These four rhythms are graphically represented as centrifugal contraction, nadir, centripetal contraction and apical time ratio.

For example: squat and bench press 3020

The first number (3) represents the centrifugal descending process in action. The barbell drops for 3 seconds.

The second number (0) indicates a pause at the midpoint.

The third number (2) represents the process of centripetal force and active force. Two seconds.

The fourth number (0) indicates the pause when the force is at the contraction pole.