Tempo dictates how many seconds to take on each part of a movement.
Tempo of @ 4 2 X 1 =
4️⃣down (eccentric)
2️⃣second pause at the bottom (isometric)
✖️up (concentric)
1️⃣second pause at the top (isometric)
Some great reasons to prescribe tempo:
➡️Elicit specific responses from training
➡️Target a particular portion of the movement
➡️Improve motor control
➡️Reduce nervous system stress
➡️Encourage muscle growth
➡️Control progression
