The Tempo Training Program starts today. There are several variables that can be manipulated for a strength training regimen–sets, reps, load, and tempo. Tempo training involves controlling the speed of the different phases of a lift according to a specific prescription. For instance a “3311” tempo bench press would involve lowering the bar to the chest for 3 seconds, holding it on the chest for 3 more seconds, pushing back to lockout for 1 second, and resetting at the top for 1 second before lowering back down for 3, etc. This type of training adds a unique stimulus because it forces activation of stabilizing muscles that ordinarily aren’t working. By increasing the duration of the lifts, we spend more time under tension, which builds muscle mass without taxing the joints as much as heavier loads would. Also, taking time to deliberately move through each phase of the lift, and pausing at the end range, develops lifting technique. These longer reps will highlight positional weaknesses and allow for better awareness and control in precisely those places where form breaks down. Since the loads have to be lighter in tempo training, it is a safer way to lift and still make strength, body composition, and performance gains.

For this program, we will be focusing on Back Squat, Press, and Conventional Deadlift (Monday, Wednesday, and Friday). The lifts will be supersetted with 2 complementary accessory movements–so there will be a lot of work happening in the 5 minutes allotted for each set. On Tuesday and Thursday expect running intervals, heavy circuits, and partner training. Pay attention to the rep scheme and loads for your level only, so you know what you need to do once the clock is running. As always please come to class ready to learn something, work hard, and have a good time!

Warmup
0:00 – 15:00
Animal Mobility

15:00 – 20:00
Strength explanation/prep

Strength
25 minutes (20:00 – 45:00)

TEMPO SQUATS: 42X1
Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

5 Back Squats at 185/135#
10/10 Double kettlebell/dumbbell Reverse Lunge (can use a 6″ box or 45# plate to elevate the front foot to increase ROM)
15 Box Squat Jumps
Rest

Level 3

5 Back Squats at 165/115#
10/10 Double kettlebell/dumbbell Reverse Lunge (can use a 6″ box or 45# plate to elevate the front foot to increase ROM)
15 Box Squat Jumps
Rest

Level 2

5 Back Squats at 145/95#
10/10 Goblet Reverse Lunge
15 Box Squat Jumps
Rest

Level 1

5 Double Kettlebell Squats
10/10 Goblet/bodyweight Reverse Lunge
10 Box Squat Jumps
Rest

As always these are suggested weights. Tempo training should make light weights feel much heavier. Since this is the first week, DO NOT go heavier on the barbell (lighter is ok if necessary), but note how difficult/easy it is for you so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00 (10 minute limit)

“Common Progenitor”
5 Rounds for Explosiveness and Quality

Levels 3/4
20 Alternating Dynamic Lateral Lunges
5/5 Rotating Dead Clean and Push Press

Level 2
20 Alternating Dynamic Lateral Lunges
5/5 Dead Clean and Push Press

Level 1
12 Alternating Dynamic Lateral Lunges
5/5 Dead Clean and Push Press