What is it?
Tempo training is a way to lift in which you control the weight down or up based on time. It may be 3 seconds down on a squat, it may be a 3 second paus on the bottom of a squat. The tempo would look something like this 3010. The first number is the eccentric or lowering portion, the second number is the bottom portion, the third number is the concentric or lifting, the fourth number is any pause at the top. So in the above example for a squat you would count to 3 as you are going down, no pause at the bottom, and up fast or 1 second, no pause at the top. Most lifters do not program any kind of tempo and will just go down and up as fast as they can.
Why tempo?
I utilize tempo training especially in younger kids and undertrained individuals. The reason I do this is because these individuals need to work on controlling each movement to make sure they are loading their joints properly. Generally these individuals tend to have more flexibility or stability than strength. I like to teach people how to control these movements. Tempo training is a great way to train in this manner.
Examples?
Here are some examples of movements I use these tempo lifts on:
Tempo RDL or Deadlift
Tempo Back or Front Squat
Tempo DB bench press
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