Tempo Rear Foot Elevated Split Squats
Tempo Rear Foot Elevated Split Squats
The answer isn’t always more load. Adding changes in lifting tempo can be a great way to mix-up your training, break through plateaus or create challenges for a client who may not be a candidate for increased loading.
In the video above I have @my.name.is.bonquiqui and @meandyouplusthree going through 4 sets of 8, Rear Foot Elevated Split Squats at a 2-0-2 tempo. The reason for choosing slow tempo work with them is to spend time focusing on hypertrophy of Type 1 Slow Twitch muscle fibers. This approach will improve mitochondrial density/aerobic capacity of these fibers and stimulate some hypertrophy. And since Type 1 fibers have a higher capacity for growth than Type 2 that means glutes gains for the girls. 🍑👌🏼For my general training clients who focus mostly on strength and power, adding in some aerobic strength work can provide a novel training stress both physically and mentally, helping them stay more engaged in the training process. Be sure to lighten your load to 30-40% of your 1 RM when switching over to this method.
The Older/Injured Athlete:
With the classic lifter mentality progression often = “more load” but it’s important to remember that with your clients more load isn’t always the best way to provide a challenge. For older clients or those with an extensive injury history changing tempo can be a great way to provide a challenge without increasing the systemic load. Eccentric focus with a 5-0-1 tempo, ISO Static Holds for 10-20 seconds or Concentric-ISO Pauses with a 1-5-1 tempo are some of my favorite approaches for a load averse client. Ironically, these same tempo patterns can also do wonders for the strength focused client who wants to blast through a plateau.
My recommendation to keep you and your athletes honest is to download metronome app for your phone to keep count for you. Try adding in some tempo focused work into your program for a few weeks and let us know how it goes!