#1/4 Hour Neuro #37: "Optimizing Tempos for Performance"

Introduction: The Importance of Execution Tempos in Weight Training

In this #1/4 Hour Neuro, we tackle the crucial issue of execution tempos in weight training and their impact on performance. Often represented by a series of four numbers (for example, 4010), tempos segment the movement into different contraction phases: eccentric, isometric, and concentric. This approach, popularized by Charles Poliquin, allows training to focus on specific contraction regimes and influence performance.

Beyond the mechanical aspect, it is essential to consider cortical activation and the central nervous system. Each type of contraction generates different brain stimulation, paving the way for personalized training optimization based on the individual athlete's needs.

Understanding Tempos: Definition and Origin

Tempos involve breaking down a movement based on contraction regimes. A tempo like 4010 means: 4 seconds of eccentric phase (descent), 0 seconds of pause at the bottom, 1 second of concentric phase (ascent), and 0 seconds of pause at the top. By varying these numbers, emphasis is placed on a particular phase of the movement, allowing for targeting specific qualities.

This method has its roots in the work of Charles Poliquin, who significantly contributed to the popularization of the four-digit notation. It is commonly used in various training systems, such as "triphasic training," which alternates blocks of eccentric, isometric, and concentric work.

Cortical Activation and Types of Contractions

Each tempo and each type of contraction (eccentric, isometric, concentric) induce different cortical activation. In other words, the brain does not react the same way depending on the phase of movement being performed. For performance, particularly in physical preparation, this aspect is fundamental.

For example, a fast and explosive tempo is often recommended for developing power, while a slower tempo (like 5 seconds per repetition) may be used for strength. However, the approach must be individualized. An isometric contraction might be less "threatening" to the nervous system than an eccentric or concentric contraction, depending on the athlete's profile.

Individualization of Training: Beyond Classic Tempos

Given this neurophysiological complexity, it becomes crucial to adapt training to each person's specific needs. Rather than imposing a standard tempo like 4010, it is better to conduct tests before the session to assess the athlete's nervous system state.

If a person shows cortical activation deemed "threatening" to their nervous system, it may be wise to start with isometric work before progressing to eccentric and concentric. The goal is to always respond to the needs of the moment, as nervous state can vary from day to day. This "neuro-programmed" approach optimizes the athlete's capabilities by considering their physiological reactivity.

Training Strategies in Physical Preparation

In general physical preparation (GPP), it is recommended to prioritize thinking in terms of work time per set rather than getting locked into strict tempos. Using pre-session tests allows identification of the ideal contraction mode for the athlete at a given time.

For example, if an athlete responds better to eccentric training on a given day, it should be integrated into the session. As competitions approach, planning should become more structured and precise, aiming to maximize performance on the day of the event. Listening to the nervous system and daily adaptation are the keys to successful and effective physical preparation.