What is the recommended training tempo for the power level of training?

For the power level of training, the recommended tempo is 1/1/1. This tempo is particularly effective because it allows for a focus on the explosive aspect of movement while still maintaining control and proper form. The first number indicates the eccentric (lengthening) phase of the movement, the second number is the isometric (holding) phase, and the third number represents the concentric (shortening) phase.

A tempo of 1/1/1 supports the objectives of power training, which involves enhancing the ability to move with speed and explosiveness. It encourages participants to perform movements quickly and efficiently, training the muscles to contract forcefully while also providing enough time under tension to engage the appropriate muscle fibers.

In contrast, the other tempos listed do not align as closely with the goals of power training. For instance, a slower tempo might be more suitable for strength training or hypertrophy, where greater time under tension is beneficial for muscle growth and strength gains. The balance within the power tempo allows for maximized force generation during rapid movements, essential for athletes and individuals looking to improve performance in sports and functional activities.