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Writer's pictureTim Ammons

How To Do Tempo Training?

Updated: 3 days ago

Tempo training is a method for controlling training velocity during exercises. In the grand scheme, selecting the proper training velocity and resistance profiles are two of the most critical variables to control if you want to make your training safe and effective. Manipulating different aspects of your training velocity will cause different adaptations in the body.


group tempo training

Importance of Training Velocity


If we want to move fast, we must train at higher velocities. This places high forces on the tendons, muscles, and fascia, which must become stiffer. The stiffness allows them to store and release more elastic energy, which improves speed and performance. It also trains the body to relax and contract the various segments faster.


Conversely, if we want to be strong or mobile, we must train at slow velocities. This enables us to use much heavier weights than we could for speed training. By minimizing the peak forces and keeping the muscles under high levels of constant tension, we can stimulate the muscles to grow, increase mobility, and regenerate tendons.


Muscle Endurance Training

Muscle endurance training requires a weight and tempo combination that allows us to work for extended periods (>2 minutes). This improves mitochondrial and capillary density in the tissues. It also preps the tissues for more intensive loading if you are recovering from injury or are inexperienced. There are two primary forms of endurance training when we look at the muscles:


  1. Speed-Endurance: This training style utilizes a relatively fast tempo and light weights for many reps (50+). It helps develop endurance in the fascia and improves aerobic pathways in the muscle cells. Using large compound exercises such as squats in this manner can help contribute to cardiovascular fitness and increase the endurance of the fast-twitch fibers. Compared to strength endurance training, blood vessels often develop more streamlined to facilitate blood flow in and out of the tissues.

  2. Strength Endurance: This utilizes a relatively slow training tempo and moderate to light weights. The tempo and load combination should allow you to work for two or more minutes on each set. A combination of slow eccentrics, isometrics, or concentric movements can be used. This is very effective for training the slow-twitch muscle fibers and develops anaerobic energy pathways since oxygen to the working muscles is often limited during this training style.


Implementing Tempo Training


To illustrate how we can use tempo training to make training safer and more effective, we will utilize an example. The simplest version of tempo training occurs in a weight training context. We denote the training tempo with four numbers, each representing a different movement phase. A typical example would look like this:


Example of Tempo Notation

3/0/1/0In this case:

  • The first number correlates to the eccentric portion of the exercise (lowering the weight).

  • The second number correlates to a lengthened isometric pause (holding the bottom position).

  • The third number refers to the lifting or concentric portion of the exercise.

  • The last number refers to the shortened isometric phase (pause at the top).


Tempo Training in Action

If we performed squats with a 3/1/1/0 tempo, we would:

  • Lower the weight for three seconds.

  • Pause in the bottom position for 1 second.

  • Take one second to lift the weight.

  • Immediately start lowering back down when we reach the top position with no pause.


Alternatively, using a 5/0/1/1 tempo for the same exercise means:

  • Lower for 5 seconds.

  • Immediately come back up as soon as we reach the bottom position.

  • Take one second to lift the weight.

  • Pause for one second at the top before initiating the next repetition.


solo tempo training

Determining the Correct Training Tempo


The correct training tempo depends on your exercise goals. The first question is whether we are training for speed or strength.


  • Training for Strength: Use very slow training tempos. This sets the conditions for the muscles to produce very high levels of force and keeps the peak force production lower. Using slower training tempos allows us to place more constant mechanical tension on the tissues longer than traditional weight training tempos.

  • Concentric Portion: The concentric portion of the lift is always the weakest, followed by the isometric portions, with the eccentric portion being the strongest. We can utilize a higher training intensity by extending out the eccentric and isometric phases and limiting the number of concentric reps we perform.


Example of "Bad" Training

Consider weighted dips as an example. Let's say my one-rep max for weighted dips is 200 lbs. We don't want to "max out" every session, as this isn't good training.

  1. Issue of High Intensity: A one-rep max typically involves a tempo of 1/0/1/0 or even faster, where we lift the most weight for a very short duration, mitigating fatigue.

  2. Risk of Injury: The rapid eccentric phase allows us to take advantage of the stretch reflex, which is beneficial for competition but can lead to injury during general training.


Solution: Utilizing Slow Eccentrics

To address these issues:

  • Focus on the lowering portion of the lift. For example, during a 200 lb dip, lower the weight slowly and place your feet on the ground without attempting to lift yourself up. This keeps mechanical forces high while reducing peak forces and injury risk.

  • Volume Problem: A 30-second repetition with a weight near your one-rep max is achievable for someone familiar with this method, allowing for a significant time under tension with a large weight.


Progressing Through Isometric and Concentric Phases

After several weeks of performing slow eccentrics:

  1. Introduce the isometric phase: Lower the weight for 29 seconds and hold it for 1 second at the bottom position.

  2. Continue progressing until you can hold the isometric phase for 30 seconds for multiple sets.

Next, incorporate the concentric phase:

  • Slow Concentric: Once you can hold a weight for a 30-second isometric, slowly raise yourself to complete the rep.

  • Fast Concentric: When comfortable, you can start using a full tempo scheme.


Example of Progression

As you gain strength, reduce the lengths of the isometric phase while completing more reps, maintaining a total time under tension of about 30 seconds. Progression might look like this:


  • 1/15/1/0 for two reps

  • 1/10/1/0 for three reps

  • 1/7/1/0 for four reps

  • 1/6/1/0 for five reps


Continue until reaching a 1/2/1/0 for 8-10 reps.


Final Considerations

Eventually, injury risk may rise as you shift to faster reps, and progress may stall. Slower reps tend to yield better muscle growth. We generally avoid isometrics in the shortened position except in specific applications.


Useful Tempo Combinations for Training Effects

  1. 1/20/1/0: For exercises in a lengthened position, great for developing strength and tendon regeneration.

  2. 8/0/1/0: 50% 1RM for 15 reps, effective for developing strength endurance.

  3. 1/0/1/0: 30-50% 1RM for 50+ reps, excellent for developing speed endurance.

  4. 3/0/1/0: 60% 1RM for 8-12 reps, the middle ground of speed and strength production.


tempo training outside

Summary of Tempo Training

Utilizing tempo training principles effectively can make your training safer and significantly enhance performance outcomes. By carefully manipulating your training tempo, you can target specific adaptations in muscle strength, endurance, and power, helping you reach your fitness goals while minimizing the risk of injury. Whether your focus is on speed, strength, or muscle endurance, understanding and applying the right tempo can make a world of difference in your training regimen.

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