Uploaded February 2026 | Updated September 2026, 1 week ago
The go-to lifting tempo for athletes should be close to 2-0-1
🏋🏽♂️ The most important factor is maximizing intent on the concentric or upward phase of the lift.
This is what maximizes force production and leads to higher carryover to athletic movements.
📊 Although there are instances where a pause can be useful, in most lifts it's not necessary.
Taller athletes may need a 3 second eccentric especially on big lifts like a squat, however extending beyond 3 or 4 seconds can become counterproductive.
🤔 What do you think? What is your go-to tempo when writing athlete's programs?
The go-to lifting tempo for athletes should be close to 2-0-1
🏋🏽♂️ The most important factor is maximizing intent on the concentric or upward phase of the lift.
This is what maximizes force production and leads to higher carryover to athletic movements.
📊 Although there are instances where a pause can be useful, in most lifts it's not necessary.
Taller athletes may need a 3 second eccentric especially on big lifts like a squat, however extending beyond 3 or 4 seconds can become counterproductive.
🤔 What do you think? What is your go-to tempo when writing athlete's programs?
