*Disclaimer: There are percentages prescribed on this program, but by no means do you have to follow those if you do not have accurate heavy triple/one-rep max (1RM) numbers to work from.
        Welcome to the world of tempo work! If you’re familiar with terms like “eccentric” and “isometric”, then you probably know what you’re getting yourself into. For those that may be completely new to those terms, don’t worry! Let this program be your basic introduction.
        To put it simply, when an exercise has a prescribed eccentric tempo, we’re going to slow down the “lowering” phase of each rep. Any time you see a prescribed isometric hold, we’re going to hold our position/weight at a certain point in each rep for the specified amount of time. This program is great way to mix up your training in an effective way while helping you better understand how to “feel” each phase of a particular exercise.
 
What equipment you will need
Squat rack (barbell, plates, etc.)
Dumbbells
An adjustable bench
Pull-up bar
Resistance bands (only if assistance for pull-up variations is needed)
 
Amount of time you will need for each workout
60-75 minutes
 
Longevity of workout program
This program is separated into three 4-week blocks for a total of twelve weeks of training. In Programs 1 and 2, Day 1 of each block is an eccentric-focused day. Day 2 is an isometric-focused day. Day 3 is a concentric-focused day (there are no tempos prescribed on these days). In Program 3, each day features a mix of eccentric, isometric and concentric work and each day finishes with isolated arm work. These programs can be run as a progression, or you can choose one of the programs to run on its own!
 
Level of difficulty
This program offers flexibility in exercise selection that makes this a great option for anyone! I have had great success with my younger athletes (middle schoolers) when I started them off with tempo work. It’s a great way to introduce new movements and help people literally slow down to focus on coaching cues and good form.
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, I would recommend using this program to start your off-season. While the program is basic in nature, the risk of soreness during this program is higher given the amount of time under tension your body will experience. This is definitely a great way to get back to basics without worrying about using certain percentages on the “big lifts” (bench, squat, etc.) while keeping overall volume relatively low.
For those who work out consistently to lead a healthy lifestyle, this is a great option if you feel bored with your current training or if you feel like you’ve plateaued in certain exercises. As stated earlier, be aware that the risk of soreness is a little higher during this program. This program is a nice segue to heavier strength-focused work.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.