How To Read a Tempo

Reading tempo can be like reading a different language if you are new to the concept. Tempo allows us to adjust the speed and duration throughout the 4 phases of a movement. We can manipulate the tempo to allow for different demands of force production depending on the intent you have while performing that movement.

There are four numbers that constitute the tempo of an exercise, so it may look something like this: 3-0-1-0

The first number (3e) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1c) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.

3e01c0 and 2e02c1 are common tempos seen in general programming. Using tempo as a guide during exercises teaches us to control the movement and allows us to manipulate the load and force development requirements we place on tissues throughout the range of that movement.