What is Tempo Training?
Tempo training is a structured method of resistance training that emphasizes controlled movement through different phases of a lift. By following a prescribed “tempo”, you can develop better mechanics, enhance strength, and reduce the risk of injury. This training style is particularly beneficial for improving movement quality, increasing time under tension, and strengthening connective tissue.
Understanding Timed Prescriptions
Tempo training uses a four-number sequence to dictate the speed of each phase of a lift. For example, a Goblet Squat with a 31X11 tempo means:
- 3 seconds for the eccentric (lowering) phase
- 1 second pause at the bottom
- X (explode up as fast as possible) for the concentric (lifting) phase
- 1 second pause at the top before starting the next rep
This structured approach ensures that each movement is performed with precision and control.
Why Tempo Training is Important
Regardless of your experience level, incorporating varying time under tension training into your training routine can provide significant benefits. Here are three key reasons why tempo training should be a staple in your program:
1. Improved Quality of Movement
One of the primary benefits is your ability to enhance your movement quality. By slowing down your movement, you can develop better body awareness and control, which helps you properly engage the right muscles and maintain proper positioning.
For example, beginners can often rush through exercises, leading to improper form, such as knees collapsing inward during squatting movements. Implementing a 31X1 tempo forces them to slow down, maintain stability, and activate the necessary muscles. Even experienced trainees can use this style of training to refine technique and strengthen weak areas, such as improving stability at the bottom of a squat or enhancing pull-up mechanics with controlled pauses.
2. Reduced Risk of Injury
Training “slower” is a powerful tool for injury prevention. By slowing down movements, it places greater stress on muscles rather than joints, reducing the likelihood of injuries. This is especially important for both novice trainees and seasoned exercisers who frequently lift heavy loads.
- Protects connective tissue: The slow, controlled movement allows tendons and ligaments to adapt to increased stress, reducing injury risk.
- Ego control: Controlled training such as 31X1 in the bench press prevents lifters from bouncing the bar off their chest, ensuring proper muscle engagement.
- Reduced joint strain: Shifting stress from joints to muscles enhances long-term joint health.
If you struggle with joint pain or want to extend your lifting career, tempo training can be an excellent addition to your program.
3. Improved Strength Gains
This type of training is highly effective for building strength and muscle mass. Here’s why:
- Greater training variety: Different tempos challenge muscles in new ways, preventing plateaus.
- Eliminates weak points: Slowing down movements exposes weaknesses, such as sticking points in squats or deadlifts.
- Increased time under tension (TUT): More TUT leads to greater muscle recruitment with less overall stress on the nervous system.
- Isometric holds: Pausing at the top or bottom of lifts forces muscles to work harder, leading to greater strength adaptations.
By incorporating varying tension training into your workouts, you’ll develop a stronger, more resilient body.
The Connective Tissue Benefits
One of the most overlooked benefits of tempo training is its impact on connective tissue health. Ligaments and tendons adapt more slowly than muscles, making them more susceptible to injury if training is not properly structured. By incorporating slower, controlled movements, tempo training helps strengthen these tissues, enhancing resilience and reducing injury risk.
- Improved tendon stiffness: Strengthening tendons increases their ability to store and release energy efficiently, which is crucial for athletic performance.
- Injury prevention: Stronger connective tissue reduces the likelihood of strains and tears.
- Enhanced recovery: Controlled loading improves blood flow to ligaments and tendons, promoting faster recovery and tissue adaptation.
How to Implement
To get started with tempo training, follow these steps:
- Choose a tempo: Select a tempo that aligns with your goals. For beginners, start with 31X1 for basic lifts.
- Focus on form: Maintain proper positioning throughout each phase of the movement.
- Track progress: Monitor improvements in strength, stability, and movement quality over time.
- Incorporate variety: Use different tempos to target specific weaknesses and enhance training adaptations.
Try It for Yourself
Still unsure? Give tempo training a try for a month and track your results. You’ll likely notice improved control, better movement quality, and increased strength. Whether you’re training for performance, aesthetics, or longevity, tempo training is a powerful tool to elevate your fitness journey.
Start slow, be consistent, and keep at it!
