Hip Extension tempo variations. In the video they are ordered from the most shorted bias to the most lengthened (stretch) bias.
Tempo is such an underrated tool in the industry, particularly I think in the “EB” circles because there isn’t a lot of research on properly programmed tempo variations.
It’s something I’ve used and taught successfully for over a decade now. I first got introduced to utilizing tempo back in my days attending Charles Poliquin seminars, but have expanded a lot upon that as I have learned more about mechanics, momentum, abs the physiological responses to training variables.
If you are limited on equipment options or just don’t have access to equipment that gives you a variety of resistance curve options, learning tempo applications is an amazing way to alter the resistance challenge of exercises.
We cover this in the first module of the N1 Education Biomechanics course.
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After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).