What is “Tempo Training?”
Today you guys experienced a ‘3010’ tempo on your front squats. Do you know what that means? If not, turn off Netflix and gather the whole family around. You’re about to have your minds blown! We’re all on the quest to GAINZVILLE, so it’s only appropriate that we introduce you guys to the glorious world of TEMPO TRAINING!
First, how do you read a tempo? For example, 3010.
- The first number is the Eccentric portion (descent) of the exercise, which is the load coming down. (ex. Squatting down, lowering of the body in a pull-up, etc.)
- The second number is the Pause at the bottom (ex. holding the bottom of a squat, pausing at the chest on a bench press, dead hang on a pull-up bar)
- The third is the Concentric (ascend) which is the weight moving up. In the some cases, in place of the third number you may see an “X” which means explode up as fast as possible. (Refer back to my last blog on Box Squats about the importance of being explosive.)
- The fourth number is the Pause at the top. For some movements like the squat, it is back to the start position, for others like the pull-up it is holding the top position with the chin over the bar.
Now that we’ve explained how to read a tempo, here is a short list of the many benefits that tempo training produces.
- Teaches people to lower under control, which will help with connective tissue strength. What’s connective tissue strength?…let’s just say that you’ll reduce the amount of injuries and become really strong.
- Improved body awareness.
- Improved stability.
- Focus on muscular elements versus tendinous elements. If you lower yourself down into a squat with control, you’ll place more of an emphasis on the muscles vs. dropping it like it’s hot that will place much more stress on the tendons.
- Develop work capacity.
In other news, get ready to lift some heavy weight tomorrow!
Tuesday – Competition
Olympic Weightlifting Meet
A) 1 RM Snatch (20 minutes)
B) 1 RM Clean & Jerk (20 minutes)
Wednesday – Competition
“Diane on the Run”
* = 400m Run