Tempo training is done to:
- Improve stability.
- Develop intermediate muscle fibers.
- Develop work capacity.
There are four numbers that constitute the tempo of an exercise, so it may look something like this:
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the midpoint.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
You lower the bar for 3 seconds, there's no pause at the midpoint, and then you return to the starting position. Reset and go again.
Why should you use tempo training?
- Improved body awareness.
- Improved control of lifts.
- Development of connective tissue strength.
- Improved stability.
- Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).