Title Tempo.pdf ✅

Tempo // Speed Per Repetition Tempo Tempo is the speed at which each repetition of an exercise is performed. It is manipulated deliberately for a desired training outcome which means it is crucial to follow the prescribed tempo correctly. How To Read The 4 Digit Code: LOWERING PORTION PAUSE AT BOTTOM LIFTING PORTION PAUSE AT TOP 4S 0S 1S 0S ECCENTRIC BOTTOM ISOMETRIC CONCENTRIC TOP ISOMETRIC X - 0 C An ‘X’ denotes ‘as explosive as possible’. Usually found in the lifting portion. Other characters found in tempo codes: A ‘-’ means this part of the motion doesn’t exist, such as in eccentric only training. A ‘C’ or ‘Controlled’ means work on the quality of movement, keep it smooth and clean. Only seen in the pause at the bottom or top 0 means there is no pause between We use a 4 digit code to describe tempo such as 4010. lifting and lowering. Each number represents one second, so a 3 would be 3s. It is therefore useful to use a metronome at (56) 60bpm when first getting used to the tempo. You can download one from an app store. Failing to maintain the tempo means a failed rep. With the concentric (lifting) portion being the only exception; in this case lifting at a slower tempo is acceptable when pushing hard.. The order of the code doesn’t always match the order in which the exercise is performed. To execute tempo correctly you will have to identify for every exercise which is the concentric movement and which is the eccentric. Pushing vs pulling often causes confusion because the order of the code doesn’t match the order the exercise is performed. In a chin up, usually you start from the bottom position, lift, pause, lower. This doesn’t match how the code is written. In a horizontal push up, you often start at the top in a plank, complete the eccentric (lower to the floor), pause, concentric (push back up). This matches how the code is written. Some dynamic, pulsing and ballistic exercises use a BPM based tempo. In these cases a BPM is given with each beat equals one rep. They tend to be fairly fast such as 70 BPM, which is roughly 0.8 reps per second. Common Mistakes: Beats Per Minute (BPM)