Mastering Tempo Training: The Secret to Strength & Control

You may have heard of “tempo work” in your training before, but perhaps you've yet to utilize it in your own workouts. Tempo, or time under tension (TUT), is something we use at LVLTN—often to help clients not only gain strength but improve control in their exercises.

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What is Tempo?

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Tempo is the speed at which you perform a repetition of a given exercise. You’ll often see it written as a four-digit sequence, which represents the time spent in each phase of a rep.

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The 4 Parts of a Repetition

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A typical repetition is broken down into four parts:

1. Eccentric phase – The lowering phase of an exercise.
2. Pause in the lengthened position – The pause between the lowering and raising phase.
3. Concentric phase – The raising phase of an exercise.
4. Pause in the shortened position – The pause before starting the next rep.

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These four parts make up the tempo of a given exercise. Let’s go over an example:

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Back Squat 4x8-10 (2110)

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• 2 – 2 seconds to lower from top to bottom of the squat (eccentric phase)
• 1 – 1 second pause at the bottom (lengthened position)
• 1 – 1 second to raise back up to standing (concentric phase)
• 0 – 0 seconds before starting the next rep

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Now, not all exercises start with the eccentric (lowering) phase. For example, a Barbell Overhead Press starts with the concentric (raising) phase. Here’s how it looks:

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BB Overhead Press 4x8-10 (2110)

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• 2 – 2 seconds to lower the barbell back to the starting position (eccentric phase)
• 1 – 1 second pause at the top (shortened position)
• 1 – 1 second to press the barbell overhead (concentric phase)
• 0 – 0 seconds before starting the next rep

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Written, it looks the same as the squat, but when performing the exercise, the phases will be out of order (which would technically be 1120: press, pause, 2-second eccentric, 0 seconds before next rep).

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Key takeaway: Always remember the order—eccentric, pause, concentric, pause—to ensure you're following tempo correctly.

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Why Use Tempo Training?

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Implementing tempo in your training can:

• Improve overall strength, hypertrophy, and work capacity.
• Improve control in movement patterns.
• Reduce injury risk.
• Help you progress without always needing to increase load.

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How to Implement Tempo Work

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If you're new to tempo training, start with these two methods:

1. A slower eccentric (lowering) phase – Try a 2010 or 20X0 tempo. Instead of dropping into a squat or letting the weight fall back, focus on controlled lowering.
2. Pausing between eccentric and concentric phases – Examples include pause squats, pause bench presses, or pause pull-ups.

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Try adding these to your compound movements for a training cycle and see how your form, control, and strength improve.

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Progressing Tempo Over a Training Block

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Another way to implement tempo training is by starting with longer time under tension and reducing it over a block:

• Week 1: 4-second eccentric (4011)
• Week 2: 3-second eccentric (3011)
• Week 3: 2-second eccentric (2011)
• Week 4: Normal speed eccentric (1011)

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Keeping your rep scheme the same while decreasing time under tension can still lead to significant strength and control improvements.

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Other Tempo Techniques to Try

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• Constant Tension (2121 or 2020) – Continuous movement without pausing. Great for endurance-based exercises like goblet squats.
• Long-Duration Eccentrics at Light Loads (60X1) – Example: 6-second descent in a squat, explosive drive up. Works well for pull-ups and push-ups too.
• Low to High Time Under Tension – Start with little to no time under tension (20X1) and progress to higher time under tension (50X1) over time to increase strength and work capacity.

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Ready to Apply TUT to Your Training?

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Give it a try this week and let us know how it goes!

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AND - If you're ready for more 1:1 coaching for your training and nutrition, you can learn more about individualized coaching by clicking here!