In partnership with
Most think it’s all about how much you can lift.
I don’t want to lead you in the wrong direction here. I do believe that to reach your highest potential, you need to lift heavy weight. But chasing PRs isn’t the whole picture; especially for athletes or anyone focused on real performance. How you move the weight matters just as much as how much you lift.
Strength without speed is incomplete. You can be strong on paper, but if you can’t apply that strength fast, it doesn’t mean much in sport or performance.
"Without knowledge, skill cannot be focused. Without skill, strength cannot be brought to bear. And without strength, knowledge may not be applied."
Still up? Still scrolling? It’s time to turn off.
From the team behind AG1 and AGZ...
Tired of tossing, turning, and scrolling? Pick up the phone.
1-855-TURN-OFF is the first all-night hotline designed to turn you off.
It's simple: dial in, press a button, and hear the sweet science behind AGZ whispered directly in your ear. From magnesium for sleep support, to adaptogens for stress, to L-theanine for relaxation - every call leads to better rest.*
What are you waiting for? Click here for a toll-free and melatonin-free time.
* These statements have not been evaluated by the Food and Drug Administration.
The Tempo Breakdown:
1. Strength Isn’t Just Force. It’s Force Over Time.
The stronger athlete isn’t always the one who benches more; it’s the one who can produce force faster.
That’s where explosive strength comes in. It’s your ability to recruit muscle fibers quickly, turn them on fast, and move weight with intent.
Even if the bar moves slow under heavy load, your intent should always be fast. This trains your nervous system to fire efficiently; that’s real athletic strength.
2. Why Standard Tempo Still Matters
Controlled, steady reps build foundational strength and size. Slower tempos (think 2-3 second eccentrics) increase time under tension, improve stability, and strengthen connective tissue.
You’re teaching your body how to stay braced and strong through the full range of motion; not just explode and hope for the best.
These reps build the base. The explosive reps express it.
3. How to Use Both
Think of training strength like building a pyramid:
Base: Standard tempo work (controlled eccentrics, clean form, heavy compounds).
Peak: Explosive intent (speed lifts, jumps, throws, plyos).
You don’t need to max out every week to get stronger; but you do need to move with intent.
A simple blend:
Early in the session: Explosive movement (box jumps, med ball throws, speed squats).
Main lifts: Standard tempo for strength and control.
Accessory work: Focus on quality contraction and stability.
Thanks for reading this week’s edition of The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
COACH’S INSIGHT
Most lifters miss the mark because they only train in one gear. They’re either all “slow and heavy” or “fast and done”
Real performance comes from owning both.
Train slow to control the weight - train fast to control your power.
The goal isn’t just to lift heavy.
It’s to move well and move fast when it matters.
You don’t have to choose between training heavy or fast.
Build your foundation slow, then teach your body to unleash it fast.
That’s how you become durable, powerful, and hard to deal with: on the mat, the field, or anywhere strength matters.
