The effects of velocity-based vs. percentage-based resistance training on sports performance in trainedindividuals: a systematic review and meta-analysis

BACKGROUND: This meta-analysis compared the effects of velocity-based training (VBT) and traditional percentage-based training (PBT) on athletic performance, specifically in muscle strength, jump performance, sprint performance, and change-of-direction ability. METHODOLOGY: Random-effects models in R were employed for the meta-analysis, and study quality was assessed using the Physiotherapy Evidence Database (PEDro) scale. RESULTS: A total of 17 studies with 348 participants were included in the analysis. The results revealed that VBT produced small but significant improvements in jump performance (SMD = 0.27, 95% CI: [0.03, 0.51], p < 0.05) and change-of-direction ability (SMD = 0.45, 95% CI: [0.17, 0.73], p < 0.01) compared to PBT. However, no significant differences were found in maximal strength (SMD = 0.21, 95% CI: [-0.01, 0.43], p = 0.064) or sprint performance (SMD = 0.14, 95% CI: [-0.11, 0.39], p = 0.269). CONCLUSIONS: VBT shows small but significant advantages over PBT in improving jump performance and change-of-direction ability. Both methods exhibit similar effects on maximal strength and sprint performance. These findings support implementing VBT for sports requiring rapid force production and directional changes. TRIAL REGISTRATION: The prospero registration number: CRD420251020164.