The Point of Tempo Training
Tempo training makes you stronger and faster. It not only adds variety to your training, but also puts a different stimulus on your body and nervous system, allowing greater adaptation, increased strength, and less plateaus.
For beginner and advanced athletes, tempos can be useful in correcting poor movement patterns and strengthening weak positions or lifts altogether. If you struggle to maintain good posture at the bottom of your squat, a pause would force you to become more comfortable and stronger in that position, allowing you to improve your technique and likely increase your squat in the process.
Improving movement quality and technique, alone, will help reduce the risk of training related injuries. But slowing down lifts with tempo prescriptions might also help take undue stress off the joints and shifting it to the muscles, which are far more capable of adapting to increased loads and stress.
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