VBT for Olympic weightlifting.

A snatch that moves at 1.55 m/s makes; a snatch at 1.45 m/s misses. That is the entire sport. Every element of technique either preserves bar velocity or bleeds it, and every element of programming either raises the ceiling of achievable velocity or lowers it.

For the classical lifts, mean concentric velocity is the wrong metric. Peak velocity - the instantaneous maximum reached during the second pull - is what determines whether the bar rises high enough to catch.

The ORCA app tracks peak velocity by default on snatch, clean and jerk templates.

Approximate peak velocity thresholds for a successful lift at maximum load:

• Snatch - 1.40 – 1.60 m/s at 100% 1RM
• Clean - 1.30 – 1.50 m/s at 100% 1RM
• Jerk drive - 1.60 – 1.90 m/s at 100% 1RM

These are ranges. Taller lifters and long-limbed athletes typically live at the high end; compact lifters at the low end. Your personal thresholds emerge after a few tested maxes.

Pulls and pull derivatives (snatch pull, clean pull, high pull) are where velocity work pays off the most. Program them by target peak velocity, not by percentage:

1. Speed pulls - 70 – 85% of 1RM classical, target peak > 1.80 m/s.
2. Heavy pulls - 100 – 110% of 1RM classical, target peak > 1.30 m/s.

If the target velocity cannot be hit, the load is too heavy for the intent of the block. Lower it.

In a long session, peak velocity drops before the coach sees the technique fail. When peak velocity of successive attempts at the same load falls more than 8 to 10 percent, the athlete is training grooves that will not carry to competition. End the session or reduce load.

On competition day, the same warm-up loads should produce the same peak velocities you saw in training. Faster warm-up velocities mean today's max is up - call heavier openers. Slower means the reverse. The bar is the honest scoreboard.