Tempo
Tempo is the speed at which you perform the exercise.
The notation is always written similar to this: 3130
3 - The first number is ALWAYS eccentric movement and is written in “counts”. Think a controlled 1 - 2 - 3. Not fast, and not full seconds.
1 - The second number is ALWAYS the pause AFTER the eccentric in “counts”.
3 - The third number is ALWAYS concentric movement (moving the weight to the end ROM) and is written in “counts”. If I write an (x) in place of a number that means you move it explosively.
0 - The fourth number is ALWAYS the pause after the concentric movement. It could mean holding the muscular contraction or holding the weight to establish control.
If you have found this page and are not a client, I hope this information is helpful in your training.
If you are interested in working with me, my experience and education will undoubtedly benefit you.
With over 25 years of experience in the fitness industry, I can help you achieve your goals.
Studying for my Master’s in Psychology from APUS
BAS in Applied Nutrition and Health from ASU
AAAI/ISMA - ISSA Strength and Conditioning - Pn1 Certified - ISSA Sports Nutrition
Former Superleague Rugby player
Competitive Strongman from 1999 - 2010
Former NPC Masters Physique Competitor
Former assistant rugby coach for Mentor HS (OH) and former Assistant Rugby Coach at Liberty HS (MO)
2011 Speaker at Denison University’s Strength and Conditioning conference
Three self-published training books
Multiple magazine articles for Muscle and Performance, Muscle & Fitness, and Ironman
Published on PPSC, Elite FTS, and top articles of the week from Ben Bruno and PTDC
