Eleiko Program: Weightlifting using VBT

Welcome to Eleiko’s 12-week Weightlifting Program based on Velocity-Based Training (VBT) principles. The program includes four sessions per week, structured across three progressive phases, each lasting four weeks.

The foundation of VBT is bar speed. Each set should be performed within the target velocity range, and the set ends when bar speed drops below that target. Choose a load that allows you to complete the prescribed reps while staying within the recommended velocity.

Begin each VBT exercise with a velocity-based warm-up to assess your readiness. If your warm-up bar speed is slower than expected, this could indicate fatigue — adjust your load accordingly to maintain performance within the target range.

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

Always include a 5–10 minute warm-up before and cool-down after each session to support performance and recovery.