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Tempo Training: 8/2/19

Tempo training is done to:

  • Improve stability.
  • Develop intermediate muscle fibers.
  • Develop work capacity.

There are four numbers that constitute the tempo of an exercise, so it may look something like this:

  • 3-0-1-0
  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the midpoint.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

You lower the bar for 3 seconds, there’s no pause at the midpoint, and then you return to the starting position. Reset and go again.

Why should you use tempo training?

  • Improved body awareness.
  • Improved control of lifts.
  • Development of connective tissue strength.
  • Improved stability.
  • Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).

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