I trained with a bar speed tracker again recently for the first time in a long time, and I forgot how much fun it is and how much it adds to training.
I feel like I train pretty hard. I add weight whenever I can and try to give it my best on every session. Training with a bar speed tracker made me realize the real difference between doing a rep and doing a rep at max intent.
Force, Not Just Weight
We get better from force, not just from the weight on the bar. Force is weight times the speed you move that weight. If you can move the same weight faster, you're effectively getting more out of each rep.
This is why velocity based training works so well. When you're competitive, seeing your rep speed go up and down based on the intent you put in becomes the best motivator to make that bar fly on every single rep.
How to Use It in Training
I'll be using this more over the next few weeks on my main lifts to get that little bit extra out of everything I do.
If you want to give this a try, there are all kinds of devices you can attach to your bar. A very low entry point is to just download one of the bar speed tracking apps. That will give you a pretty decent insight into how fast you're moving the bar and can give you a taste before you buy the real thing.
It's going to add a little bit extra to your training, even if it's just a lot more fun.
Key Takeaways
Intent matters more than you think. Moving the bar with max intent produces more force than just grinding through the reps.
Force = weight × speed. Improving speed on the same load gives you better training effect without adding weight every session.
Use it as a motivator. Seeing real-time speed feedback makes you push harder on every rep.
Start simple. A phone app is enough to test the concept before investing in hardware.
Frequently Asked Questions
Do I need an expensive device to start?
No. A simple bar speed tracking app on your phone gives you enough feedback to understand the concept and start training with more intent.
Which lifts should I track first?
Start with your main strength lifts like squats, presses, and pulls. These are the movements where max intent makes the biggest difference in force production.
Will this replace progressive overload?
No. It complements it. You can still add weight over time, but training with higher intent on the weights you already have improves the quality of every rep.