Repetition Tempo

UNDERSTANDING TEMPO

Tempo is a training variable equal in importance to reps and sets, but commonly neglected. This programming tool allows strength coaches to target specific adaptations in an athletes programme and is a key component of a training plan. Essentially, in resistance training, tempo refers to the speed that an exercise is performed. The tempo that each rep is performed at will dictate the total time under tension (TUT) for any given set, and this component is one of the major keys to achieving the desired training response. Each repetition of a movement will have 4 phases, or positions, and 3 contraction types: eccentric, isometric and concentric. When prescribing tempo we use a four digit method popularised by the late Charles Poliquin.

THE FIRST NUMBER – EcCENTRIC CONTRACTION

An eccentric contraction occurs when your muscles lengthen under load. An example of this is when you lower the resistance (i.e. dumbbell) during a rowing movement. The first digit of our tempo prescription sets out the speed of this lowering motion. Using the example of 4-0-X-1 above, the eccentric phase would be a controlled movement over 4 seconds.

THE SECOND NUMBER -Stretched Position

This phase, or position, usually occurs between the eccentric (lowering) phase and the concentric (lifting) phase of a repetition. The arm is at full length during the 1 arm row [image below] is a good illustration of this position. This phase of the exercise is an isometric contraction, although in this example (4-0-X-1), there is no deliberate pause in this stretched position.

THE THIRD NUMBER – Concentric Contraction

The concentric contraction occurs when a muscle shortens, such as when you push a bar away from your body, or pull resistance towards your body as occurs during the 1 arm row exercise below. If “X” is used in the formula, it implies an explosive action with full acceleration. It would be harmful or dangerous to use “X” for the eccentric contraction of most exercises as this would mean lowering the load much too fast in lifts such as squats and bench presses. This is why you will only see the “X” used as the third number in our tempo prescriptions.

 

THE FOURTH NUMBER – Shortened Position

This final phase, or position, occurs at the end of the concentric phase, such as when you lock out a pressing exercise. Another example of this would be in a rowing movement such as the example below, where the elbow is at its most flexed position. With the tempo prescription of 4-0-X-1, there would be a brief 1 second pause in this position, before proceeding to the next repetition.  

 

TEMPO IN PRACTICE

Putting it all together, a 3-2-X-1 tempo prescription for the bench press would look as follows: The athlete would lower the barbell to their chest over three seconds. He/she would then pause for two seconds when the bar made contact with the chest. Right after this, they would press the weight to extended arms forcefully, and finally, rest 1 second when the barbell is at the top of the movement. 
The same 3-2-X-1 tempo prescription for a chin up would look as follows: The athlete would lower their body under control over three seconds, before pausing for two seconds when the arms are fully extended. Right after this, he/she would pull themselves up forcefully, and finally, hold 1 second at the top of the movement (chin over bar).

 

3 Push-Up Progressions

3 Push-Up Progressions

The push up is a staple in many resistance training plans, and for good reason. It is a large compound upper body exercise which also demands excellent trunk stability. It is also a very safe option for youth and inexperienced athletes – “failing” on a repetition just means you are left lying on the floor! The one downfall of this exercise is that the intensity (resistance) can not be as easily progressed/regressed as is the case with dumbbell or barbell exercises. But don’t let that put you off. Below, we’ve outlined 3 push up variations to keep athletes of all levels challenged!

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Indoor Conditioning Session

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

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10 Core Exercises to Add to your Training

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

read more

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

Field Sport Conditioning

As teams across the country are forced to suspend all collective training, we thought we would help out with a sample session that can be completed individually and modified to suit!
This session includes work in all energy systems to maximise transfer to your sport.
Give it a go and pass it along to your team mates if you think they would benefit. Feel free to get in touch with any questions!

Maximal Aerobic Speed

In recent years Maximal Aerobic Speed has become popular among team sports in particular, primarily because it presents a simple and effective method of testing aerobic power. However, the real value of this method is that the data from testing can be used directly in the prescription of conditioning loads. This article aims to provide detailed instructions on how to effectively administer an MAS test, in a team setting, and examples of how to effectively use this data.

Psychological Resilience in Sport

Think of the physical preparation that goes into an athletes performance; nutrition, sleep, strength training, recovery, rehabilitation are just a few. Ask, is mental performance receiving the adequate amount of time and dedication that it should be in comparison to the physical preparation, and if not, why?

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