Jul 1 • Training/Workouts
🎯 Understanding TEMPO in Your Training
Quick recap of the tempo prescription you’ll see in your workouts, like 6 0 X 1
✅ First number (6): The eccentric phase, how long you lower the weight. For example, in a squat, take 6 seconds to descend.
✅ Second number (0): The pause at the bottom, in this example no hold at the bottom position.
✅ Third (X): The concentric phase, X means explode up as fast as possible.
✅ Fourth (1): The pause at the top, here a 1-second reset before your next rep.
Examples:Squat: 6 sec down, no pause, stand up fast, 1-sec pause at the top.Bench Press or Strict Press: Press up quickly (X), then 6-sec lowering, no hold, reset.Pull-ups: Pull up fast to the top, then 6-sec lowering.
If your tempo was 6 6 6 6, you’d have 6 sec down, 6 sec hold at the bottom, 6 sec up, and 6 sec hold at the top.
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🎯 Understanding TEMPO in Your Training
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