Strength
Velocity-based training
Rep Velocity
Kauntor makes velocity-based training easy. Use rep velocity data to choose the right weights, know when to push for a personal best and — just as importantly — recognize when to back off and go lighter.
Kauntor doesn’t just give you a velocity number — it shows the whole velocity profile of every rep. That keeps tempo work honest: Kauntor logs the ascent, pause and descent of every rep separately, so a prescribed 3-1-1 is something you can verify from the rep tracking data. Each rep is also overlaid on the others, so you can compare execution visually and easily spot sticking points.
Kauntor makes rep velocity data easy to collect, analyze and visualize — arming coaches and athletes with insights they can use to get more out of their training.
Research 6 references
- González-Badillo & Sánchez-Medina (2010)Movement velocity as a measure of loading intensity in resistance training. Int J Sports Med, 31(5), 347-352.
- González-Badillo et al. (2014)Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. Eur J Sport Sci, 14(8), 772-781.
- Conceição et al. (2016)Movement velocity as a measure of exercise intensity in three lower limb exercises. J Sports Sci, 34(12), 1099-1106.
- González-Badillo et al. (2017)Estimation of relative load from bar velocity in the full back squat exercise. Sports Med Int Open, 1(2), E80-E88.
- Dorrell et al. (2020)Comparison of velocity-based and traditional percentage-based loading methods on maximal strength and power adaptations. J Strength Cond Res, 34(1), 46-53.
- Morán-Navarro et al. (2021)Load-velocity relationship of the deadlift exercise. Eur J Sport Sci, 21(12), 1657-1665.
Velocity-based training
VBT Insights
Velocity-based training has always meant dedicated hardware — linear position transducers that are expensive and a hassle to carry around the gym. Kauntor puts the same numbers in reach of anyone with a phone — point the camera at the bar and every rep is measured.
What that buys you is an objective read on fatigue. Bar speed drops as a set goes on whether or not it feels hard, and the size of that drop tracks how much you’ve actually taken out of yourself. Kauntor computes velocity loss rep to rep within a set and set to set across the workout, so the stop signs are numbers rather than a guess.
Over time the picture builds: which sessions cost more than they were worth, which lifts fade fastest, when a hard week has stopped being productive. Train to the data instead of to how you feel on the day.
Research 8 references
- Sánchez-Medina & González-Badillo (2011)Velocity loss as an indicator of neuromuscular fatigue during resistance training. Med Sci Sports Exerc, 43(9), 1725-1734.
- Pareja-Blanco et al. (2017)Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scand J Med Sci Sports, 27(7), 724-735.
- Pareja-Blanco et al. (2020)Velocity loss as a critical variable determining the adaptations to strength training. Med Sci Sports Exerc, 52(8), 1752-1762.
- Banyard, Nosaka, Sato & Haff (2017)Validity of Various Methods for Determining Velocity, Force, and Power in the Back Squat. Int J Sports Physiol Perform, 12(9), 1170–1176.
- Pérez-Castilla, Piepoli, Delgado-García et al. (2019)Reliability and Concurrent Validity of Seven Commercially Available Devices for the Assessment of Movement Velocity at Different Intensities During the Bench Press. J Strength Cond Res, 33(5), 1258–1265.
- Courel-Ibáñez, Martínez-Cava, Morán-Navarro et al. (2019)Reproducibility and Repeatability of Five Different Technologies for Bar Velocity Measurement in Resistance Training. Ann Biomed Eng, 47(7), 1523–1538.
- Orange, Metcalfe, Marshall et al. (2020)Test-Retest Reliability of a Commercial Linear Position Transducer (GymAware PowerTool) to Measure Velocity and Power. J Strength Cond Res, 34(3), 728–737.
- Clemente, Akyildiz, Pino-Ortega & Rico-González (2021)Validity and Reliability of the Inertial Measurement Unit for Barbell Velocity Assessments: A Systematic Review. Sensors, 21(7), 2511.
Verification
VBT Accuracy
Kauntor segments every set automatically — rep start, rep end and the pause in between are picked out of the motion chart for you. But you don’t have to take the algorithm’s word for it: the breakpoints are drawn right on the curve, so checking them takes a glance.
If a boundary is off, drag it. Each breakpoint shows the video frame it lands on — rep start, pause start, pause end, rep end — so you can pick the exact frame where the bar started or stopped moving.
Other sensors hand you a number you can’t check. Kauntor shows its work: every rep time and velocity traces back to frames of your own video, verified with your own eyes.
Squat & Bench
Deadlift
| Squat & Bench | Deadlift | |
|---|---|---|
| 1 | Eccentric Start | Concentric Start |
| 2 | Eccentric End · Pause Start | Concentric End · Lockout Start |
| 3 | Pause End · Concentric Start | Lockout End · Eccentric Start |
| 4 | Concentric End | Eccentric End |
Technique
Bar Path
Kauntor traces the bar through every rep and draws the path straight onto your video. A lift that felt fine often looks very different once you can see the line it actually traveled.
Bar path is some of the most diagnostic data you can get from a set. A bench that drifts toward the face, a squat where the bar wanders forward out of the hole, a deadlift that swings around the knees — each leaves a distinct signature, and each points at a different fix.
Form breakdown
Movement Quality
Good squat and deadlift technique keeps the hips and torso working together. Kauntor tracks shoulder and hip positioning through the lift and plots them, so coordination becomes something you can easily visualize.
A great rep looks the same going down as it does coming up — the two lines fall and rise as a pair. The video shows exactly that: Charles’s hips and shoulders stay in sync through every rep.
When they come apart, the chart says so. Below is the classic “good morning” squat: the hips shoot up out of the hole and the shoulders trail behind. Kauntor makes it easy to visualize and track such form breakdown.
Video analysis
Compare Sets
Put two set videos next to each other and review execution and speed together — the same lift at different weights, the same weight weeks apart or a working set against your best.
Kauntor extracts the reps from each video automatically and aligns them, then plays both back rep-for-rep in sync. You’re comparing the same moment of the same movement, not eyeballing two clips that drift out of step.
Library
Lift Videos
Organize and review your lift videos by exercise, reps, weight and RPE. No more photo-library mess — every set you film lands in a library you can actually search.
Planning
Strength Programs
Build a program from scratch, start from a classic template or bring one you already follow. Whichever way you go, it becomes planned workouts you can just open and lift.
Program for yourself, or — if you coach — for your clients. The planner is the same either way: write the block once, assign it, and every training day lands in their app already filled in.
Custom Program
Define week-by-week progression with custom sets, reps and weights for each training day — full control for coaches and athletes.
Import Program
Already have a program you love? Paste a link from Boostcamp or another platform, upload screenshots or describe it in plain text to generate planned workouts.
Dashboard
Insights
Track strength training volume by movement pattern and muscle group, evaluate short- and long-term training patterns and identify blind spots. Create custom tags like “physio”, “rehab” or “muscular endurance” to track specialized training.
