Velocity Training

by Chad Waterbury

Prepare to Win.
Maximize Fat Loss, Retain and Build Muscle.
Perform Like a Well-Oiled Machine.

Velocity Training consists of three components:

Special weight-training program
V-Burn Challenge
NEPA-based walks and activities
Here's an overview of each.

Velocity Weight Training

Your metabolic rate is the key to maintaining good body composition the ratio of fat to lean
tissue. And muscle is the key to maintaining a good metabolic rate.
The Velocity weight-training program was designed by Chad Waterbury, a longtime contributor
to Testosterone Muscle and author of Huge in a Hurry. You'll lift three times a week on
nonconsecutive days (Monday-Wednesday-Friday or Tuesday-Thursday-Saturday), using
Chad's uniquely challenging training system.
Before you start, you'll need to choose which program is best for you.

Beginner Velocity Weight Training

If you're new to weight training, or have been out of the gym for a few years, use the Beginner
Program. If this doesn't describe you, skip the following Beginner guidelines and read the
Intermediate and Advanced descriptions that follow.
Most often a structured, weight-training program is comprised of a list of exercises, along with
a mandate to perform a certain number of sets and repetitions.
For example, an absolute beginner might be told to do one set of 12 to 15 repetitions of each
exercise on the list. Someone who's slightly more experienced might be told to do three sets of
10 to 12 reps of each exercise.

This type of instruction leads to some bad habits for beginners. There's a tendency to go
through the motions, to focus on completing all the sets and reps rather than on working hard
enough to get the intended benefits from the workout.
Of course it's understandable that a novice lifter wouldn't know how hard he's supposed to
work to gain muscle and strength, because the focus is on the prescribed sets and reps
instead of the weight used and the effort involved in lifting.
Chad Waterbury's Velocity Training, on the other hand, approaches the workout differently. In
each workout, you'll be given a number of repetitions to complete for each exercise, as well as
a guideline for how heavy the weight should be. You'll do however many sets it takes to
complete all the reps. A set ends when you can no longer lift the weight at the same speed,
using the same form.
In the Beginner program, you'll use weights that are either "medium" or "light." A medium
weight is one you can lift eight or nine times on your first set before your speed slows down or
your form deteriorates (your range of motion shortens, or you start using exaggerated body
English to move the weight through the same range of motion).
A light weight is one you can lift 14 to 16 times on the first set. (In the charts, these ranges are
listed as 8-9 RM, for "rep maximum," or 14-16 RM.)
Of course, if you're a beginner, you can't know how much weight you can lift for those exact
repetitions. The first week's workouts will involve a lot of trial and error, which isn't a problem.
You should be pretty good at it by the fourth week, which is what really matters.
It's best to start with a weight that's slightly lighter than you think you'll need. If it's truly too
light, consider it a warm-up set, and then start counting your reps on the next set, using a
heavier weight.
If the weight's too heavy, you should know after the first few reps that you won't be able to
complete the first set with that weight. Put the weight down, rest for a minute, and then start
counting reps with a lighter weight.
You'll do a total of 40 reps per exercise when using a medium weight, and 50 when using a
light weight. As we said, the number of sets it takes to reach those numbers doesn't matter.
You'll probably do more sets toward the end of the program, since the goal is to challenge
yourself to use heavier weights from one week to the next.

Intermediate Velocity Weight Training

If you've been weight training consistently for the last two or three years, the Intermediate
program is for you. If you've been training longer, jump ahead to the Advanced guidelines that
follow.
If you've never used Chad Waterbury's workout system before, you need to understand its
unique features.
In each workout, you'll be given a number of repetitions to complete on each exercise, as well
as a guideline for how heavy the weight should be. You'll do however many sets it takes to
complete all the reps for each exercise. A set ends when you can no longer lift the weight at
the same speed, using the same form.
In the Intermediate program, you'll use weights that are either "heavy" or "medium." A light
weight is one you can lift 14 to 16 times on the first set before your speed slows down or your
form deteriorates (your range of motion shortens, or you start using exaggerated body English
to move the weight through the same range of motion). A medium weight is one you can lift
eight or nine times on the first set. (In the charts, these ranges are listed as 14-16 RM, for "rep
maximum," or 8-9 RM.)
We know, however, that few of us walk into the gym knowing exactly how many reps we can
do of any given exercise with any particular weight. So even though you have some
experience in the weight room, the first week's workouts will involve some trial and error as you
figure out the best weights for each rep range. You should be pretty accurate with your weight
selection by the second week.
It's best to start with a weight that's slightly lighter than you think you'll need. If it's truly too
light, consider it a warm-up set, and then start counting your reps on the next set, using a
heavier weight.
If the weight's too heavy, you should know after the first few reps that you won't be able to
complete the first set with that weight. Put the weight down, rest for a minute, and then start
counting reps with a lighter weight. (As we all know, it's better to start with a lighter weight and
move up rather than having to move down from a heavier weight.)
You'll do 20 reps per exercise when using a heavy weight, and 40 when using a medium
weight. As we said, the number of sets it takes to reach those numbers doesn't matter. You'll
probably do more sets toward the end of the program, since the goal is to challenge yourself to
use heavier weights from one week to the next.

Advanced Velocity Weight Training

If you've been weight training consistently for the last three years, and you've made significant
gains in strength and mass, do the Advanced program.
Many of you reading this have used Chad Waterbury's workout system before. If you haven't,
his training parameters are both fun and challenging.
In each workout, you'll be given a number of repetitions to complete on each exercise, as well
as a guideline for how heavy the weight should be. You'll do however many sets it takes to
complete all the reps. A set ends when you can no longer lift the weight at the same speed,
using the same form.
In the Advanced program, you'll use weights that are either "heavy" or "medium." A heavy
weight is one you can lift four or five times on your first set before your speed slows down or
your form deteriorates (your range of motion shortens, or you start using 'cheat' reps to
achieve the same range of motion). A medium weight is one you can lift eight or nine times on
the first set. (In the charts, these ranges are listed as 4-5 RM, for 'rep maximum,' or 8-9 RM.)
The first week's workouts will probably involve some trial and error as you figure out the best
weights for each rep range. You should be pretty accurate with your weight selection by the
second week.
It's best to start with a weight that's slightly lighter than you think you'll need. If it's truly too
light, consider it a warm-up set, and then start counting your reps on the next set, using a
heavier weight.
You'll do 20 reps per exercise when using a heavy weight, and 40 when using a medium
weight. As we said, the number of sets it takes to reach those numbers doesn't matter. You'll
probably do more sets toward the end of the program, since the goal is to challenge yourself to
use heavier weights from one week to the next.

Training Progression
Each week you'll make the workout harder by decreasing the rest periods five seconds for
each workout. This doesn't mean the workouts will get shorter. Since the rest periods are
decreasing, it should take you more sets to reach the target number of reps for each exercise.
Each four-week training cycle is split into two phases:

Beginner Phase I
Day

Load

Monday
Medium
Wednesday
Light
Friday rest
Medium

Reps
40
50
40

Rest [in seconds]

Week 1 Week 2 Week 3 Week 4
45
40
35
30
45
40
35
30
45
40
35
30

Intermediate Phase I
Day

Load

Monday
Heavy
Wednesday Medium
Friday rest
Medium

Reps
20
40
40

Rest [in seconds]

Week 1 Week 2 Week 3 Week 4
30
25
20
15
45
40
35
30
45
40
35
30

Advanced Phase I
Day

Load

Monday
Heavy
Wednesday Medium
Friday
Heavy

Reps
20
40
20

Rest [in seconds]

Week 1 Week 2 Week 3 Week 4
30
25
20
15
45
40
35
30
30
25
20
15

Phase II [all levels]

Week 1
Week 2
Reps Rest Reps Rest
Monday
Medium
40
45
45
45
Wednesday
Light
50
45
55
45
Friday
Medium
40
45
45
45
Day

Load

Tempo and Technique

You want to lift and lower the weights as fast as possible with good form. If these exercises are
new to you, mastering the form is more important than lifting fast. But as you get comfortable
with the exercises, it's more important to lift faster than it is to use heavier weights. Once you
reach what seems like your maximum speed for the designated number of repetitions, use a
heavier weight.
As we said earlier, you need to stop a set once your speed slows down noticeably. But don't
stop because you think you're about to slow down. Keep going until the weight actually moves
slower or your form changes in an obvious way. Finish that last rep, put the weight down, rest,
and then pick up again with the next set.

Summary
Select a weight that allows you to hit the target repetitions on the first set of that
exercise. You'll probably do fewer reps on subsequent sets. Keep going until you hit the
designated number, no matter how many sets it takes.

 Perform all of the reps of an exercise before moving on to the next exercise.
Keep the weight the same for all of the sets of an exercise.
Rest the prescribed amount of time between all sets. After you finish an exercise, try
to limit your transition time to the next exercise to the prescribed rest interval. So if
you're supposed to rest 45 seconds between sets, try to rest just 45 seconds between
exercises as well.

V-Burn Challenge
Fat loss is the ultimate performance enhancer. With the possible exception of sumo wrestling,
you'll improve at virtually anything you do when you drop excess body fat while maintaining
your muscle mass and strength.
Not only will fat loss make you a better athlete, it'll make you a more "functional" human being;
you'll move better, feel better, have more energy, and perform better in the gym. Your body will
be more efficient at just about anything you ask it to do.
Imagine doing pull-ups, dips, or push-ups with 20 fewer pounds of lard on your body. Imagine
playing your sport, performing your military or your law-enforcement duties, or even playing
with your kids without that anchor of useless fat.
The V-Burn Challenge is a challenging circuit of eight different exercises done in rapid
succession. It requires no special equipment; you can do it anywhere.
You'll do it once a week, on Saturday or Sunday. The goal is to complete the recommended
number of circuits in less time each week.
The goal from workout to workout is to reduce the amount of time it takes you to complete the
V-Burn Challenge. In other words, as you get in better shape, you should be able to do the
same number of circuits in less time.

Reps and Tempo

Perform 10 reps of each exercise. For the single-limb exercises, do five reps on each side, for
a total of 10. (The single-limb exercises are listed in yellow.)
As with the strength exercises, your goal is to perform the lifting and lowering phases as fast
as possible while maintaining good form.
Training Level Number of Circuits
Beginner
5
Intermediate
6
Advanced
7

NEPA Non-Exercise Physical Activity

NEPA is the moving around you do outside the gym. A person with a desk job gets very little
NEPA, while a guy who works construction or walks to work gets a lot. Studies show that
simply walking more each day helps with long-term weight management and leads to improved
health.
During Velocity Training you'll go for a walk every day except Challenge Day, and also seek to
increase NEPA in other ways.
The goal is to burn off a few extra calories, speeding the fat-loss process without taking away
energy you'll need for your weight workouts, or impairing your ability to recover from those
workouts. A good walk should speed up the recovery process while improving your overall
physical conditioning.
Make a Commitment Walk every day except Challenge Day, rain or shine, busy or not.
Walk at the Right Pace The average person walks between 3 and 3.5 mph. (Men walk
about 0.5 miles per hour faster than women.) For your NEPA walk, shoot for around 4 mph.
For most of us, that means walking faster than your normal pace. It's not "speed walking," just
moving faster than normal.
Distance or Time You can choose to walk for a certain distance or for a certain amount of
time. Depending on your fitness level and the time you have, you can shoot for 30 to 60
minutes of fast walking, or two to four miles. At 4 mph, you can walk one mile in 15 minutes.
Outside or Inside Makes a Difference Walking indoors on a treadmill burns fewer calories
than walking outside at the same speed, but you can make up the difference by setting the
treadmill to a slight incline.
Don't Run! You won't make the program work better by going for long run, doing sprint
intervals, or taking hour-long Spinning classes. Instead, you'll impede recovery from your
weight workouts, have less energy, and possibly cause your body to lose muscle tissue.

Other NEPA Activities

Along with your daily NEPA walk, you need to "seek movement." In other words, try to
increase your natural NEPA. How?
Park farther away from stores or your place of work. Not only will you get a little extra
walking in every day, you'll free yourself from the stress of fighting for a parking space
close to the front door.
Take the stairs. If you have to take an escalator, walk up instead of letting the
machine do all the work.

 Carry your luggage; don't roll it.

Anything you are take the physical movement route instead of the easiest one.
Sounds simple, but these small daily actions can lead to additional fat loss, long-term weightloss maintenance, and improved health. Make them a lifetime habit and your lifetime will be
long and lean.