Workout Tempo (i.e. 2-1-1 or 2-0-1)

[sscherk]

Can someone provide the specifics to what is means? How it is to be performed properly.

Thanks

[snagency]

2-1-1:
2sec duration on the eccentric (or negative) portion of the lift, 1sec pause, then 1sec concentric (or lifting) portion.
2-0-1 would be same except for no pause at the bottom of lift.