Research has shown (and we have seen it here live), that eccentric loading increases your strength. It is definitely a top 3 in the secrets to getting stronger. So, when we are on a strength bias we implement a good deal of tempo movements in our lifts. Here is a quick little video of Nikki doing a 103×1 (which is my current favorite tempo) followed by a lighter afap set. We like to incorporate the pause because as two time Olympian Chad Vaughn teaches you have to be comfortable in that “rock bottom” squat position.
Mike Cerbus has taken his tempo lifts to some new levels and it is paying great dividends! Check this tempo he’s working with…
Tempo lifts should definitely be a part of your strength program.