It is our opinion everyone should include tempo training in their program. Even for movements like the squat or deadlift that require explosiveness and power, slowing down exercises with tempo can really promote a better, more seamless lift in the long run. 

 

So what is the benefit of tempo training? By including tempo movements in your exercise routine, you’ll be able to fix your positional and technique weaknesses for more consistent and well-executed lifts, while simultaneously encouraging better hypertrophy and strength gains.

 

Tempo lifts are typically given in a four-numbered sequence. 

 

A movement is split into four parts and each number represents a specific phase of that movement. 

 

The number refers to the number of seconds you should take to complete that phase before moving onto the next. 

 

We are going to be using the example sequence 2200 and the squat exercise to explain the different sections.  

1. ECCENTRIC PHASE (LOWERING)

 

The first number, in this case, it’s the number 2, refers to the eccentric phase of the movement. It’s also known as the ‘lowering’ phase. So for our squat, this is the part where you squat down. Referring to our tempo sequence, it should take 2 seconds to reach the bottom position.

 

2. ISOMETRIC PHASE 1 (PAUSE AT THE ECCENTRIC PHASE)

 

The next number is the length of the pause at the eccentric phase, which is when you reach the bottom position. It tells you how many seconds you should hold this bottom stance. In our example, we should hold it for another 2 seconds.

 

3. CONCENTRIC PHASE (LIFTING)

 

The lifting part is next and that is our concentric phase. This is the third number in our tempo sequence. You’ll need to take as many counts as stipulated to move from the pause at the bottom position back up to the standing position in the squat. The third number in our sequence is 0 which means that you should make this phase as explosive and fast as possible.

 

4. ISOMETRIC PHASE 2 (PAUSE AT THE TOP OF THE LIFT)

 

The final number is the pause at the top of the lift. This is when you are back in your starting position and refers to how long you should wait until you begin your next rep. The final number for our tempo squat is another 0. This means that once you reach the top and you take another breath, head down into your next rep straight away.

We used the squat as an example but it can refer to any other movement as well such as the push-up. In this case, once you’re in your starting push up position, you’ll lower yourself for a count of 2, pause for another 2, then push yourself back up and immediately start your second rep once you’ve reached the top.