Tempo Training

Another great tool in the strength-training toolbox!

Team! 
This week we are going to focus on movements that can add variety to your strength training. Performing repetitions at various "tempos" allows us to vary eccentric and concentric contration timing as well as total time under tension to elicit a response and subsequent adaptation within our muscle fibers. Today's workout focuses on the front squat so we can challenge our lower body as well as our core stability . 
Enjoy!
-Carla

Warm-Up

5 rounds

• 10 air squats

• 5 V-Ups (or modification)

Kettlebell Front rack warmup from Train FTW

• 5 right/ 5 left half-kneeling windmills (light kettlebell)

• 5 right/ 5 left arm bar with press (light kettlebell)

• 5 right / 5 left quadruped rotations

• 5 right / 5 left half-kneeling haloes (light kettlebell)

Movement Practice

Take 5 - 10 minutes to select your weight for the workout. All 7 repetitions should be performed unbroken at the prescribed tempo. The movement should get challenging by repetition #4 to the point where you may need to take a breath or two between repetitions. Whatever you do, don’t cheat on the tempo. That’s where the magic is!

Workout

TIP! This is an opportunity to dial in on mechanics! With lighter load and greater control throughout the movement, tempo repetition schemes allow you to be aware of your mechanics at every point in the movement. Watch the barbell front squat video to refresh your memory on the proper mechanics of this movement, then try the tempo version!

Barbell Front Squat (Tempo version)

E3MOM Every 3 minutes on the 3-minute mark, perform 7 tempo (2-1-1) front squats. Use the remaining time to rest before the next 3-minute interval begins.

7 - 7 - 7 - 7 - 7

Tempo: 2-1-1 (Down for a count of 2, hold at the bottom for a count of 1, and rise to a standing position)

Movement alternatives:

• Dumbbell front squat

• Overhead squat - TIP: Watch the video carefully to review the mechanics of this movement! If you are on vacation and have no equipment available to you, or if you are up for a mobility day, grab a broomstick, yardstick, or PVC pipe and do this same tempo repetition scheme with an overhead squat! No weight is required. My bet is that you break a sweat!

• If your range of motion is limited, set up a chair, box, or bench behind you as a target on the descent to stay in a range of motion safe for you.

Cool-Down

This workout was a little shorter, so we can take a little extra time for some hip and hamstring-focused recovery. The benefits of taking the time to cool down and recover cannot be overstated. #dontskiptheyoga

Deep Stretch - Hamstrings and Hips from Five Parks Yoga (34 minutes)