If you haven’t read Parts 1 and 2, go do that. I can wait…
Part 2: Time For Tempo Part 2: The How
By now you know what tempo training is, why people choose to use it, and how to implement tempo to create an effective program. Now it comes time to put it all together like those 300 piece 3-D puzzles of the Eifel Tower that your weird aunt gave you. If you were wondering, it is okay to re-gift those things or use them to fuel a warm fire come winter.
If you are interested in trying a program with tempo prescriptions, but are intimidated by program design, I am here to help. I absolutely love to design programs like Elmo likes to be tickled (I know, that was a little bit of a reach).
Below are two, totally awesome, total body, tempo workouts constructed to not only get you familiar with the use of tempo in a program, but also get you familiar with the ridiculous results training with tempo can provide.
- Use these programs for 3-4 weeks
- Perform each workout 3-4 times per week
- Keep at least one “off day” between each workout
- Stick to the tempo and rest periods no matter what
- Don’t be afraid to increase the weight
Special guidelines (for those of you serious about making body composition changes):
- Perform some interval cardio on 1-2 of your “off days” (don’t go overboard though)
- After 2 weeks reduce the rest between each set by 15 seconds
- Keep carbohydrate intake focused around the workout (during and/or post workout)
- Sleep 8-9 hours a night
Beginner/Intermediate Tempo Program
A1) Dumbbell Goblet Squat: 3 x 10-12 / 4010 / 75 sec rest
A2) Flat Dumbbell Bench Press: 3 x 10-12 / 3110 / 75 sec rest
B1) Lying Hamstring Curl: 3 x 8-10 / 3110 / 75 sec rest
B2) Seated Cable Row: 3 x 8-10 / 2111 / 75 sec rest
C1) Standing DB Bicep Curls: 3 x 10-12 / 3011 / 75 sec rest
C2) Triceps Rope Press-downs: 3 x 10-12 / 2011 / 75 sec rest
Advanced Tempo Program
A1) Back Squat: 3 x 10-12 / 4010 / 60 sec rest
A2) Flat Barbell Bench Press (Medium Grip): 3 x 10-12 / 3110 / 60 sec rest
B1) Single Leg Hamstring Curl: 3 x 8-10 / 3110 / 60 sec rest
B2) One Arm Dumbbell Row: 3 x 8-10 / 3011 / 60 sec rest
C1) Seated Zottman Curl: 3 x 10-12 / 3011 / 60 sec rest
C2) Decline Dumbbell Triceps Extension: 3 x 10-12 / 3010 / 60 sec rest
The Ball is in Your Court
I have given you a fish to eat, but more importantly I hope I have taught you to how to fish. Yes, I just got all biblical on this blog post. Try out these programs, but once comfortable, design your own. Nothing feels better than enduring a self-devised challenge and owning all the amazing results that come along with it.
As always shoot me your questions.
Train hard and prosper!