Tempo training is the alteration of an exercise by shortening or lengthening a phase of the movement. Adding tempo to movements increases the learning capacity, stress on the muscles in question and proprioception of that specific movement pattern. Executing loaded movements at a slower tempo can help you build strength, stability and power.

We integrate the use of tempos across MBP programming to allow for positional awareness, to strengthen certain phases of a movement and/or to change the intent of an exercise. Often moving weight that feels ‘tough’ is the focus, however doing so at a slower tempo will significantly increase the demands of the exercise. It will also help you build resilience, control and confidence with both your technique and positioning.
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For example:

• We can create more positional awareness by extending the eccentric (lowering) phase of a movement or by adding in a pause or isometric at any point during the movement.

• We can change the intent of a movement by performing an exercise with a dynamic emphasis and speeding up the concentric phase (e.g. a barbell power clean, med ball throw or a box jump).

Drop sets are a great way to increase volume and time under tension with any given movement. They usually take place in isolated or single joint movement patterns. An example would be using a heavier weight for close to failure, then a moderate weight for close to failure, followed by a lighter weight for close to failure – all performed with minimal rest in one giant set. A drop set should always be performed with biomechanics in mind – the use of cable-based/resistance machines, such as the lat pull down, leg extension or plate loaded chest press, can provide a stable platform to produce force until failure.

The nature of drop sets lends itself to hypertrophy-based training protocols and they tend to be included for strength endurance goals. They should be mindfully incorporated into training – usually outside of the specific strength component of any given session. Whatever your training experience, ensuring you set up drop sets in the correct way to offer stability to the joints/muscles is vital due to the nature of working towards failure.

Within our programming ethos, we believe drop sets have a place within secondary strength/accessory components. We would choose to favour more isolated patterns such as the leg extension, leg curl or a plate loaded bench press because of the stability – and therefore safety – these machines/set ups offer.
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An example rep scheme would be as follows:

• 10 reps at 8/10 RPE (rate of perceived exertion)
• Followed by max reps at 6/10 RPE (*try to leave 1 rep in the tank)
• Followed by max reps at a lighter load

If the intent is to increase the volume or stimulus at the muscle, we would advise minimal rest between drop sets and 90-120 seconds rest between sets. This is so we can maintain a hypertrophy/strength endurance stimulus to the muscle but allow for sufficient recovery.