“The reason why we as coaches use tempo is to specifically control the athlete. Tempo is an important tool which can not only help the athlete learn the movement, but also develop appropriate motor patterns and body control.” – OPEX Coach Mike Lee
Tempo, also known as time under tension, is a programming tool which allows the coach to specifically alter and target specific results in an athletes program. Coaches who master tempo can use it to work the athlete’s position, mechanics, movement progression, metabolism, control, and absolute strength. It is critical to your success as a coach that you understand how to use tempo.
Tempo is the rate or pace in which an activity is performed. Essentially, tempo and the way it is prescribed represents how long the muscle or group of muscles is under load or tension. Manipulating tempo can change the complete intent of the training program. Therefore, it is of the utmost importance that you understand this concept. Tempo represents the foundation of Functional Bodybuilding.
(Mini History – OPEX Coach Mike Lee and Marcus Filly developed Functional Bodybuilding to use the principles of tempo to rehabilitate Marcus in the 2016 offseason.)
Before we discuss how to write a tempo ‘prescription’ you need to understand the different types of muscle contractions.
An application of force to a muscle in which the joint angle and muscle length do not change during contraction. I.e: The bottom and top of a squat, as well as a plank.
A contraction where the muscle elongates while under tension due to opposing force being greater than the force generated by the muscle. I.e: The lowering portion of the squat.
A type of muscle contraction in which the muscle shortens while generating force greater than the external load. I.e: The standing portion of the squat.
Now that we understand the definitions of the various contractions. Let’s take a look at how to write a tempo. Tempo should always be written as a 4 digit prescription like the example below. @42X1
You may be scratching your head at what exactly that means. But let’s break it down.
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric
Digit 4 Represents the Isometric Top
The way in which and the amount of time the tempo ‘prescription’ is written changes the intent of the piece. There are four main categories of intent that change depending on the tempo.
Does it still seem complicated? Check out this video where OPEX Director of Coaching Mike Lee explains tempo, how to program it and how to understand its use in training progressions.
Tempo plays a critical role in the success and effectiveness of a Functional Bodybuilding program. Develop programs for your clients that promote recovery, strength gain, and mobility with our free guide which includes sample programming.