If you're like most golfers, you've probably spent time searching for that elusive combination of technique, strength, and speed that adds consistent distance to your drives. While lessons and swing drills play their part, what happens in the gym can make or break your performance on the course. But here's the kicker: it's not just what you lift – it's how fast you lift it.

Enter Velocity-Based Training (VBT), a smart, data-driven way to train that’s changing the way athletes – including golfers – approach the gym. With technology like the Output sensor, we can now measure exactly how fast your body or the barbell is moving in every rep, bringing a level of precision that used to be reserved for elite sports science labs.

VBT is no longer just for powerlifters or professional athletes. It’s here to help everyday golfers swing faster, train smarter, and get more out of every session.

Velocity-Based Training (VBT) is a method of strength and power training that uses the speed of your movements – measured in metres per second – to guide how hard and how long you should train.

Traditionally, workouts were designed using percentages of your one-rep max (1RM). For example, you might be told to squat at 80% of your max for 5 reps. But here’s the problem: your 80% today might feel like 90% after a poor night’s sleep, or like 70% after a strong coffee and a rest day. It’s a moving target.

VBT solves that problem. Using tools like the Output system, we can measure the bar speed or movement speed in real time. Instead of guessing how your body is responding to a load, we see it instantly. If the bar is moving faster than expected, we can increase the load. If it’s too slow, we might reduce the weight or stop the set to avoid grinding.

Think of it like a speedometer for your training: it shows you when you’re in the right zone to build strength, power, or speed – and when you’re not.

​And no – it’s not just for pro athletes or weightlifters. In our golf-specific programs, we use it with everyone from high-level juniors to amateur adults who want to hit it further and move better.

You don’t need to love lifting weights to appreciate what VBT brings to your golf game. Here are four major benefits:

1. Train at the Right Intensity – Every Time
VBT helps us tailor your workout to how you feel today. We measure how fast you’re moving, then adjust the load or volume accordingly. That means your session is neither too easy nor too hard – it’s just right to make progress. For busy adults juggling work, kids, and tee times, that means more effective sessions in less time.

2. Develop Power Without Burning Out
Golfers need to be explosive, but not exhausted. With VBT, we focus on high-quality reps – stopping a set when your speed drops below a certain threshold. Research shows this approach builds just as much strength and more power, with less fatigue . That means you can get better results and still feel fresh for your next round.

3. Track Progress with Real Numbers
Forget guesswork. When you see your bar speed go up week to week – whether it’s in a squat, jump, or med ball throw – you know you’re getting more powerful. We’ve seen golfers increase their trap-bar jump speed over time and translate that directly into faster clubhead speed. It’s motivating, measurable, and meaningful.

4. Make Workouts Competitive and Fun
​For juniors and adults alike, seeing your speed on-screen adds a layer of competition. You can chase your own personal best, challenge a friend, or just aim to “beat your last rep.” It adds a bit of gamification that makes strength training more engaging – especially for those who find the gym less exciting than the fairway.

One of our adult clients – let’s call him Dave – came in with a simple goal: hit the ball further without messing up his back. He trained with us three times a week using VBT principles. We tracked his bar speed on lifts like trap bar deadlifts and jump squats, and adjusted his sessions based on that day’s numbers.

Over 8 weeks, his average bar speed improved by over 20%, and his vertical jump velocity increased too. The result? A 6mph gain in driver swing speed – which translated into roughly 15–18 more yards off the tee.

Research backs this up. A study published in The Journal of Strength and Conditioning Research found that athletes using VBT made similar strength gains but greater improvements in explosive power, compared to those using traditional percentage-based training – and they did it with less total volume and fatigue .

​At Al Langlands Golf Strength, we’ve seen the same: consistent gains in clubhead speed, jump performance, and total-body power – all measured and fine-tuned using the Output system.

VBT isn’t just a training gimmick. It’s a smarter, more efficient way to build the exact qualities golfers need: power, speed, and consistency. Whether you’re a junior trying to break into elite competition or an adult golfer wanting more distance without injury, this tech-driven approach puts science on your side.

By using tools like the Output sensor, we take the guesswork out of training. Every session is guided by data, tailored to your body, and tracked for results.

So the next time you’re in the gym, ask yourself: am I just lifting… or am I lifting with intent?

​If you want to train smarter – and swing faster – VBT might just be your secret weapon.

Effects of Velocity-Based Training on Strength and Power in Elite Athletes: A Systematic Review
This study highlights that applying velocity losses of 10–20% can help induce neuromuscular adaptations and reduce neuromuscular fatigue.
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The Effectiveness of Traditional vs. Velocity-Based Strength Training Interventions on Strength and Power Indices in Healthy Participants
A network meta-analysis comparing different velocity-based and traditional 1RM-based resistance training interventions.
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Using Output Sports to Improve Golf Performance
An article discussing how Output Sports technology can be utilized to enhance golf performance through Velocity-Based Training.
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Overspeed: Facts and Fallacies of Training Beyond Maximal Velocity
An article exploring the concept of overspeed training and its implications for athletic performance.
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How to Hit a Golf Ball Farther, According to Research
A Wall Street Journal article discussing the importance of strength and power training for increasing golf swing speed.
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Velocity-Based Training: Wikipedia Overview
A comprehensive overview of Velocity-Based Training, its principles, and applications.
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