This means that once you reach the top and you take another breath, head down into your next rep straight away. The final number for our tempo squat is another 0. This is when you are back in your starting position and refers to how long you should wait until you begin your next rep. The final number is the pause at the top of the lift. ISOMETRIC PHASE 2 (PAUSE AT THE TOP OF THE LIFT) The third number is our sequence is 0 which means that you should make this phase as explosive and fast as possible.Ĥ.

You’ll need to take as many counts as stipulated to move from the pause at the bottom position back up to the standing position in the squat. This is the third number in our tempo sequence. The lifting part is next and that is our concentric phase. Related Article: How To Mix Hypertrophy and Strength Training (Ultimate Guide) In our example, we should hold it for another 2 counts. It tells you how many seconds you should hold this bottom stance. The next number is the length of the pause at the eccentric phase, which is when you reach the bottom position. ISOMETRIC PHASE 1 (PAUSE AT THE ECCENTRIC PHASE) Referring to our tempo sequence, it should take 2 counts to reach the bottom position.Ģ. So for our squat, this is the part where you squat down.

The first number, in this case, it’s the number 2, refers to the eccentric phase of the movement. We are going to be using the example sequence 2200 and the squat exercise to explain the different sections. The number refers to the number of seconds you should take to complete that phase before moving onto the next.

Tempo lifts are typically given in a four-numbered sequence.Ī movement is split into four parts and each number represents a specific phase of that movement.

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