Time Under Tension

Ever have those workouts where you feel like your rushing through the whole thing? You throw your weights without any fluid movement simply because you want it over with? You may be missing out on a great workout by doing this. Tempo is the speed at which you perform a repetition. It is an important component to a training program that is manipulated to achieve different goals.

Tempo plays with the various time spent under tension. As an individual progresses from a less physically fit state to a fine tuned athlete the movements performed also progress from a slower steadier movement to explosive.

For example take a chest progression:

Beginner Movement (goal-stabilization): Stability Ball Chest Press


Intermediate Movement (goal-strength): Flat Bench Dumbbell Chest Press


Advanced Movement (goal-power): Two-Arm Med Ball Chest Pass




The tempo for these movements:

Stability Ball Chest Press: 4-2-1
Arms extended above chest, upper back on ball, hips up, lower weights to chest height count 4-3-2-1, pause at chest height for 1-2, press weights back to start with a quick solid controlled movement 1.

Flat Dumbbell Chest Press: 2-0-2
Lying flat on bench with weights extended above chest, lower weights to chest height count 2-1, no pause at chest height, straight into pressing weights back to start count 1-2.

Two-Arm Med Ball Chest Pass: x-x-x
Facing a solid wall, holding Med Ball in hands, chest pass the ball against wall with explosive movement, retrieve ball as it bounces back and again quickly pass ball against wall.


Next time you are haphazardly plowing through your program consider what your goal is. You want your movements to have a controlled and meaningful mind body connection. Make it worth your effort and time. You don't want to miss out on a key piece to your training program.