As mentioned in the first part of this article, tempo training emphasizes a parameter that is often overlooked and sometimes even ignored: the Muscle Tension Duration (MTD). This parameter is thus added to those usually used, i. e. : intensity (or load), duration of effort (number of repetitions) the number of sets (total amount of work) and rest times between sets.
Stress duration
Ø The DMST will therefore take into account the time spent on the different parts of the movement.
Ø Transitional isometric efforts (TIE) representing in order:a pause at the end of the eccentric part and just before the concentric part (TIE1) and a pause at the end of the concentric part of the movement, just before the eccentric part which will follow, that is to say a transitional isometric effort 2 (TIE2).
To illustrate the use of these 4 numbers let's take the example of the bench press.
If you decide to choose the numbers 3 / 2 / 2 / 0, for example, this means that the eccentric part (descent) will last 4 seconds, that you will have to pause for 2 seconds at the bottom before pushing the bar back for a duration of 2 seconds to do a repetition before immediately lowering the load again after the extension of the arms (0)
The isometric effort of transition 2 can be considered null as it is the case in the previously mentioned example, but obviously one can also determine a duration, for example 2 seconds. In this case two possibilities can be considered,either the arms are kept well stretched (locked)and this time can be considered as an intermediate recovery time,or the arms are not completely locked and in this case it will be an active isometric transition effort.
Of course, for the pulling movements, the isometric transition efforts EIT 1 and 2 will be reversed. If we take as an example the horizontal pull with the low pulley, the intermediate recovery time can only be done at the end of the eccentric part (when the arms are extended). This being said, it is quite obvious that the durations of the tensioning of the muscle cannot be done at random. This is exactly the same as choosing the loads at random. In this case, it could well be that the sessions quickly become nonsense with results that are certainly far from the objectives set. If you wouldn't think of using any load to do a given exercise, then you shouldn't think of using any tempo. It is important to understand that these times must be established according to precise objective sand for this you must take into account the particularities of the different phases, their interactions and also the efforts that have preceded and those that will follow.
The close relationship between the different DMSTs given to each of the phases, each with its own particularities, should not be forgotten either.
The eccentric part is important for the improvement of strength, hypertrophy and even, according to some recent studies, flexibility. the duration of the isometric transition phase 1 (EIT1) will allow the use or not of elastic energy. the concentric phase will also be important for the development of maximum strength, power, strength endurance and of course hypertrophy.
The recommendations for the concentric portion of maximal strength development are generally directed towards the ability to mobilise the load as quickly as possible or the intention to mobilise the load as quickly as possible in the case of a load that is a high percentage of the max. The TIS2 phase will be important both as an intermediate recovery, allowing the effort to be prolonged, and as a means of increasing the intensity and soliciting an angle close to shortening (for pushing efforts) or stretching (for pulling efforts).
However, one must be careful, because contrary to what is often put forward, a slower tempo can have a very useful complementary role. If one thinks that a slower mode of execution in the concentric part is counterproductive in sports training, it is especially when one imagines its use in an exclusive way or too strongly dosed in comparison with the fast tempo.
According to my observations one can obtain excellent results by mixing the two. The difficulty being to understand well that these two modes of execution must be skilfully proportioned and especially well placed one compared to the other in the session. There will not be the same effects if the fast phase is executed before or after a slower concentric contraction as well as if, as we have just said, the ratio between the two is not coherent for the improvement of a clearly identified physical quality.
