Eleiko Program: Powerlifting using VBT

Welcome to Eleiko’s 12-week Powerlifting Program built around Velocity-Based Training (VBT) principles. Training is structured into four sessions per week, divided into three progressive phases lasting four weeks each.

The key to VBT is maintaining the target bar speed for each set. A set ends when your bar speed drops below the target velocity. Choose a weight that allows you to complete the prescribed reps at the recommended speed.

Start each VBT exercise with a velocity-based warm-up to assess your readiness. If your bar speed is slower than usual, it may indicate fatigue — adjust your load accordingly to stay within the target zone.

If you’re using the Eleiko RAW Scoring System, compare your RAW Score with your warm-up velocities to validate your readiness and guide load selection.

Don’t forget to include a 5–10 minute warm-up before and cool-down after each session to support performance and recovery.