Throughout the LIFT RUN DAD programme you'll see lifting tempo mentioned, and its important that you learn how to read and implement these tempos, as they will contribute to the effectiveness of the LIFT RUN DAD programme, so lets quickly dive in and explain the ins and outs of lifting tempo.
Tempo simply refers to the time spent in each portion of a rep, which is broken down into four sections: the eccentric portion (lengthening the target muscle), the lengthened position, the concentric portion (shortening the target muscle) and the shortened position. You'll find each portion of the rep displayed as four numbers representing the seconds spent in each portion, let's use the tempo of 3-1-1-0 as an example .
3 – Time in the eccentric 1 – Time pausing after the eccentric in the lengthened position of the muscle 1 – Time in the concentric 0 – Time at the end of the concentric. This is the shortened position of the muscle
Eccentric
The first number is the eccentric portion of the exercise, in the above case the number 3, is the amount of time we would like you to spend in the eccentric portion of the exercise. The eccentric is when the muscle we are trying to train is lengthening. For example, the lowering of the dumbbells in a curl or the raising of the cable during a lat cable pull down. The important thing to remember is that this is not always the lowering of a weight or at the start of the exercise. It is the lengthening of the muscle.
Lengthened Position The second number, in the above example 1, is the pause after the eccentric. A pause after the eccentric is a way to reduce momentum and maintain tension in the muscle being trained. For example, in the bottom of a squat there is still tension and this is a good place for a pause to be programmed.
Concentric The third number, in the above example 1, is the time spent in the concentric. This is the actual contraction of the muscle and movement of the load.
Shortened Position The fourth and final number, in the above example 0, is the time spent in the peak of the contraction. If there is a time written here, usually 1-2 seconds, it is called an isometric. You are not just holding the weight there. You are consciously trying to squeeze the muscle as hard as possible, as if you were trying to make it cramp.
Key points to remember:
The first number is not always when the exercise starts, it is the eccentric
The eccentric is the lengthening of a muscle
The concentric is the shortening of a muscle as it contracts or “lifting of the load”
First number – the eccentric, the lengthening of the muscle
Second number – pause in the lengthened position
Third number – the concentric, the shortening of the muscle “the lifting of the load”
Fourth number – the time spent in the shortened position of the exercise. If >0 this will either be an isometric, not just “holding” the weight there.
Do not ignore the tempos written in your program, they are key in achieving the stimulus written for your training phase.
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