Tempo Notation
Movement & Exercise
Tempo notation is a four-digit code used in strength programming to prescribe the speed of each phase of a repetition. Written as four numbers (e.g., 3-1-2-0), the digits represent: eccentric phase (lowering), pause at the bottom, concentric phase (lifting), and pause at the top — each in seconds. A squat prescribed at 3-1-2-0 means 3 seconds down, 1 second pause at the bottom, 2 seconds up, no pause at the top. An X in any position means explosive or as fast as possible.
What Coaches Should Know
Tempo prescription changes the training stimulus significantly at the same load. Slow eccentric phases increase time under tension and are a primary driver of hypertrophy. Bottom pauses eliminate the stretch-shortening cycle contribution, increasing strength demands. Explosive concentric prescriptions (X) develop power and RFD. Most recreational programs ignore tempo entirely; most elite programs use it deliberately to target specific adaptations.
When writing programs, consistency in tempo notation convention matters more than which convention you use — make sure every coach and athlete in your program reads the notation the same way. The most common convention starts with the eccentric phase first, but some programs begin with the concentric. Specify explicitly in your program key.
Also related to: Progressive Overload, RPE, RIR, Periodization, VBT