How to Read Tempo Workout?

How to read a tempo workout?

Reading a tempo workout is simple but before we jump into it, let's talk about what it is, why we do it, and the benefits of it. Otherwise if you'd like to jump directly to the breakdown, click here.

What is a tempo workout?

In layman's terms, a tempo workout is simply a variation of a particular movement or exercise in which you incorporate time. The time in which you incorporate creates a tempo, like a beat from a metronome with a rhythm in seconds. 

What are the benefits of a tempo workout?

There are many benefits from a tempo workout: 

• Variation
• It provides an added challenge if you are tired of doing the same movement
• If you don't have enough weights to use especially at home or at a crowded gym, the weights will feel heavier when performing the same movements with the same weights in a tempo format
• Mechanics, Muscle Growth, and Metabolism
• It focuses on form rather than speed or weight and will subconsciously help you develop an awareness of how your body should be moving with the proper mechanics while developing muscle memory
• Time under tension (TUT) - the amount of time your muscle is spent under tension
• TUT not only promotes metabolism but also muscle growth
• Fun & Safe
• It is arguably one of the safer movements to do because many injuries come from the combination of speed and poor form
• Last but not least, it's just plain fun!

How do you read a tempo workout?

There are four (4) numbers that are formatted sequentially for a tempo workout (i.e. ABCD)

• A - Eccentric - time to spend lengthening the muscle
• B - Time spend at the full eccentric point (usually at the bottom)
• C - Concentric - time to spend shortening the muscle
• D - Time spend at the full concentric point (usually at the top)

Let's use a real life example. Back Squats (3x8) @ 3021

• Movement: Back Squats
• Tempo: 3012
• Reps: 8
• Sets: 3

For a back squat, the lengthening of the muscle (i.e. eccentric) is when we are descending (going down). Our glutes stretches as we descend to the bottom of our squat. The shortening of the muscle (i.e. concentric) is when we are ascending (standing up). Our glutes contracts when we stand therefore shortening the muscle.

So the way we read 3021 is as follows:

• A - 3 seconds descending
• B - 0 second spend at the bottom of the full eccentric point (bottom of the squat)
• C - 2 seconds ascending
• D - 1 second spend at the top of the full concentric point (at the top of the squat)

Oftentimes, there is one letter that we should be aware of and that is the letter X. The letter X represents: eXplosive. So it is very popular to see a tempo workout with a letter X in the four (4) number sequential format (e.g. 30X1)

• A - 3 seconds descending
• B - 0 second spend at the bottom of the full eccentric point
• C - eXplode up (ascending)
• D - 1 second spend at the top of the full concentric point

Simple, right?

Now, here is where it may get trivial: not all movements start with the eccentric part. 

Take a pull up for example, we usually start off at the bottom therefore when we see a tempo assigned to a pull up, we would start our count on the third number (e.g. Pull Up @ 20X1)

• C - eXplode up (pull up)
• D - 1 second spend at the top of the pull up
• A - 2 seconds descending
• B - 0 second spend at the bottom of the pull

Now that you understand how to read tempo, include it in your workout and let us know what you think! 

Stay fit. Stay healthy. Stay happy. 

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