In this video I briefly explain how you can use different tempo for an exercise depending on what you are trying to get out of it.
I use the example of the Split Squat exercise in this video, but you could use squats, row, bench press for example too. To begin with in a training programme, you might perform exercises with a deliberately slower tempo, for control, for activation or for muscle hypertrophy. And then further along in your programme when focusing on strength and power, you would be looking at moving quicker.
This is not to say you would do this for all exercises, or for the Split Squat exercise at all in your programme. You might use the Split Squat as a strength exercise throughout (and perform a tempo of 2:0:1:1) and then use squat jumps and med ball throws for speed/power.
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