Not all strength movements can be controlled by tempo, particularly movements with dynamic contractions such as absolute speed activities or plyometrics. However, many movements can be controlled by tempo. These movements have an eccentric component (lengthening of the movement) that works in conjunction with a concentric component (shortening of the muscle). For the sake of simplicity, think of a good old-fashioned back squat as a good working example. As we squat down, that’s the eccentric phase. As we stand back up, that’s the concentric phase. There are four phases to tempo training. We have to include the phases at the top and bottom of these movements. Both are essentially isometric holds where you pause for a set period of time, before completing the movement.