Fire and Iron Lifting Tip

Apr 13, 2024

 by Katie Wolny

What does it mean when you see a tempo exercise?

To begin, each movement we perform has four different phases of contraction. An eccentric lengthening phase, an isometric static phase, a concentric shortening phase, and lastly another isometric static phase. So, for instance, with the air squat, we start by lowering ourselves from a standing position, this is the eccentric phase where we are lengthening our quads under load and building potential energy in the muscle cells. Next we pause when we get to the bottom position, this is the isometric phase where our quads are contracting but the muscle isn’t changing length. After that we explode up to standing, this is the famous concentric contraction where we are shortening the quads under load and using the energy we built during the eccentric phase to create power.  Lastly, we pause at the top in another isometric phase before starting another rep. 

The tempo refers to how many seconds we spend in each phase. And is always written in the same order no matter where you start the movement, and that is (eccentric, isometric, concentric, isometric).  

You might see the tempo front squat written as (3131). This means we will lower from standing for three seconds, pause at the bottom for one second, rise from the bottom for three seconds, and pause at the top for one second.   

There are benefits that come from spending more or less time in each phase. We always work on form, and spend time practicing our eccentric and concentric phases, allowing our muscles to recruit more motor units as well as giving our bodies time to activate the proper muscle groups, and feel our body’s positioning.

"Time under tension" is the mantra to stimulate your strength gains. Simply put, a training technique that delivers more than just the movement itself - getting more bang for your buck out of every lift!