If you missed the last article on Aerobic Plyometrics click here
Here’s something most people don’t realise:
You can build your cardio and conditioning through strength training.
No, not just by lifting weights faster—there’s a structure to this kind of training. When done right, it helps you build strength and improve your cardiovascular engine at the same time.
Today, we’re breaking down Tempo Resistance Training—a smart and efficient method that delivers the best of both worlds.
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What Is Tempo Resistance Training?
Tempo training simply means controlling the speed at which you perform each part of a lift. It places more focus and tension on your muscles throughout the movement.
Let’s break it down using a squat as an example:
- Start standing tall.
- Lower into your squat over a 2-second count.
- Immediately stand back up over another 2-second count.
- Repeat without resting at the top or bottom of the movement.
This style is called 2-2 tempo: 2 seconds down (eccentric), 2 seconds up (concentric).
Programming tip: Try 2 to 4 sets of 8 to 10 reps per exercise, with 60 to 90 seconds of rest between sets.
Why Tempo Training Works
Tempo training delivers a powerful combination of benefits for both performance and conditioning:
- Stimulates muscle growth by increasing time under tension
- Improves muscular oxygen efficiency, which helps with endurance
- Boosts both aerobic and anaerobic capacity
It’s a simple but effective method for athletes and everyday gym-goers alike—especially if you want to get stronger and improve your conditioning without adding extra cardio sessions.
Sample Tempo Resistance Training Workout
Here’s a full-body workout you can try using tempo style:
- 3 sets of 8 reps – Goblet Squats – rest 90 seconds
- 3 sets of 8 reps – Dumbbell Bench Press – rest 90 seconds
- 2 sets of 8 reps – Dumbbell Deadlifts – rest 60 seconds
- 2 sets of 8 reps – Single Arm Row – rest 60 seconds
- 2 sets of 10 reps – Split Squats – rest 60 seconds
- 2 sets of 10 reps – Dumbbell Bicep Curls – rest 60 seconds
Remember: use a 2-second down, 2-second up pace for every rep.
Homework: Try It This Week
Choose one of your strength training days this week and use the tempo method. Pay close attention to how your muscles feel—and how much more demanding each set becomes.
Try this: 2 seconds down, 2 seconds up. No resting at the top or bottom of the movement.
Then reply back in the comments or email me and let me know how it goes!
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Choose To Live Your Life To The Fullest,
Rich, Owner & Personal Trainer – RK Athletics
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