Tempo training, what is it, why is it used and how can you implement it?
As always I start with a simple explanation of what the subject matter is and then if you like that…you can go deeper into the article as I go deeper into the subject.
Tempo training is manipulating your movements’ patterns in an exercise by deliberately going at a specific speed throughout different portions of the exercises, generally this means slowing down and controlling the movements as opposed to just going through the motions with little thought or intention. This is done to increase strength, performance, muscle size, teaching a beginner the correct patterns or rehabilitating back from an injury. An example would be controlling the eccentric portion(the going down) of a squat to a specific time of 3 seconds then once you have achieved depth in your squat after 3 seconds returning back to the top, the same can be done for any exercise. (See video 1)
So what does this look like on a training plan?
So lets dive in with an example training session using tempo and I will break this down:
| Exercise | Reps | Sets | Tempo | Rest |
| Barbell bench press | 5 | 5 | 31×1 | 120-180 seconds |
| Barbell back squat | 3 | 5 | 33×1 | 180 seconds |
| Barbell RDL | 3 | 3 | 30×1 | 120 seconds |
As you can see each exercise has a tempo prescribed to it, these come in the form of numbers and sometimes 1 letter.
31×1
The first number: This refers to the eccentric portion of the lift, generally the lowering phase, so in the bench press it would refer to the time taken to lower to the chest, in the back squat it would refer to the time taken to lower to the required depth and in the RDL it would refer to the time taken to lower to full lengthening of the hamstrings.
The second number: This refers to the time spent at the bottom part or fully stretched part of the lift and if it is anything over 1 seconds it becomes an isometric exercise although generally not very long is spent here under significant load. In the bench press it would refer to the time spent with the bar at the chest, in the back squat it would refer to the time in the actual squat position and in the RDL it would refer to the time held at the fully lengthened part of the hinge. If this says “0” it means do not spend any time in an isometric contraction and immediately start the concentric part of the lift. Any time spent at the bottom of the lift should always be in an active position ton maintain tension.
The third number: This refers to the concentric part of the movement or the lifting phase. Quite commonly as with the example above you will see an “X” which is clearly not a number but this would signify explode up or goes as quickly as possible. If it was to say “3” this would mean the lifting part should take 3 seconds regardless of how quick the lifter may feel they can lift it. In the bench press it would refer to the time taken to raise the bar from the chest to fully extended arms, in the back squat it would refer to the time taken to stand the bar to fully extended legs and in the RDL it would refer to the time taken to stand up to fully extended legs.
The fourth number: This refers to the time spent at the top of the exercise or contracted position. Like being at the bottom, any significant time spent here becomes an isometric exercise but generally no great time is prescribed as to not exhaust and because of the resistance/load. In the bench press it would refer to the time spent with the bar on fully extended arms at the top, in the back squat it would refer to the time spent stood up on fully extended legs and in the RDL it would refer to the time spent stood up on fully extended legs. Generally you will not see much time prescribed here as there isn’t too much to be gained from time under tension in this position.
Why & when would you utilise this in your training?
Now you know how to utilise tempo training why and when would you use it? I touched on why above briefly in the introduction, the main reasons I gave were as follows: to increase strength, performance, muscle size, teaching a beginner the correct patterns or rehabilitating back from an injury. If you fall into any of the boxes(and trust me you will or why are you training?) Then tempo training should be playing a part in your training and exercise regime. Simply because of “time under tension”(TUT). TUT greatly alters how a muscle reacts or to be correct how much mechanical stress is placed on the muscle and fibres and their ability to deal with that stress. Typically in the gym when we want to progress we just add more weight, do more reps or sets. However tempo training is now where you can be smart and take your training to the next level. Think about it like this, if you have managed to squat 100kg for 5 reps but now you are struggling to add any more weight for 5 reps, or you can’t do any more sets or reps as your muscle fatigues then how can you break through that plateau? Take some weight off there bar and start controlling the tempo, take 3 seconds to go down, hold in an active position at the bottom for 3 seconds and the explode up. This is humbling and a great way to develop strength and muscle size without having to add more weight. Start training smart!
So to conclude tempo training is basically taking control of your movement and load in the gym and is just another tool to help you reach targets and break through plateaus. Anyone that has ever tried this will back up how exhausting it is and the fatigue you will experience; so tread lightly to begin and happy training.
Further helpful Resources.
Starting strength by Mark Rippitoe
Westside barbell by Louie Simmons
Essentials of Strength and Conditioning by Haff and Triplett
Science and practice of strength programming by Zatsiorsky
