Parfenov Training

Tempo Sets

Reading Your Calendar

Tempo Sets

All exercises, unless otherwise noted, are done with the
following tempo:

10×0

What in the world does that mean? Let’s break it down:

1 eccentric (negative) phase of the movement

0 bottom of the eccentric phase of the movement

X concentric phase of the movement (in this case X = explosive movement, as fast as you can possibly perform the concentric phase with good form)

0 top of the concentric phase of the movement

In order to make bodyweight exercises more difficult, I might assign a specific tempo, such as 20×0 or 50×1. Make sure you understand which number correlates to which part of the movement.