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Tempo Strength + Tabata Mash Up

Friday, April 3

The Why: Starting off the day with Tempo strength.  This will have many benefits besides just normal strength training.  The main goal here is building time under tension. This idea is what most point to as the ability to build strong tendons and help bulletproof the joint.  This slow controlled movement also helps us hammer home good movement patterns. We must be able to control a movement before we add intensity (speed and weight).

There are many reasons to use tempo training. Here’s just a brief list: * Improved body awareness. * Improved control of lifts. * Development of connective tissue strength. * Improved stability.   * Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).” Closing out the day with a tabata mash up to work on some power exercises and conditioning work.  


12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause



Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND 

:15 Rest BTWN RNDS 

4 RNDS x 5 Reps per side = 5 Minute Total / 20 Reps Total Each Side

1 Minute Rest BTWN Split Squat & ½ Kneeling Press   


TEMPO 3/1/1/0 Split Squat Progression: (Assisted–BW–Weighted)

TEMPO 1/1/3/0  ½ Kneeling KB Press or Bottom Up Press: 


16 Tabata Mash Up: = 4 RNDS :20/:10×2 Per Move

  • Lateral Squat (Assisted–BW–Goblet) – (Switch Sides each :20)
  • KB Bent Row (Switch Sides each :20)
  • High Knees
  • Deadbugs



Friday, April 3
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2191 College Ave NE
Atlanta, GA 30317 United States
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