Editor's Note: Throughout the upcoming weeks, Columbus Crew SC's Strength & Conditioning Staff will deliver custom workout packages presented by OhioHealth once a week for those looking to stay fit while at home.

When your access to resistance and the weight room is limited another great way to manipulate your training and work your muscles differently is through tempo work. Tempo is simply the pace at which the exercise is performed. In athletic programming, tempo is used to create more time under tension but is also a great way to master proper positioning and technique. This week’s workout has an exercise with tempo (in order to mimic more resistance) followed by a similar unresisted explosive exercise. This type of training is known as a contrast training and it will help to maximize muscular recruitment for each tempo exercise.

Overview:

Perform each exercise in sequence for designated amount of reps, moving from one exercise to the other with very little rest. Rest for 30 seconds and then repeat the whole block for 2-3 sets. For each exercise listed as “Tempo” pace your downward movement for a count of 4 seconds. Exercises can be modified by reps or tempo in addition to exercise selection.