Tempo training?
Essentially, “tempo” in weight training refers to the speed that you lift the weight and how quickly you lower the weight. Tempo is typically shown as a 3 or 4 digit number, with each number referring to the speed at which part of the exercise should be performed.
First number:
The first number refers to the speed of the lowering phase of a movement. Example (31X1) = 3 seconds lowering the weight. In the example of a bench press, you will lower the weight for 3 seconds
Second number:
The second number refers to time in the bottom of the lift.
Example (31X1) = 1 seconds holding the weight at the bottom. In the example of a bench press, you will hold the weight just above the chest for 1 second.
Third number:
The third number refers to the speed of the upward phase of a movement.
Example (31X1) = X (explode) fast on the way back up. In the example of a bench press, you will push the weight as fast as possible on the way back up.
Forth number:
The forth number refers to the time at the top of the lift.
Example (31X1) = 1 second at the top of the lift. In the example of a bench press, you will hold the lockout for 1 second.
WHY TEMPO TRAINING?
The most popular way of progressing weight training is simply by adding more weight. Tempo training is a great way to add variety and increase difficulty without adding load.
