Tempótréninggel

Tempótréninggel, often translated as tempo training, is a method of physical conditioning that focuses on performing exercises at specific controlled speeds. This training approach involves manipulating the eccentric (lowering) and concentric (lifting) phases of a movement, or the overall duration of an exercise. The goal is to increase strength, power, and muscular endurance by challenging the body in a time-under-tension specific manner.

Tempo training is typically described using a four-digit number, where each digit represents a specific phase of the repetition. The first digit indicates the duration, in seconds, of the eccentric contraction. The second digit represents the pause at the bottom of the movement, if any. The third digit signifies the duration of the concentric contraction. The fourth digit denotes the pause at the top of the movement, if any. For example, a tempo of 3-0-1-0 means a 3-second lowering phase, no pause at the bottom, a 1-second lifting phase, and no pause at the top.

By adjusting these tempos, athletes and trainers can target different physiological adaptations. Slower eccentric tempos can enhance muscle hypertrophy and improve eccentric strength, which is crucial for injury prevention. Faster concentric tempos can help develop explosive power. Pauses at specific points can increase the time under tension and challenge stabilizing muscles.

Tempótréninggel is a versatile training tool that can be applied to a wide range of exercises, from weightlifting to bodyweight movements. It requires careful attention to execution and often benefits from the guidance of a qualified coach to ensure proper form and effective programming.