Tempo Training
There are a number of ways to progress an exercise or make it more challenging. Some common examples would be to increase the sets or reps, increase the weight, add instability, change the loading pattern. A less common example is to slow down the speed at which we perform the exercise. This is known as tempo training, and usually refers to the slowing down of movements.
As you may already be aware, when exercises get hard we usually just want to speed it up and get it over and done with, often to the detriment of our form. Reducing the load and slowing things down can be a very effective method of training.
First of all, how do you know if your program has tempo in it, or how do I program it myself?
Tempo is often seen in a program as 3 or 4 digits. We prefer to use 4 to include all phases of the lift.
Let's use the following example and interpret it:
51X1
5 = seconds on the eccentric phase of the lift - this is where the main muscle groups are lengthening and is generally on the 'down phase' of most lifts.
1 = seconds pause at the mid-point of lift - although this is where it gets tricky, as different lifts will have different mid-points. For example, it will be at the bottom of a squat/bench press, but at the top of a chin up/deadlift.
X = Move the concentric phase as fast as you can, which is generally the 'up' phase on most movements. If this were a number then it would be seconds, but generally speaking we still want this to be as fast as possible so we use the letter X.
1 = seconds pause to reset/re-breathe back at the starting point, prior to your following rep. For example, top of a squat/bench press, or bottom of a chin up/deadlift.
Now that you know what it is, here are 4 reasons why you might incorporate tempo training into your program:
Tempo training increases the 'time under tension' that our muscles undergo. This can help promote hypertrophy via metabolic stress or improve our muscular endurance.
Pauses in a lift are a great way to familiarise yourself in positions that are generally the quite tough (eg. the bottom of a squat or bench press). It allows us to spend a bit more time in these end-range positions where the movement is typically failed and helps us overcome 'sticking points'. In other words, we get more comfortable in uncomfortable parts of the lift.
Working from a pause makes it harder to overcome inertia, and we don't have the benefit of the stretch reflex, which is the elastic recoil or the 'bounce' out of the bottom of a squat or bench press. This means we really have to focus on that drive on the way up without any added momentum. A difficult challenge indeed, but something that can help us improve our concentric force development.
It can also give us an opportunity to lower the weight, but still create a challenging stimulus. Here we can increase the difficulty without needing to increase load. This could be particularly useful if you're looking to avoid heavy load (eg. reduced load on the spine in a squat) due to a niggle.
All in all, tempo training is one of many tools in our training toolbox, and something that is worth cycling in and out of our programs every so often. Give it a try if you haven't already!