Summary
TEMPO TRAINING
As stated in the initial section of this article, tempo training places emphasis on a parameter that is frequently disregarded and occasionally neglected: the duration of muscle tension, also known as Muscle Tension Duration (MTD). This element is additionally incorporated into the commonly utilized parameters, namely: intensity (or load), length of effort (number of repetitions), the number of sets (total amount of labor), and rest intervals between sets.
The topic of interest pertains to the duration of stress.
The Dynamic Movement Skill Test (DMST) will thus consider the duration allocated to each component of the movement.
Transitional isometric efforts (TIE) can be categorized into two distinct types. TIE1 refers to a brief pause occurring at the conclusion of the eccentric phase and immediately preceding the commencement of the concentric phase. On the other hand, TIE2 involves a pause at the termination of the concentric phase, prior to the subsequent initiation of the subsequent eccentric phase.
To exemplify the application of these four numerical values, let us consider the case of the bench press exercise.
If the numbers 3 / 2 / 2 / 0 are selected, it indicates that the eccentric phase (descent) of the exercise will span 4 seconds, followed by a 2-second pause at the bottom position. Subsequently, the bar will be pushed back for a duration of 2 seconds to complete a repetition, immediately followed by lowering the load again after the extension of the arms (0).
The isometric exertion of transition 2 can be regarded as negligible, as seen in the aforementioned example. However, it is worth noting that one can also assign a specific length to this exertion, such as 2 seconds. In this scenario, two potential options may be contemplated: firstly, maintaining the arms in a fully extended and locked position, which may be seen as an intermediate recovery phase; alternatively, the arms may not be entirely locked, necessitating an active isometric transition exertion.
Indeed, it is necessary to invert the isometric transition efforts EIT 1 and 2 for the pulling actions. In the case of the horizontal pull exercise with the low pulley, it is important to note that the intermediate recovery phase may only be executed at the conclusion of the eccentric phase, namely when the arms are fully extended. With that being stated, it is evident that the durations of muscle tensioning cannot be performed arbitrarily. This is tantamount to selecting the loads in a haphazard manner. In this particular scenario, it is plausible that the sessions may rapidly devolve into incoherence, yielding outcomes that significantly diverge from the initially established aims. If an individual does not consider utilizing any external resistance when performing a specific activity, it is not advisable to consider implementing any specific pace. It is vital to comprehend that the establishment of these temporal parameters must adhere to defined objectives. In doing so, one must consider the distinct characteristics of each phase, their interdependencies, as well as the preceding and subsequent endeavors.
The interconnection among the distinct DMSTs assigned to each phase, each with its unique characteristics, should also be duly acknowledged.
The eccentric component holds significance in enhancing strength, hypertrophy, and potentially, as indicated by current research, flexibility. The duration of the isometric transition phase 1 (EIT1) will determine whether elastic energy can be utilized or not. The concentric phase holds significance in fostering the enhancement of maximal strength, power, strength endurance, and hypertrophy.
The guidelines pertaining to the concentric phase of maximal strength development often emphasize the objective of mobilizing the load with utmost speed or the desire to mobilize the weight with maximum velocity, particularly when dealing with a load that represents a significant proportion of the individual’s maximum capacity. The TIS2 phase has significance in terms of serving as an intermediary stage for recovery, enabling the continuation of exertion, and as a mechanism for enhancing intensity and eliciting a proximity to either contraction (for pushing efforts) or elongation (for pulling activities).
However, caution must be exercised as, contrary to prevailing notions, a slower tempo might serve a valuable complementary function. If an individual has the belief that employing a slower execution mode during the concentric phase of sports training is detrimental, this is particularly true when one envisions its utilization in an exclusive manner or excessively administered in contrast to the rapid tempo.
Based on empirical data, it is evident that a combination of the two approaches yields exceptional outcomes. The challenge is in comprehending the necessity of skillfully balancing and strategically positioning these two modes of performance in the session. The order in which the quick phase is performed, either before or after a slower concentric contraction, as well as the lack of coherence in the ratio between the two, might lead to different impacts on the enhancement of a certain physical attribute.