Tempo Training
TEMPO TRAINING
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Number 3010⠀
Have you ever seen those four magic numbers in your program? If not, you’re missing out on some major gains! These numbers signify a tempo that controls the speed with which you move throughout an exercise, and how long you stay in the bottom and top positions of the movement. For many resistance movements, utilizing a specific tempo can benefit an athlete by forcing controlled quality reps, getting the correct dose response out of the exercise, and overcoming weak points by spending more time in specific positions.⠀
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• How to Read a Tempo: 3 3 1 0⠀
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The first number is the Eccentric portion (descent) of the exercise, which is the load coming down. (ex. Squatting down, lowering of the body in a pull-up, etc.)⠀
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The second number is the Pause at the bottom (ex. holding the bottom of a squat, pausing at the chest on a bench press, dead hang on a pull-up bar)⠀
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The third is the Concentric (ascend) which is the weight moving up. In the some cases, in place of the third number you may see an “X” which means explode up as fast as possible, or an “A” which means assisted up.⠀
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The fourth number is the Pause at the top. For some movements like the squat, it is back to the start position, for others like the pull-up it is holding the top position with the chin over the bar.⠀
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• Teaches Control Through the Movement⠀
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Whether you’re a beginner or seasoned athlete, one of the best ways to increase strength while avoiding injury is to consistently maintain proper movement mechanics. When rushing a movement such as a squat, you’re less likely to pay attention to several key points like properly hinging from the hips, midline stability, proper tracking of the knees, etc. Using a tempo prescription can help athletes slow down and feel each position from start to finish, while learning to replicate quality movement as the weight increases.⠀
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• Reduce Injury Risk⠀
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Controlling the movement and increasing quality of the reps alone can keep you away from injuries. Using tempo for novice athletes allows them to focus on technique, while also developing neuromuscular adaptations with safer weights.
