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TEMPO Training

What is tempo in strength training?

Time under tension (TUT) also known as tempo training.

We can look to place a desired tempo on a certain movement. Varying the speed in which a movement is performed puts a different stress on the body. We use tempo’s for a number of reasons with our ladies.

By placing a tempo on a movement this can enable our ladies to develop more control under load. It can also positively impact body awareness, build muscle and address shortfalls in their lifting. It can help to build stability and motor patterns with any lifter.

There are four numbers in a tempo sequence.

These are:

  1. The eccentric phase: the first number is the lowering component or stretching of the muscles
  2. The pause: after the eccentric at the midpoint of the movement
  3. The concentric phase: is the lifting component which is the contraction of the muscles
  4. The pause at the end of the lift: any pauses at the top

We can place a tempo on lots of different exercises depending on what we want to influence as a physiological adaptation.

For example utilising a tempo of 2010 on a squat was used to help our babes learn to control the weight in her descent as she had a tendency to rush her hip hinge which left her lift unsteady. This  meant that she would squat for 2 seconds down with no pause at the bottom.

Another example may be where we have used a tempo of 1310 on a bench press. This would mean that the babe would hold the bar on her chest for 3 seconds. This would be used to help teach her how to hold a steady position on her chest with a load.

A tempo of 2010 and 1310 makes sense on these lifts as the bar is lowering down. Tempo can be a little confusing when used for an exercise that doesn’t start with the lowering phase like an overhead press or a chin up. Remember that the tempo doesn’t automatically equate to the direction so to speak. The first number is always the eccentric part of the movement.

For example you may have an overhead press and wish to push the weight up with a powerful controlled movement and lower it back down (eccentric) to your chest with a tempo of 2 seconds. This would have a tempo of 2010.

Utilising time under tension or tempo training is a powerful tool that can be employed in your training.

We love adding various tempos to our ladies programming but sometimes they don’t love it as much as we do!

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It is important that you read and understand this document so that we are both on the same page about each aspect of your training. This ensures we maintain a smooth and professional relationship.

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Prior to Training:
Bring a towel and water bottle to all training sessions. Make sure you dress in clean, comfortable gym attire. Arrive 5-10 minutes before your session starts.

Your Package:
Your training package has been selected for your based on your skill and price point. We ensure that all trainers have a minimum level of skills, qualification and experience before employing any trainer. You can be assured that all trainers will be competent, courteous and committed to your success. If you feel that any of our trainers fall below the high standard we expect then we request that you inform us immediately- speak with Rochene Hawley.

Bring a towel and water bottle to all training sessions. Make sure you dress in clean, comfortable gym attire. Arrive 5-10 minutes before your session starts.

Changing Packages:
Regular training sessions are essential to success and reaching training goals. We do not mind if you change your training package with us after commencement of your start date. However, we provide our packages in blocks of 12 weeks and can be
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Sessions must be rescheduled for the following week only. Failure to book in owing sessions in the following week will result in a lost session. This is your responsibility not ours. Discretion may be given.

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(a) If you arrive late, your session will run to the agreed scheduled finish time.

(b) If you arrive late for a ‘Brigade’ or ‘Semi Private’ session you may not be permitted to join.

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Barbell Babes Brigade requires at least 14 days advance notice of any prolonged training absences.

Training and Payments can be suspended for a maximum of 2 weeks per 12 week block with no fees. Suspension fees longer than 2 weeks will incur a cost of $20 per week.

To cancel or suspend your direct debit contract, your must email admin@barbellbabesbrigade.com.au with 2 weeks prior notice to allow us to organise this with Ezidebit.

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Training packages are contracted for a minimum of 12 weeks.

A cooling off period of 48 hours is provided. If you choose to cancel your training package prior to this, a full refund will be given.

If you wish to cease your training package with Barbell Babes Brigade after your cooling off period has lapsed, a fee equal to 20% of the remaining balance will be incurred.

We retain the right to terminate your training package in the event of unsatisfactory performance by you or for any other reason. In this event, no refund will be granted.

Barbell Babes Brigade retains the sole discretion to determine when a performance deemed unsatisfactory. You agree that we are not require to give you any reason for our discretion.

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If you reschedule or cancel your sessions we do not mind. However your sessions will expire in 6 calender months from the date of payment.

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Barbell Babes Brigade has a $150 dollar competition fee that is to be paid 2 weeks prior to competing. This covers our trainers entrance fee and time required to Coach your throughout the day. Our Coaches will help you prepare for the meet, tell you what numbers to warm up with, submit your lifting attempts and handle you throughout the event. We will give you peace of mind on the day.

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