Earlier than I get into what tempo is nice for, let’s discuss studying tempo.
“What does @3131 imply?”
Earlier than I clarify that, you must perceive the distinction between the concentric and eccentric portion of a motion.
The eccentric portion of the motion is the “damaging” a part of any motion. Throughout this portion of the motion, the muscle tissues lengthen whereas producing power. Throughout a squat, it’s while you decrease into the squat, and through a push-up it’s the place you decrease your physique to the bottom.
The concentric portion of the motion, alternatively, is when the muscle contracts and shortens. It’s basically what we sometimes consider because the “working half” of the motion. Throughout a squat, it’s the place you’re working your butt off to get out of the outlet and stand again up, and through a push-up it’s while you’re pushing your self off the bottom. Throughout a pull-up, it’s, after all, while you’re pulling your self up.
The 2 different items of the puzzle to know tempo are the highest and the underside positions. Actual easy, the underside of a squat is while you’re, nicely, on the backside of the squat, and the highest place is while you’re absolutely standing up. The underside of a pull-up is the place you’re at a deadhang place with straight arms, and the highest is when you may have your chin over the bar.
OK, now that we now have that sorted out…
Translating the Tempo
The primary variety of the tempo prescription is all the time the eccentric portion of the motion. The second quantity is the underside place, the third quantity is the concentric portion of the motion, and the fourth is the highest place.
Due to this fact @3131 means:
Eccentric: three (seconds) Backside: 1 (second) Concentric: three (seconds) Prime: 1 (second)
Take into account a tempo of @3131 for a again squat—this implies we wish you to take three seconds to descend right into a squat (eccentric). Then we wish you to relaxation for 1 second on the backside, adopted by three seconds to face up (concentric), and at last 1 second to pause on the prime.
In a pull-up this tempo signifies that you’re taking three seconds to slowly decrease (eccentric), 1 second to hang around on the backside within the deadhang maintain place, three seconds to tug your chin to the bar (concentric), after which 1 second to carry together with your chin over the bar.
Is smart, proper?
Okay, what if the tempo is @33×1?
The x principally means explode as quick as you may. So in a squat, it means three seconds to decrease, three seconds to carry on the backside, then explode again up as quick you’re capable of with no matter load you’re utilizing, after which take 1 second to pause on the prime.
You might surprise why is it helpful to coach with tempo. I am glad you requested—under are 5 explanation why.
5 Causes to Practice with Tempo
Enhance Motion Patterns – As a result of tempo work normally forces you to gradual issues down, it means that you can deal with and reiterate good mechanics—be it a squat, a deadlift, or a push-up.
Slowing a motion down means that you can actually really feel every a part of the motion, finally serving to you progress higher and extra constantly. On an analogous observe, tempo work is an effective way to deal with and repair any positional weaknesses in any given motion.
Enhance Energy – Tempo work means you’ll be spending extra time underneath pressure, which is a key element in constructing energy.
It additionally means that you can log a number of quantity as you’ll be working off a lot decrease percentages of your max than you’d be with out a prescribed tempo, which matches a good distance in constructing energy.
Expertise Selection – Tempo work provides selection to your coaching by giving your physique a brand new stimulus—one other key to serving to you repeatedly make enhancements. Defend and Protect Your Nervous System – Tempo work means that you can get extra bang in your buck. If you raise weight at percentages which are near you most energy, you set a giant pressure in your nervous system. So tempo work means that you can work at decrease percentages, however the extra time underneath pressure means you’ll nonetheless get the advantages of a heavier load however with out frying your nervous system. Promote Restoration – Briefly, as a result of tempo coaching places much less pressure in your nervous system, your restoration will likely be quicker so that you’ll be capable of practice extra.
Attempt the under 4 workouts with tempo.
Tempo Coaching Train 1: Squat
5 units of 5 reps at 50 p.c of your 1RM
Tempo Coaching Train 2: Deadlift
5 units of 5 reps at 50 p.c of your 1 RM
Tempo Coaching Train three: Push-Up or Inclined Push-Up
5 units of Eight-10 reps (push-ups or inclined push-ups)
Tempo Coaching Train four: Pull-Up or Ring Row