When it comes to designing effective strength programmes for strongman athletes, many coaches focus primarily on load progression and exercise selection. While these elements are undoubtedly important, there's another variable that's often overlooked yet can dramatically influence training outcomes: tempo.
What Is Tempo and Why Should You Care?
Tempo refers to the speed at which a repetition is performed, typically broken down into four phases: eccentric (lowering), bottom position, concentric (lifting), and top position. For example, a tempo of 3-1-X-0 means a 3-second lowering phase, a 1-second pause at the bottom, an explosive lifting phase, and no pause at the top.
Far from being just another fancy coaching tool, tempo manipulation is a potent method for achieving specific training adaptations that are particularly valuable in strongman competition.
The Science Behind Tempo Training
Manipulating tempo allows you to target different physiological responses. Slower eccentric phases (3-5 seconds) increase time under tension, promoting hypertrophy and improving connective tissue health – critical for strongman athletes who regularly handle maximal loads.
Conversely, incorporating explosive concentric movements with minimal eccentric control mimics the demands of events like the log press or stone load, where generating force quickly is paramount.
Tempo training also develops an athlete's proprioception and body awareness, enabling them to identify and correct sticking points in complex movement patterns – essential for technical events like the axle clean or continental.
Practical Applications for Strongman Coaches
When implementing tempo training for strongman athletes, consider these approaches:
- Use slower eccentric phases (3-5 seconds) during hypertrophy blocks to build muscle mass and joint resilience
- Program paused reps at common sticking points to improve positional strength in competition-specific movements
- Incorporate controlled eccentric training for implements like stones and logs to prevent injury and build specific strength
- Utilise explosive concentric-focused work during competition preparation to enhance power output
Remember that tempo training needn't be complicated. Even simple adjustments like adding a two-second pause at the bottom of a squat or slowing down the eccentric phase of a deadlift can yield significant benefits.
Track Your Athletes' Progress with Precision
Tracking the effectiveness of tempo manipulation requires diligent monitoring of not just weights lifted, but also how they're being lifted. This is where having the right tools becomes essential.
Winning Strength Blueprint makes tempo programming simple and efficient. Our app allows you to prescribe precise tempo parameters for each exercise, track your athletes' adherence, and measure the resulting performance improvements. No more scribbling tempo notations on paper or trying to explain complex rep schemes via text message – simply programme it directly into your athletes' workouts with just a few taps.
Whether you're working with novice strongmen or seasoned competitors, incorporating structured tempo training could be the missing piece in your programming puzzle. Why not give it a go with your athletes this training cycle?
