Tempo
Power
Movement tempo/rhythm is an often neglected training variable. However, rhythm is a fundamental component of strength training. It determines how long the muscle is tensed per repetition. The rhythm varies depending on the exercise goal. The rhythm evokes different muscle reactions and can also help to achieve a clean technique/posture.
Training goals:
To build strength, it makes sense to train the centres of gravity more slowly so that the eccentric phase (lowering) lasts longer. By regularly varying the tempo, it is possible to achieve more gains, as the muscles are constantly receiving new stimuli in this way.
In principle, a fast tempo produces explosive strength. Here, the concentric phase (lifting) is made as dynamic as possible.
To build muscle endurance, start with a slow eccentric phase lasting four or more seconds.
For beginners, it is recommended to stay within the normal speed range of 0.5-8 seconds per repetition. The rhythm describes the tempo of the repetition phases, whereby the form usually involves four phases. A four-digit number provides information about the execution of the exercise:
The best starting point is a rhythm of 3010 or 4010, which keeps the muscles well toned. It is also more difficult to work on technique at higher tempos. In most cases, only three numbers would be sufficient, as breaks between repetitions are rare. The addition of the four numbers gives the duration of the whole exercise.
Note: The number entered for the tempo in the lesson planner corresponds to the total time for raising and lowering the weight (and the pauses in between). Any deviation between the two tempos for lifting and lowering must be defined by the participant themselves and cannot be set.
