Blog | Strength | Training The Secret Weapon Behind 170 World Records

Author / John

3 - 5 minutes read

How velocity-based training unlocked new levels of strength and power at Westside Barbell.

Most lifters think strength is about one thing — moving the heaviest weight possible. But Louie Simmons, founder of Westside Barbell, flipped that thinking on its head. He realized that strength isn’t just about how much you can lift — it’s about how fast you can move that weight.

This was the foundation of velocity-based training (VBT) — a system that measures bar speed instead of just bar load. Louie’s approach turned Westside Barbell into a factory of champions, producing over 170 world records and redefining what it meant to train for power.

What Is Velocity-Based Training?

Velocity-based training is built around one simple idea: the speed of your lifts matters more than the weight on the bar.

If two lifters are working at 80% of their one-rep max — one squatting 400 pounds and the other 800 — the bar should move at the same speed. The key metric isn’t load, it’s velocity.

This concept allows lifters to track fatigue, measure intent, and ensure every rep builds explosive power instead of just grinding through slow, inefficient movement.

How Louie Broke the Rules

Most coaches leaned on Prilepin’s Chart — a classic Soviet training guideline that prescribes the “perfect” number of reps and sets at specific intensities.

Louie didn’t buy it. He believed the body wasn’t a math problem — it was a biological system that thrived on feedback, not formulas.

Instead of stopping at a prescribed number, Louie had his lifters push for as many quality reps as possible while maintaining bar speed. Once the velocity dropped, the set was over. It was a more dynamic, data-driven way to train long before wearable tech made it mainstream.

The Results Speak for Themselves

At Westside, Louie’s philosophy built monsters. His athletes weren’t just strong — they were fast. That combination made them deadly on the platform and dominant in competition.

Take one of his female lifters: at just 148 pounds, she squatted 685 and deadlifted 535. That wasn’t by accident — it was the product of blending speed and strength in perfect proportion.

Louie’s message was clear: the fastest lifter wins, not the heaviest.

How You Can Apply VBT Today

You don’t need a lab or a velocity tracker to train with intent. The principle is simple: move the bar as fast as possible with good form on every rep. When your speed drops, your set is done.

If you’re following any of our training programs, this same principle applies — intent and bar speed drive adaptation.

Speed is the language of power. Louie Simmons taught us to speak it fluently.

John

John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.