Coaching the Concentric: How to Transform Your Clients' Training Through Tempo
As coaches, we often emphasize the eccentric phase of movements to our clients: "Lower it slowly," "Control the descent." But how much attention do we give to the concentric (lifting) portion? In my years of coaching, I've found that mastering concentric tempo can be a game-changer for client results.
James FitzGerald addressed this topic in an illuminating AMA session that confirmed what many experienced coaches have observed: concentric tempo isn't just underutilized—it's often misunderstood.
Why Concentric Tempo Matters for Your Clients
When coaching clients, we need to understand that concentric action—the creation of force through muscle fiber shortening—is fundamental to virtually every movement. While eccentric training (where muscles lengthen while accepting force) allows clients to handle massive loads, the concentric phase offers unique benefits for motor control and movement awareness.
As coaches, we've all seen the difference between a client who simply "gets the weight up" versus one who moves with intention and control. This distinction is the essence of concentric tempo training.
Practical Coaching Applications
Think about how you currently cue clients. If you ask someone to lift a weight for two specific seconds, you're opening a valuable conversation about intention and purpose. This simple instruction transforms a mindless "lift" into a purposeful movement practice.
In my coaching, I've found these concentric tempo variations particularly effective:
Two-second concentric for clients learning movement patterns
Three-second concentric for those working on positional awareness
One-second controlled concentric for building strength-endurance
Explosive concentric (X) for appropriate force development
Each creates a distinctly different training effect that we can match to specific client needs.
Beyond the Highlight Reels: Real Training for Real People
Let's be honest—social media has created unrealistic expectations about what resistance training should look like. As coaches, we know that the explosive, heavy lifting showcased on Instagram represents only a tiny fraction of effective training methods.
James estimates that approximately 97% of productive resistance training involves controlled concentric actions or motor control activities. This aligns with what I've seen in my practice: clients make their most sustainable progress through controlled, intentional movement—not by chasing heavier weights at the expense of form.
Teaching Tempo Notation to Clients
When programming, we often use tempo notations like 4010 or 3212. Here's how I explain this to my clients:
"The four numbers represent different phases of the movement. For a squat, the first number (4) means take four seconds to lower down. The second number (0) means no pause at the bottom. The third number (1) means take one second to stand back up—that's your concentric phase. The fourth number (0) means no pause at the top before beginning the next rep."
This clear explanation helps clients understand exactly what we're asking of them and why it matters.
Matching Concentric Intention to Client Goals
As coaches, we need to recognize when force development (explosive concentric movement) is appropriate and when controlled tempo serves our clients better.
For clients focused on maximal strength or power, using an "X" tempo with:
A challenging but appropriate load
Well-established movement skill
Proper readiness and intent ...can be incredibly effective.
However, for most clients—especially those new to training, returning from injury, or working on movement mastery—a controlled concentric tempo is invaluable for building proprioception and confidence.
Implementing This in Your Coaching Practice
Start by auditing your current programming. How often do you specifically prescribe concentric tempo? Have you defaulted to "X" or "1" without considering alternatives?
Try this: In tomorrow's sessions, experiment with varied concentric tempos for familiar exercises. Ask your clients what they notice. Does a 3-second concentric bench press feel different than their usual approach? Does a 2-second concentric squat improve their positional awareness?
These simple adjustments can transform your clients' training experiences and results.
Leveraging CoachRx for Tempo-Based Training
Programming and tracking concentric tempo becomes significantly more effective with the right coaching platform. CoachRx offers several features specifically designed to support tempo-based training:
Exercise Prescription with Detailed Tempo
CoachRx allows coaches to:
Clearly define the complete tempo notation (eccentric/pause/concentric/pause) for each exercise
Create exercise templates with different tempo variations
Include video demonstrations showing proper tempo execution
Add notes explaining the purpose of specific tempo prescriptions
Visual Programming Calendar
The platform's visual calendar enables coaches to:
Tag training days with specific tempo focuses
Plan progression of tempo throughout training blocks
Ensure balanced programming across different tempo styles
Create a coherent tempo strategy within periodization phases
Client Feedback and Monitoring
Monitoring client response to tempo variations is streamlined through:
Weekly check-ins that track subjective feedback on movement quality
Progress tracking to identify which tempo approaches yield the best results
Communication tools for clients to report their experience with different tempos
Assessment features to document improvements in movement control
These tools transform theoretical tempo knowledge into practical, consistent implementation that clients can understand and coaches can efficiently manage.
Concentric Tempo: The Coaching Advantage
Understanding and implementing concentric tempo variations gives us powerful tools as coaches. It allows us to:
Create more precise programming
Offer more specific coaching cues
Help clients develop better movement awareness
Provide appropriate progression pathways
As James points out, concentric tempo isn't some revolutionary secret—it's a fundamental aspect of movement that deserves our conscious attention as professional coaches.
Want to develop your coaching skills further? Explore the OPEX Method of individualized fitness coaching for a comprehensive framework that incorporates these principles. You can also access free coaching guides and additional resources to enhance your practice.
To see how CoachRx can streamline your tempo-based programming, start a free trial and experience how the platform's features support this fundamental training variable.
Ultimate Tech Stack for Fitness Coaches
1️⃣ CoachRx – Your Coaching Command Center.
2️⃣ OPEX CCP – Mentor-Guided Coaching Mastery.
3️⃣ LearnRx – On-Demand Coaching Education.
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