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After exploring Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR), it's time to delve into another powerful training tool: Tempo Training. Tempo training, the controlled execution of each exercise rep, adds a strategic element to workout routines, emphasizing the speed and timing of lifts to maximize muscle tension and improve neuromuscular control. Integrating tempo training can significantly benefit CrossFit athletes by enhancing technique, strength, and overall muscle development.
Tempo training refers to the pace at which an exercise is performed. The tempo of an exercise is typically broken down into four phases, each represented by a number in a sequence such as 30X1
For example, a tempo of 3-1-X-0 for a squat means:
This method not only increases time under tension but also enhances awareness and control during lifts, which are crucial for preventing injury and improving strength.
Tempo training forces athletes to perform movements with precision and control, which can lead to better biomechanics and reduced risk of injury. This deliberate pacing helps to reinforce proper movement patterns and muscle engagement.
Altering the length of time muscles are under tension can significantly impact muscle growth and endurance. For example, extending the eccentric phase of a lift has been shown to increase strength and hypertrophy by maximizing muscle fiber recruitment.
Tempo training can increase the metabolic load of a workout, enhancing endurance and strength endurance. This makes it an excellent tool for athletes looking to improve their muscular stamina and resilience in high-intensity scenarios.
Incorporating tempo training into CrossFit workouts requires careful programming and consideration:
Tempo training is a versatile and effective method for enhancing CrossFit training. By controlling the speed of each movement, athletes can achieve greater muscle activation, improve their form, and push their limits safely and effectively.
If youre ready to join a group of like-minded individuals who want to see you become the best version of yourself, then come check us out at CrossFit Fringe. Start from wherever you are, and let our expert team of coaches guide you on your journey to a fitter, healthier, and happier you.
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