Apply Velocity-Based Training in College Football Using University of Kansas Research on Athlete Performance
College football in the USA demands a highly specialized approach to strength and conditioning. For decades, the standard metric for success in the weight room was simple: how much weight can the athlete lift? However, a significant paradigm shift is occurring, driven by advanced sports science. Researchers at the University of Kansas have recently published comprehensive guidelines demonstrating how velocity-based training (VBT) can be utilized to optimize athlete performance in college football. By shifting the focus from purely lifting heavy to lifting at specific, measured speeds, strength coaches can tailor programs to the exact physical demands of different positions on the field.
The Mechanics of Velocity-Based Training
Traditional strength training relies heavily on percentage-based programming. A coach tests an athlete’s one-rep maximum (1RM) and then assigns loads based on a percentage of that max. While effective for building raw strength, this method does not account for daily fluctuations in an athlete’s central nervous system, fatigue levels, or the specific type of power required for their position.
Velocity-based training introduces a different variable: speed. Using specialized technology—typically a linear position transducer or a camera-based tracking system attached to a weight rack—coaches can measure the exact speed of a barbell in meters per second (m/s) during exercises like squats or bench presses. Instead of merely asking how much weight an athlete moved, coaches can now evaluate how fast they moved it. This real-time data provides an objective look at an athlete’s daily readiness and allows for immediate adjustments to training loads.
Establishing Velocity Zones for Athlete Performance
The core of the University of Kansas research lies in defining specific velocity zones and matching them to distinct physiological adaptations. The research team at the Jayhawk Athletic Performance Laboratory measured bar speed across a spectrum of loads, ranging from 60% to 100% of an athlete’s 1RM. They categorized these speeds into three primary zones to help coaches prescribe the correct stimulus for athlete performance.
Strength Speed
When an athlete moves a barbell at 0.7 to 0.9 meters per second, they are training in the strength speed zone. This zone is critical for developing top-end speed and explosive power. In the context of college football, this translates directly to a wide receiver’s ability to accelerate off the line of scrimmage or a running back hitting a hole with burst. The weight is moderately heavy, but the intention of the movement is absolute speed.
Accelerative Strength
Measured between 0.45 and 0.75 meters per second, accelerative strength bridges the gap between pure speed and pure force. This zone focuses on an athlete’s ability to go from a dead stop to top speed as rapidly as possible. Football is a sport of rapid acceleration; very rarely do players reach their absolute top sprint speed during a play. Training in this velocity zone directly improves the initial push-off, blocking mechanics, and tackling force where heavy loads must be moved quickly from a stationary position.
Absolute Strength
At 0.25 to 0.5 meters per second, athletes are training absolute strength. This zone involves moving the heaviest loads, even if the bar speed is relatively slow. While it may not look fast, this zone is foundational. It builds the structural integrity, muscle cross-sectional area, and maximal force production necessary to withstand the physical rigors of college football in the USA. Without a baseline of absolute strength, the higher-velocity zones cannot be fully utilized.
Categorizing College Football Positions for Targeted Training
One of the most valuable contributions of the University of Kansas research is the application of these velocity zones to specific position groups. Football features a wide variety of body types and athletic demands, making a one-size-fits-all weight room approach inefficient. The researchers divided athletes into three distinct categories: “Bigs,” “Mids,” and “Skills.”
Training “Bigs”: Offensive and Defensive Linemen
Offensive and defensive linemen operate in a highly congested space where maximal force and leverage are paramount. While they need to be explosive off the snap, their primary requirement is the ability to move massive opponents against their will. For this group, the University of Kansas guidelines suggest a primary focus on the absolute strength zone (0.25 to 0.5 m/s) and the lower end of the accelerative strength zone. Building a massive base of force allows linemen to hold their ground and drive blockers backward, which are non-negotiable elements of line play.
Training “Mids”: Linebackers, Tight Ends, Quarterbacks, and Running Backs
The “Mids” represent a hybrid group that requires a complex blend of strength, power, and agility. A linebacker must shed blocks requiring absolute strength, but also pursue ball carriers in open space requiring accelerative strength. Tight ends must block like linemen but run routes like receivers. For these athletes, VBT programming should heavily utilize the accelerative strength zone (0.45 to 0.75 m/s). This ensures they develop the ability to move moderate to heavy loads rapidly, translating to functional power on the field.
Training “Skills”: Wide Receivers, Cornerbacks, and Safeties
Skill position players are defined by their space and speed. Cornerbacks matching step-for-step with a receiver, or a wide receiver executing a double move, rely heavily on elastic strength and top-end velocity. For these athletes, the University of Kansas research points toward the strength speed zone (0.7 to 0.9 m/s). The loads will be lighter compared to the linemen, but the explosive intent is vastly higher. This specific velocity training ensures that the weight room work directly enhances their sprint mechanics and change-of-direction capabilities without adding unnecessary, performance-hindering muscle mass.
Utilizing VBT Data for Injury Prevention
Beyond performance enhancement, velocity-based training offers a robust mechanism for injury prevention. In a grueling college football season, athlete fatigue accumulates. If a strength coach relies solely on a percentage-based program, an athlete who is highly fatigued might be prescribed a weight they lifted easily three weeks prior, but their nervous system cannot handle it efficiently on that specific day.
VBT technology provides real-time feedback. If an athlete’s bar velocity drops significantly below their established baseline for a given weight—indicating acute fatigue—the coach can instantly adjust the load downward. This auto-regulation ensures the athlete is still training in the correct velocity zone without overloading a compromised nervous system. By managing daily fatigue and avoiding overtraining, strength coaches can keep players healthier throughout the long college football season.
Practical Application for Strength Coaches
Implementing velocity-based training requires a shift in coaching mindset. The weight room must transition from being a place where athletes simply push heavy weights to a high-performance laboratory where data drives daily decisions. Coaches should begin by establishing baseline velocity profiles for every athlete on the roster during the offseason. This involves testing various loads to see exactly how fast each individual moves them.
Once baselines are set, daily monitoring becomes the priority. Before a training session, a coach can look at an athlete’s readiness based on a submaximal warm-up set. If a wide receiver’s velocity on a light squat is down by 15%, the coach knows to reduce the load for the day’s working sets to keep the athlete in the 0.7 to 0.9 m/s strength speed zone. This level of individualization was previously impossible in large college football teams but is now highly manageable with modern VBT technology.
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The Role of the University of Kansas in Sports Science
The publication of these guidelines in the NSCA Coach journal highlights the ongoing commitment of the University of Kansas to advancing athlete performance. Led by Quincy Johnson, assistant professor of health, sport & exercise science, and involving researchers like Conor McNally, Yang Yang, and Andrew Fry, the Jayhawk Athletic Performance Laboratory is actively bridging the gap between academic research and practical athletic application. Their work directly supports strength coaches by providing evidence-based frameworks rather than theoretical concepts.
Future research steps from the University of Kansas will likely explore velocity degradation across multiple sets and repetitions, providing even deeper insights into stamina and fatigue thresholds. As VBT technology becomes more accessible and affordable, the principles developed at the University of Kansas are poised to become standard practice across college football programs in the USA.
Final Thoughts on Modernizing College Football Strength Programs
The integration of velocity-based training represents a necessary evolution in the preparation of college football athletes. Moving beyond the singular focus of maximum weight lifted allows strength and conditioning professionals to train the specific physical qualities required by different positions. By utilizing the velocity zones and position-specific guidelines developed by University of Kansas researchers, programs can build stronger, faster, and more resilient athletes while actively mitigating the risk of overtraining and injury.
