Tempo Abbreviation Explained

x/x/x/x will be written as such, meaning eccentric/ pause in stretched/ Concentric/ Pause Shortened. For example, a squat repetition that is (4/2/1/1) would be 4 seconds down, then a 2-second hold in the bottom, then 1 second to lift the weight, and a 1-second rest at the top. The last number is possibly the least paid attention to in many programs. I want you to intentionally only take 1 second if the weight is on the lighter side. If our goal is to build maximal strength, the pause at the top might be 2-3 seconds.

Why tempo? My goal when programming for you is to manipulate variables and work to get a result. Weight, sets, and repetitions are the most obvious of those; however the tempo is a crucial one (that is often ignored). 40lbs lifted five times for 1-sec down, 1-sec up, is a completely different amount of work that 40lbs lowered slowly under control for 3-seconds, paused for 3-seconds, and then slowly lifted back up for 3-sec.

NOTE: if you see a column in the concentric phase marked as “X” this stands for explosive. Olympic style lifts, plyometrics, and kettlebell swings are all examples of exercises that are inherently explosive in the concentric phase. 

The difference between a “1” and “X” in a barbell movement such as the squat would be: 1 = smooth forceful contraction (lifting the weight), X= moving the weight under control but with a enough explosive force to say hear the weights rattle at the top.

Some reasons to make the tempo slower include, but are not limited to, pumping blood flow to tendons, allowing more work to be done with less weight, and the feeling of “owning the weight” before moving in explosively for athletes. Also, slow tempo is shown anecdotally and in studies to be an incredible way to program for fat loss by accumulating more lactate in the system.

Go to the blog post Apps I Like and Why,  for the metronome app I recommend for clients and use for my workouts.