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

Abstract 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.