WJS Coaching

Mindset is key!
We pinpoint the problem areas, add structure and simple yet effective guidelines to follow then let the results do the talking!

Stuck in a rut or not sure where to begin?

Feel free to drop me a DM or comment below with ‘LETS TALK’ and I’ll get back to you.

Now we are all working out from home with limited equipment we need to look at how we can increase intensity to maximal levels with what we DO have.

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ONE way which we can do this is by having more tempo control over the reps that we are completing. By manipulating this factor we can produce different training effects and importantly, increase intensity.

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By adjusting our rep tempo we will affect time under tension - this refers to how long the muscle is under strain or resisting the weight during each set and therefore making a movement harder.

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There are a couple of ways I would recommend manipulating tempo during a rep –

Two point tempo-
This is where we control the time it takes us to perform both the contraction and relaxation phase of a movement. For example during a dumbbell curl we may raise the weight for 2 seconds and then lower it for 4 seconds.

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Four point tempo-
This is where we break down the movement further, looking at the dumbbell curl again we may curl up for 2 seconds, pause for 1 second , then lower for 3 seconds and then pause for another 1 second.

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So how can I use this principle to make my workout harder?

Well this depends what movement you are doing and what equipment you have. Essentially, you can play with the tempo until you find a challenging stimulus for you. This may be playing with the contraction, pause or relaxation portions of the movement.

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Lets use a push up as an example. In my first set I may lower my body for 2 seconds, pause for 1 and then push up for 2 seconds. The next set I may double the pause element so I now pause at the bottom of the push up for 2 seconds.

Im still performing the same movement but with MUCH more intensity 👌🏼

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If there are any movements in particular you would like me to help you with manipulating the tempo on then drop me a comment below!!

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