Tempo: When & Why?
Placing Tempo into your training regimen has a plethora of benefits, no matter your age or experience level. Besides giving you massive strength gains and a better return on investment on your work, it can keep you in the fitness game for the long haul. Take a peek below to learn why you see it in the programming of CrossFit DT1 and Torch.
Here is an example of what Tempo could look like in programming…
3 – 0 – 1 – 0
- The 1st number (3) is the eccentric, or lowing of the lift.
- The 2nd number (0) denotes a pause at the midpoint.
- The 3rd number (1) is the concentric or lifting of a movement.
- The 4th number (0) denotes any pause at the top.
Understanding basic muscle contraction is a prerequisite to true intensity. While moving slower, this allows the brain to make more connections (literally) to the movement being performed. In turn, you learn faster and stay safer. Remember, this fitness game is not a sprint – it is a long uphill walk.
Those Who Have A Current Or Past Injury Would Greatly Benefit From Slowing Things Down.
When the workout involves a score, competition, leaderboard, speed, etc. proper muscle recruitment can sometimes be missed. Bouncy, ballistic movement can put more responsibility than usual on our connective tissues – (tendons & ligaments) which is a no no. Those tissues are meant to support our muscles, but not meant to bear the majority of loads. So, introducing Tempo work into your training regimen allows you to focus on recruiting the proper musculature in order to strengthen both those muscles and the connective tissue.