Tempo Abbreviation Explained

x/x/x/x will be written as such, meaning eccentric/ pause in stretched/ Concentric/ Pause Shortened. For example, a squat repetition that is (4/2/1/1) would be 4 seconds down, then a 2-second hold in the bottom, then 1 second to lift the weight, and a 1-second rest at the top. The last number is possibly the least paid attention to in many programs. I want you to intentionally only take 1 second if the weight is on the lighter side. If our goal is to build maximal strength, the pause at the top might be 2-3 seconds.

Why tempo? My goal when programming for you is to manipulate variables and work to get a result. Weight, sets, and repetitions are the most obvious of those; however the tempo is a crucial one (that is often ignored). 40lbs lifted five times for 1-sec down, 1-sec up, is a completely different amount of work that 40lbs lowered slowly under control for 3-seconds, paused for 3-seconds, and then slowly lifted back up for 3-sec.

NOTE: if you see a column in the concentric phase marked as “X” this stands for explosive. Olympic style lifts, plyometrics, and kettlebell swings are all examples of exercises that are inherently explosive in the concentric phase. 

The difference between a “1” and “X” in a barbell movement such as the squat would be: 1 = smooth forceful contraction (lifting the weight), X= moving the weight under control but with a enough explosive force to say hear the weights rattle at the top.

Some reasons to make the tempo slower include, but are not limited to, pumping blood flow to tendons, allowing more work to be done with less weight, and the feeling of “owning the weight” before moving in explosively for athletes. Also, slow tempo is shown anecdotally and in studies to be an incredible way to program for fat loss by accumulating more lactate in the system.

Go to the blog post Apps I Like and Why,  for the metronome app I recommend for clients and use for my workouts.

Prefixes A, B, C, and PW, MM, PE

A,B,C, PW, MM, PE and Numbers

Exercises will be written in sequences of “A1. A2. A3.”  specifying the order they are to be done in. Once all of the “A” exercises are completed you will move on to the “B” exercises. Every exercise has both a purpose, order of importance, and inherent risk. Exercises with greater importance by the nature of their effectiveness and skill demands tend to have a greater risk. Therefore they will primarily be at the beginning of your workout when focus is at its highest. 

“PW” Sometimes single joint exercises will be included as muscular prep for the following exercise. For example leg curls before squats, if you're interested here is a good T-Nation article on the subject. This exercises will be prefaced with “PW” for pre-work. Activity meant specifically to excite the central nervous system, such as vertical jumps before squats, will be labeled “PW” for pre-work. 

“MM” before an exercise means that this is specifically added to increase “mind muscle” connection to a specific muscle before your lift. 

“PE” pre-exhaustion means that you are trying to intentionally fatigue that muscle before the lift to follow. A classic example is a lifter with core musculature that needs to be brought up to speed, or that is recovering from an injury. For example, pre-exhausting the legs before squats (with extension or leg-presses) so that there is still stimulus to the lower body in the compound move but the ability to brace through the back and anterior core will become less of a limiting factor.