Manipulating Variables - Tempo
I want to discuss a program variable that isn't typically prescribed or utilized by many athletes and coaches, but can really make a big difference within your programming.
The most commonly utilized program variables are sets, reps, rest, load, and relative intensity. The variable that I want to talk about is tempo, which I first learned about through the readings of Ian King and Charles Poliquin.
Tempo refers to the speed of movement for a particular exercise or movement.
It is prescribed in a 3 number system, where the first number indicates the first movement that occurs, the middle number indicates a pause, and the third number indicates the speed to complete the movement.
For example a 3/2/x tempo in a squat indicates the eccentric is to take 3 seconds, then there is a 2 sec pause at the bottom and then the concentric portion is done explosively.
Another example is a x/1/4 tempo in a chin-up. The first number indicates the concentric which is done explosively, then a 1 sec pause at the top and then a 4 second lowering to the bottom position before beginning the next repetition.
The tempo is prescribed based on the starting portion therefore most pulling movements will begin with a concentric and most squatting and pushing movements will begin with an eccentric.
There are many benefits of prescribing tempos:
1. Used to emphasize a particular portion of movement (eccentric, iso, concentric)
2. Accountability; allows a coach to develop individual responsibility in each movement
3. Allows coach to teach movements more efficiently. Easier to watch and coach when movements are slowed down.
4. Allows the athlete to focus on particular parts of the movement that is emphasized. This is very beneficial when I want athletes to sense and feel a particular position that they need to get to,
I will bias the tempo so it has a longer isometric.
For example, when we begin to do split squats and I want them to understand where their weight should be, and the position of their pelvis I may prescribe a tempo of 2/5/x or 2/10/x.
The longer isometric position gets them to understand the position, allows me as a coach to see their pattern and coach them more effectively.
When I want to emphasize preparing the tissue for loading, we will do longer eccentrics such as 6/1/x, or x/1/10, or 5/2/x where they goal is learn how to control the movement.
When I want to emphasize speed and power, the tempos will be much faster such as 1/0/x, or 1/1/x.
Tempos will often be periodized along with the time of the training year.
Isometrics are heavily used during the post-season period, eccentrics are used in the early off-season and then progress to more concentric as the off-season moves toward the pre-season.
The concentric emphasized tempos are performed in-season too as we try to minimize training volume and time under tension.
Prescribing tempos can increase the value and benefits your programs can yield.
It is a variable that can improve the development of your athletes and clients.