Not all reps are created equal — and this study proves it. Researchers assigned 45 adolescent male sprinters to one of three velocity-based training (VBT) programs, each using a different velocity loss threshold (10%, 20%, or 30%) during back squat training over six weeks. While all groups got stronger, athletes training with the lowest threshold consistently outperformed their peers in sprint speed, jump height, peak power, and reactive strength — while also reporting significantly less fatigue.