I admit, sometimes we get you to do seemingly weird things. While some of you don’t feel the need to ask questions, others always like to know WHY.
Why are you making squatting even harder by making us take 3 seconds to lower and 3 seconds to pause at the bottom?
Today, we’ll tackle this one: Tempo Training!
Whether it’s tempo squats or tempo pull-ups, the benefits of tempo training are vast.
Tempo training has been used for a long time in the sport of Olympic weightlifting, as well as in powerlifting and bodybuilding. Well-known strength coaches Charles Poliquin (http://www.strengthsensei.com/) and Ian King (https://kingsports.net/), are two big names who popularized the concept of using a variety of tempos during various movements.
Here are just a few reasons why we use tempo training now and again.
Tempo Training to Improve Positioning
One of the big benefits is how it can help you develop better motor patterns and positioning. Often times, your positioning breaks down or feels weak somewhere in a movement. Tempo work, which might as you to take five slow seconds to pull yourself into a squat, for example, will help you develop better control throughout the movement, ultimately helping you achieve more efficient positioning throughout.
Part of this comes down to improved awareness and conscious control about what your body is doing. What do I mean by this? Have you ever been told the same correction over and over by a coach?
“Keep your arms straight!”
You hear it for the third time that hour and you think, “Leave me alone, my arms are straight!” But then you see a video of yourself, and turns out your arms are very bent.
Slowing movements down through tempo training will go a long way in improving this body awareness to bridge the gap between what you think you’re doing and what you’re actually doing.
Tempo Training to Improve Strength
Tempo training is an easy way to increase your time under tension, allowing you to increase your relative intensity with sub-maximal loading. In other words, it’s an effective way to build strength safely.
Why is it safe?
In short, your connective tissue takes a long time to adapt to load. So with tempo work, your connective tissues won’t be as taxed because you’ll be lifting lighter loads, but the added intensity of the tempo will still allow you to make strength adaptations.
Tempo Training and the Central Nervous System (CNS)
Tempo training allows you to gain strength and control without taxing your CNS as much as maxing out on your lifting does. This means your recovery is likely going to be faster and you’re less likely to get injured from being fatigued.
Longevity is what we’re after!
Tempo Training and the brain
Tempo training is grueling! When it gets super hard, you’ll be tempted to cheat the rep by speeding up the tempo. It requires great discipline to stick to the right tempo and be OK with your body being uncomfortable.
Now you know…