Tempo Training 4 (Caleb Mitchell) Science Behind the Plan: "Controlling movement speed is one of the most underutilized forms of resistance," explains Caleb. This specialized plan focuses on developing time under tension, eccentric strength, and motor control through strategic tempo manipulation. The program implements progressive tempo variations to continuously challenge muscles while building specific strength qualities.
6-Week Program: Week 1-2: Tempo Foundation
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Day 1: clsor (chest, leg, shoulder, core, arm) - Upper body tempo
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8 reps × 3 sets per exercise with controlled eccentric emphasis
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Day 2: rbosl (arm, back, core, shoulder, leg) - Core tempo
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8 reps × 3 sets per exercise with isometric pause focus
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Day 3: srboc (shoulder, arm, back, core, chest) - Lower body tempo
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10 reps × 3 sets per exercise with controlled concentric emphasis
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Total volume per week: =528 reps
Week 3-4: Tempo Development
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Day 1: clsor (chest, leg, shoulder, core, arm) - Upper body tempo
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6 reps × 4 sets per exercise with complex tempo patterns
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Day 2: rbosl (arm, back, core, shoulder, leg) - Core tempo
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6 reps × 4 sets per exercise with extended isometric holds
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Day 3: srboc (shoulder, arm, back, core, chest) - Lower body tempo
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8 reps × 4 sets per exercise with contrast tempo methods
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Total volume per week: =576 reps
Week 5-6: Tempo Mastery
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Day 1: clsor (chest, leg, shoulder, core, arm) - Upper body tempo
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4 reps × 6 sets per exercise with advanced tempo techniques
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Day 2: rboslo (arm, back, core, shoulder, leg, core) - Core tempo
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4 reps × 6 sets per exercise with maximum tempo integration
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Day 3: srboc (shoulder, arm, back, core, chest) - Lower body tempo
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6 reps × 5 sets per exercise with master tempo control
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Total volume per week: =606 reps