My last email caused a bit of confusion 
Tempo as it is written, 4010 for example, is shorthand for 4 seconds lowering, 0 pause in the time between the lowering and lifting phase, 1 second in the lift portion and 0 pause between the lift and the lower.
When you see this in my programmes - 120s or 60s this equates to the rest period inbetween sets of exercise.
Use these principles in your training and watch your rugby fitness improve.
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p.s want more information on this format and how to use it, I suggest you look this
===> Click Here
