How to use tempo for performance or pain.
Let's talk tempo, shall we? It is a well researched, well supported concept that is largely under appreciated in the fitness and rehab world. I would argue that most common non-acute issues can be resolved with the help of tempo.
So... What is Tempo??
Tempo refers to the speed at which you perform any exercise. In other words, how fast or slow you move your body and/or the weight that you are holding. A tempo prescription is described with four numbers and written in the order of eccentric - isometric - concentric - isometric (we will explain these later).
*Note: Some movements (pull-ups, deadlifts, etc...) start with the concentric but the numbers are written the same.
How does it work?
The numbers in the tempo prescription are intended as seconds during the specific part of the movement.
Example: 3011
3 = 3 seconds down (eccentric)
0 sec. = 0 seconds at the bottom position
1 sec. = 1 second up (Concentric)
1 sec. = 1 second at the top position
Why Tempo?
Tempos are prescribed to ensure a muscle is under tension for a set amount of time. A tempo forces you to slow down, and ensure that you are moving well, finding the optimal positions. BONUS: You can can increase difficulty without increase weight.
Potential Benefits
✳️ Reduced localized pain, both during and for a short time after the exercise.
✳️ May improve cortical mapping (body awareness) of that part of your body. This may mean better control/coordination.
✳️ Increased strength. If loaded correctly and for long enough, will be challenging the muscles and nervous system far greater than a standard one-second rep.
Sooooo, when would I use it...?
Here are 2 examples!
Example #1 - PAIN
You have been dealing with some pain just below your knee keep. This is the patella tendon, and is likely suffering from something we call tendonitis. "Itis" = inflammation. So, quite literally, tendon inflammation.
Maybe you progressed too quickly with squats, lunges or jumping. Maybe 1 leg is stronger than the other. Whatever the cause was, we now know that the tendon is upset. So, lets make it feel better with isometrics. Do the follow for a warm-up or accessory work on a leg day.
Split Squats (Body Weight or Suitcase)
3 sets, 15 reps, per side
Tempo: 3 seconds down, 3 seconds up.
Rest 30 seconds, between sides and 2min between sets.
NOTE: Perform the following with a 3 second eccentric (down) / 3 second concentric (up) rep. Your ideal RPE is 8/10, think 2-3 reps left in the tank. Pain trumps RPE and should not exceed 5/10. If pain goes over 5/10, decrease load.
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Example #2 - PERFORMANCE
You find yourself "getting stuck" when trying to stand up out of the bottom of the squat. Well, lets use tempo to expose you to that stick point a bit more.
Front Squat
5 sets, 5 reps
Tempo: 3 seconds down, 2 seconds pause, Fast Up
Rest 2-3min between sets.
NOTE: You will not be able to use as heavy of a weight as you "normally" do here. The tempo will make this much harder. Start light a build for 1-2 sets, then use the same weight for the remaining 3-4 sets.
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If this helped you, please share with a friend who may need it!
