between both peak velocity (r=0.44) and POP-100 (r=0.92) measured by the Bar Sensei and force plates, p<0.001.
CONCLUSION: While found to measure both peak velocity and POP-100 significantly higher than a force plate, the Bar Sensei™ appears to be a reliable measurement tool, especially at higher workloads, for tracking data over time. Future analysis should focus on additional metrics such as mean velocity and a variety of exercises to prove the worth of this promising device.
