How to Read Tempo: Understanding Exercise Tempo for your Workout, Lift, or Training - TECHNIQUE HUB 

Thank you sir!! Very kind of you say and so glad that you enjoyed the video and you found it helpful!! All my best. MSP

Agreed 💯👌🏼

Same, I was so confused

Awesome. So glad you found the video helpful!

So glad you enjoyed the video and found the information helpful. Tempo is an amazingly powerful and potent training tool/variable that so many never explore. All the best in your training and if you have any Q's, let me know.

I sort of answered this in my previous note to you...but I will tell you this is an AWESOME Q. I would say that there are more "STANDARD" tempos that are used and more unique ones...but that said, it gets into a HUUUUGE subject of Program Design and Assessment of a specific individual. While I do for sure have my "FAVORITE" tempos for certain lifts that I might default to above other, I design ultimately what the client needs by having a intimate knowledge of their abilities, strengths, weaknesses, goals, aspirations etc...filtering that through my plan for them etc. Again to your above Q...other than the term explosive, I'd not worry at all about connecting the terms to a specific tempo prescription. While yes, a 42X1 might be considered SLOW..."WHAT PART" is considered slow...only the eccentric portion...maybe. All in all understand how to write, read, and interpret a variety of tempo notations for a wiiiide variety of lifts. Hope that helps.

@@Mspfitness That sounds interesting. I didn’t think about tailoring the tempo to the client. Although I’m not yet sure how this can be done.

@@chariots8x230 It's takes time, experience and a clear understanding of how to properly assess your client.

Hey Brendan...THANK YOU for your kind words. So glad that you enjoyed the video and found it helpful to better understand TEMPO, which is the most AWESOMEST element you can bring to your training, assuming you've not tried it before. SUUUUUUPER potent, when use properly to help you break though plateaus, shore up your weaknesses, or simply help you get strong as F&#@. If you have any other Q's reach back out.

Hey, so glad you found the video helpful. All the best in your training!

Thank you so much! So glad you found the video helpful and clear!!!

Awesome. So glad you found the video explanation helpful! All the best in your training.

So glad you found the video helpful. All the best with your training!

Awesome...so glad you found the video helpful. All the best with your training!

Absolutely! Glad the video helped you. All the best with your training.

So glad you liked it and found the information useful. All the best in your tempo training.💪

Hey, so glad you found the video helpful! All the best in your training. MSP

Awesome...so glad you found the video helpful. All the best in your training!

I'm so glad that you found the video helpful! Please follow up if you have any other questions and all the best with your lifting.

Awesome. So glad you found the information helpful. If you have any further Q's, come on back and drop a question here as I'd be happy to help.

Honestly the vagueness of the terms you presented, other than explosive, are the very reasons there is a TON of value with the the specificity of using tempo. Understand that Tempo is not used effectively with movements that are explosive. You'd never use a traditional tempo prescription for say a SNATCH or CLEAN. Generic terms like SLOW/MOD/FAST can only be effective in my opinion between a coach and a client/athlete who have a relationship and understanding of the context they are used (AND THE KEY HERE) is how the client/athlete INTERPRETS these terms. If there is not understanding and relationship in place so these two people can build an understanding, then these terms...again other than explosive in my mind...are useless.

@@Mspfitness Thank you for letting me know :) I guess since I’m new to this I’m trying to understand the terms in order to make better sense of the content that I’m reading. I don’t know how useful that content is yet, but I guess it’s my starting point until I can reach a better level of understanding.

@@chariots8x230 I think I better understand what you're saying/asking. Understand that tempo and the use of tempo is a quantifiable, measurable, repeatable and very specific method to train where are more esoteric terms like the ones you mentioned I'd consider more "CUES" Cues are simply tools between a coach and client to achieve a desired goal/outcome. As long as both parties understand how they are used and for what purpose, they are GREAT. So in closing :) I'd just say it's really two different elements that can be used very effectively in a coaching environment. Hope that helps.

@@Mspfitness Oh I see. So words like “moderate” are used as cues for tempo. I was studying the NASM materials and they mostly use words such as “slow” or “moderate” to describe tempo. But I also noticed tempo depicted as numbers, like 4/2/1. So, I was wondering if I had to make a connection between the words & the number tempos. I know that certain tempos like X/X/X mean explosive, so I was thinking that other tempos like slow, moderate, and fast might also have specific numbers associated with them. Maybe I’m overthinking it though. I’m just not sure what I’m supposed to be memorizing when learning this subject.

@@chariots8x230 You're asking great Q's...and I wish I had better direct insight into how NASM is putting it's content together. Similar to what I mentioned before where terms like SLOW/MODERATE i feel are more thought of as cues..."X" explosive is the only TERM that honestly does have a direct connection to tempo training and notation. The "X" as you said above. Beyond that it gets pretty murky and interpretive...which goes back to my coach/athlete-client relationship is key. That said, I wouldn't make a connection of those terms because you really can't. Well I mean sort of....of course if I gave you a 10-10-10-10 Back Squat, you could call that pretty F'n slow...but truly, if you're taking about memorizing things...I'd want you to be very, very clear how to interpret a 4 Number Tempo prescription for a WIDE variety of lifts. Also understand that while there are "standard" applications of Tempo, the HOW - WHEN - WHY behind actually prescribing it for a specific client gets into the area of Program Design and of course before that ASSESSMENT of said client so that's a slippery slope and complicated in a good way. As mentioned, if you're new to this subject, say more 30k foot view for now, and simply understand the "TECHNICAL" aspect of Tempo, and how it's used/interpreted for a variety of lifts both Free Weights and others. Hope that helps a little. Keep the Q' coming if you have more...this is FUN :)

Thank you so much for your kind words! So glad you found it helpful and clear.

Hey Kevin, you ask a great question that leads me to think I needed to add some additional "CONTEXT" to when tempo perceptions are to be used and when they are not really appropriate. Let's take the flutter kick...what makes that tricky is that it's bilateral with opposite legs working opposite of each other. So where in one leg certain systems are working concentrically, other systems are working eccentrically etc...and as mentioned it's opposite for each leg as your performing the movement. In this case, if I were programming them for someone, I'd use either TIME and or REP COUNT as my way to control the work being performed. For Rev. Crunches...depends on how they are being performed, but likely would also not use a tempo element to it, but most likely a REP COUNT so you can control the total work. . One other consideration is that dynamic complex movements like Push Presses, Jerks, Snatches, Cleans etc...these would not use the classic TEMPO perception either. I hope that helps.

Yea, it can be confusing as you'll see the older tempo prescriptions written in a 3 letter format. Let me first say that the 4 number notational representation of tempo is hands down the best as it's the most descriptive for ALL aspects of the lift. The 3 number system, in the example you present of 22X for a bench is exactly as you say. 2 Sec Eccentric, 2 Sec Isometric Pause in the lowered position, and then "X" Explosive Concentric drive up. For the pull-up you got it...remember the key element is that the "phases" of tempo do not change relative to the lift, so in the case of a Pull-up where you initiate the lift from the bottom, you START the Pull-up on the "X" so yes, X = Explode Up, 2 Sec Hold at TOP, and 2 Sec lowering Eccentric. Hope that helps to confirm that you're on the right track. All the best in your lifting.

@@Mspfitness oh okey got it thank you

So glad you found the video helpful! All the best with your lifting and use of Tempo in your training.

Just remember that the CONCENTRIC, or "ACTION" of any movement, in this case with the Leg Extension it'd be the "EXTENSION" of the leg to lockout, is ALWAYS the 3rd phase of the tempo marking. In your case it's the "1". So you smoothly extend the led to lockout "1". Then last number is Isometric hold at lockout for 2 Seconds "2", then you Eccentrically LOWER you're leg back to the start position in 3 Smooth controlled seconds "3", and the moment you get to the start of the movement with your knee bent, you do NOT get to rest "0" you get to start right back at the drive to lockout again . The only thing you might want to clarify with your coach is if they want you to stay UNDER TENSION the entire time, so in that case you'd not allow the plates to touch on the return to the start position, before you drive to lockout. Hope that helps

@@Mspfitness thanks a lot!

What lift are you performing?

HA! Not going to disagree with that statement one bit!

Great Q! This is alway where folks get confused at first with tempo as while the tempo ORDER is always fixed, movements generally start in 2 camps or phases based on the "START" phase of the specific movement. Here is the key to remember...the order of the tempo never changes with the 1st number, in your example of (3:0:1:0) the "3" is always the ECCENTRIC or "LOWERING" phase of any given movement. The 2nd number "0" is the bottom isometric HOLD. The 3rd...and here is the key...the 3rd phase of any tempo is always the CONCENTRIC or ACTION step of the lift where you DO something. Another way to think about it is this is where you move the load "AWAY" from gravity. So in the case of a Bicep Curl we have to clarify that your "START" position for the curl is with the DB or arms fully OPEN/EXTENDED. If that's the case than the 1st action you can do with the load is to "ACT" on it or drive it away against gravity (i.e. the CONCENTRIC) phase so in your tempo example (3:0:1:0) it's the 3rd number always or the 1. Squatting starts at the TOP ISO position it starts at the first phase or number in the order of tempo. Deadlifts start on the ground (HA...unless you're doing a true RDL off a rack) but in the case of a trad DL off the ground, then that movement starts on the 3rd phase of the tempo, or 3rd number in the order because you can only "ACT" on the bar first and drive the concentric phase, moving the load away/against gravity. My point a sec ago about a Trad RDL, which should start off a rack at the LOCK OUT position, then actually starts in the 1st phase of the tempo, because the 1st movement in this case would be the LOWERING phase or eccentric aspect. Ugh, I hope I didn't just confuse things further as I look back at my word salad that I just wrote you. Just remember that the order of tempo is always fixed. Eccentric / Bottom Iso Hold / Concentric / Top Iso Hold. Always and forever. Then it's just a matter of what lift you're performing and what action is the 1st action. Fire back if I can try to clarify again for you in a different way or if you're still confused...again, hope I helped and all the best in your lifting.

@@Mspfitness thx you so so so much it’s awesome 👏 discuss of the questions and I full understanding thx❤️🙏🏻😎

Anna, thank you so much! Very glad that it helped to clarify what I feel is such a under utilized and absolutely POTENT training too that most either ignore, or omit from their training. Let me know if you have any additional questions about it. Feel free to share the video with others and all the best with your training. MSP

So glad you found the video helpful.