Summary
TEMPO TRAINING (PART III)
Tempo training.The duration of muscle tensioning, or the amount of time given to the different phases of muscular contraction during a movement (eccentric, concentric, and intermediate phases), has been shown in the two previous articles on tempo training and in light of the most recent research to be a very interesting tool for muscular development and, consequently, for that of the various physical qualities that accompany it, such as maximum strength, power, hypertrophy, and strength endurance.
Phase of muscle contraction and length of tensioning
These three stages of movement—concentric, eccentric, and intermediate—can be given a specific duration, which allows us to incorporate a new, highly effective parameter: the duration of tensioning (DMST).
Selecting a tempo is determining how long an effort should be put into each stage of a movement. Research indicates that this variable is not insignificant and should be considered in conjunction with other factors that affect athletic performance, like training methods, contraction mode interactions, and intensity.
There are four numbers that are employed, each of which indicates how long a particular movement phase lasts, as was described in the preceding article. Generally speaking, the first number represents the length of the eccentric phase, the second, the concentric phase, and the fourth, the intermediate phase 2.
It is feasible to adapt to various training methods thanks to the configuration of the tensioning periods. There are just a few examples that can be provided due of the variety of these tactics. The most crucial element is, without a doubt, the field observations.
For Optimal Power
- Reps range from one to six.
- Less than 25 to 35 seconds for each DMST set
Regarding Power (explosive force)
- Rep range: 1 to 20 repetitions
- DMST for each set, maximum 30 seconds
For Power and Sturdiness
- Rep count: 12 reps or more
- Every set, DMST: 60–120 seconds
For enlargement
- Myofibrillar or functional hypertrophy (mass gain)
- Rep count: 6 to 1.
- Every set, DMST: 25–60 seconds
For volume gain due to sarcoplasmic hypertrophy
- Reps range from 10 to 15.
- 45 to 90 seconds for each set of DMST
These figures are merely suggestions meant to keep you as near as feasible to your desired outcome. Obviously, they will rely on past actions as well as future plans. They must therefore be modified to fit the session’s content. Still, they do have the advantage of at least pointing you in the correct direction and making it possible for you to obtain useful information.