The Ultimate Tempo Training Guide

WHAT IS TEMPO TRAINING? 

Tempo training is a type of training protocol in which you are assigning specific time durations (number of seconds) for the different portions of an exercise. 

If you ask most coaches what resistance training variables can be manipulated during a session you will hear things like repetitions, rest periods, frequency, intensity, sets, and the list goes on. One resistance training variable oftentimes overlooked by many is tempo. Tempo can be a tool to further progressive overload. 

One of the unique aspects of tempo training is you can use it for many different purposes such as strength development, muscular endurance development, technique work and others that will be discussed below. 

First off, lets understand the terminology. Each lift will be broken down into 4 components (two isometric portions, a concentric portion, and an eccentric portion). 

• Isometric – no change in muscle length (think of the top and bottom portion of a bicep curl) 

• Concentric – the muscle is shortening (think of bringing the dumbbell up towards your shoulder during a bicep curl) 

• Eccentric – the muscle is lengthening (think of slowly lowering the dumbbell towards the ground during a bicep curl) 

HOW DOES IT LOOK IN OUR PROGRAMMING? 

Tempo training is written by placing the four numbers in a row to let the lifter know how many seconds each portion will be. 

For example, you may see tempo training written as 3/1/2/1 or 3-1-2-1. The order of the number will tell you how many seconds is dedicated to that particular portion of the lift. 

Using the previous example 

• 3 = eccentric portion
  

• 1 = isometric portion (pause at the bottom)
  

• 2 = concentric portion (in some cases you may see an “X”
  (explode up as powerfully as possible) or an “A” (assisted
  in some way)
  

• 1 = isometric portion (pause at the top)
  These numbers can differ significantly depending on the training goal.

WHY SHOULD YOU USE TEMPO TRAINING? WHAT ARE THE BENEFITS?

In many cases, the eccentric and isometric/pause portions of exercises are undervalued and underutilized by many in the strength and conditioning world. Both of those portions of an exercise can have tremendous benefit in improving both strength and muscle hypertrophy.
In the case of muscle hypertrophy, mindfully slowing down portions of any exercise will increase something known as time under tension (TUT) or in other words the total time a muscle is working during an exercise. A result of increasing time under tension is typically an increased rate of muscle growth. 

While increasing time under tension, it is important to have a strong mind muscle connection and focus on proper exercise technique. The mind-muscle connection is simply really focusing during the exercise on the muscle being worked. There is actually research showing that focusing on the mind-muscle connection can lead to more muscle growth. 

In the case of muscle strength, tempo training will allow you as the lifter to really pay attention to all details of proper exercise technique that you may otherwise rush through. This would mean if you were squatting you would be actively focusing on things like how your hips are hinging backwards and are your knees tracking over your foot in the right position. The added focus and attention will help your brain engrain those movement patterns so they can be more effective under fatigue and help mitigate some potential risk of injury. 

Another underrated aspect of tempo training is it can help target specific portions of an exercise you may be weaker in or lack correct technique. Sometimes by doing tempo training we can see weak points in certain lifts that the person didn’t even know they had. By slowing down the lift and having more intention behind every small movement, you will begin to target where those weaknesses are and allow you to work specifically within that range. When it is all said and done you will have a more efficient movement pattern (your central nervous system learns to communicate with muscles better) that is stronger in all areas of the lift with stronger joints. 

Lastly, tempo training like any other new stimulus will most likely lead to more muscle damage (especially when the time of the eccentric portion of the lift is increased) and therefore may require more recovery. Paying attention to sleep, hydration and nutrition are always important to recovery but even more important when you use a new technique like tempo training.