Tempo Training
jen Landry 
This way of training can be an extremely helpful way to help accomplish multiple goals.
Let’s talk about Tempo training. So what is Tempo Training?
It is a way of training where you dictate a slow or fast speed for each part of a movement. In other words, it is learning to move under control. It is also a mentally demanding way of working out too. This means it is not necessarily something you do for multiple exercises per workout You also want to do fewer reps with a higher weight if possible, however, it will also help your current weight feel heavier!
Take a squat for example. If I ask you to do a squat your go-to Tempo will be 1-1-1-1. This means that you are dropping (eccentric phase) for 1 second, at the bottom (isometric) for one second, rising (concentric phase) for 1 second, and pausing for 1 second at the top (isometric). Basically a fast rep. This is a normal tempo. Now, if we try 3-3-1-1, you will drop for a count of 3, hold at the bottom for a count of 3, rise quickly, and only rest at the top for a beat.
This can be an extremely helpful way to help accomplish multiple goals.
First, you are learning to control the weight you are using or the specific exercise efficiently. Using tempo training can help you feel your body at different phases of an exercise. It allows you to tune into weak or strong points as well as imbalances during the movement. In other words, you might find that if you slow the squat down, you feel a shift over your right leg. Meaning, you are not using your left effectively to help.
Second, if you don’t have lots of weights on hand but need to progress an exercise and make it more difficult. Changing the tempo can make a big difference. Slowing down the entire movement (3-3-3-3) or even just some of it (3-1-3-1), can make the movement harder without adding new weights. This is helpful for getting stronger as well as passing plateaus.
By using tempo training you can get improve overall movement quality. Meaning you will build better mechanics that lead to less injury. Tempo training will teach you to address weaknesses in the body as well as for a specific movement. It will help you develop a stronger mind-muscle connection and make your mental capacity for pain in workouts so much better.
This type of lifting is all about mental discipline and physical results by pushing yourself to the max by dramatically increasing your time under tension, tempo training will elevate your abilities in the gym.