tempóedzés

Tempóedzés, often translated as tempo training, is a training methodology used in various sports, particularly running and weightlifting, to improve specific aspects of an athlete's performance. It involves performing exercises or movements at a controlled and predetermined pace, rather than simply going as fast or as hard as possible. The core idea is to manipulate the speed of the concentric (lifting or pushing) and eccentric (lowering or returning) phases of an exercise, and sometimes the pause between them.

In running, tempóedzés can refer to running at a pace that is comfortably hard, often described as being at an intensity where one can speak a few words but not hold a full conversation. This type of training is designed to increase an athlete's lactate threshold, which is the point at which lactic acid begins to accumulate in the muscles faster than it can be cleared. By improving this threshold, athletes can sustain a faster pace for longer periods.

In strength training, tempóedzés involves specifying the duration of each phase of a repetition. For example, a tempo might be written as 3-0-1-0, meaning the eccentric (lowering) phase should take 3 seconds, there should be no pause at the bottom, the concentric (lifting) phase should take 1 second, and there should be no pause at the top. This controlled execution places a greater emphasis on muscle control, time under tension, and can be beneficial for hypertrophy (muscle growth) and injury prevention by teaching proper movement patterns. The specific tempo prescription is often tailored to the individual's goals, whether they are aiming for strength, power, or endurance.