Tempo work is simply the time it takes you to complete the rep, the seconds to each phase of the movement will be dictated like this “4:1” meaning 4 seconds down and 1 second up. Why you ask!? Here are some of the benefits of tempo training:
1. Teaches control during lift. Builds a better understanding of the exercise as you are focused on it for longer
2. It will address weak areas of that movement or in your body. Increases time under tension which makes you stronger and increases muscle size
3. Develops work capacity or GPP
The best thing about this type of training for me is that by slowing it down, you become really aware of your positioning throughout the whole movement, which is easy to miss when you’re focusing on speed or just completing the reps in that set.
Tempo training really is a great form of motor learning, meaning you will pick up the skill of the exercise better and keep it with you.
