At Ignite we have just started to introduce more Tempo work into the main programming. You may be seeing a strange sequence of numbers and letters like 21X0 written after exercises. So, what does it mean, how do you do it and what are the benefits?

The tempo prescriptions dictate the speed in which the lift should be performed. The numbers are the count in seconds, while an X indicates as fast as possible.

The first number corresponds to the lowering (eccentric) part of the lift, the second number is whether there is a pause at the bottom, the third refers to the ascending (concentric) phase and the forth tells you how long to hold at the top of the lift.

Example: Overhead Squat 3×3 Tempo 21X0
(3 sets of 3 reps, take 2 seconds to lower to the bottom, pause 1 second, drive up as fast as you can, go straight into the next rep).

So now you know how to do it, what are benefits?

Firstly, it is great way to improve movement patterns in both beginners and advanced clients. For beginners, focusing on controlling the movement allows them to get a better feel for what muscles they need to engage and become more conditioned to the exercise. For other trainers tempo can make sure they are using weights that is appropriate to their level instead of going too heavy and degrading their form.

Another advantage is the reduced risk of injury, as controlling the tempo of the lift puts more stress on the muscles and less on the supportive structures such as the joints and connective tissues.

Finally, tempo will improve your strength! It will give the muscles a new stimulus to adapt to, as well as increasing the time under tension during an exercise. If you have any weaknesses in your movements it is also a great way to strengthen those areas making you stronger through the whole range of motion.

Once you have had a chance to try out tempo training, comment on your thoughts and experiences.