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There are lots of different ways to change up your fitness routine, and to make adjustments to fit the needs of each individual. You can change weight, reps, resistance, contractions, equipment, and much more.
One of my favorite ways to adjust training for my clients is to introduce tempo work.
What is tempo work?
Tempo refers to the time you are in each phase of a single rep of a movement. It denotes speed and pauses throughout positions.
For example, a squat with a tempo 32X1 would translate to
Let's look at another movement; the pullup! A pull-up with a tempo of 31X1 starts on the concentric phase or the third number/letter as the first movement is concentric going up unlike a squat which started with the eccentric or going down is the first movement.
So as fast as you can on the way up or X. Hold one second over the bar. 3 seconds on the way down control lowering and 1 second pause before the next set.
Tempo work allows us to create more time under tension WITHOUT increasing the weights, and sometimes even allowing us to get results with less weight!
Personally, I find tempo work to be one of the best ways of improving strength.
If you have done tempo work before you know it is no joke and definitely challenging but worth the gains you will see from it. Slowing down your position not only will help benefit you strength wise but position wise as well. You can feel each position more and are under control the whole time.
So, next time you want to change your training in a way try messing around with some tempo work and let me know how that goes!
- Coach Grace Dickinson
PS - If you want help with building your capacity, CLICK HERE to meet with us for free!
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