If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It’s perfect for re-shaping your flat rear into an ass that just won’t quit.

When the time rolls around to start prepping for your next competition, you’ll wish you’d used your off-season wisely. Here are the five things you should focus on to provide the most improvement, longevity, and resilience.

Tempo training has the potential to be highly specialized to meet whatever metabolic demands, fiber type, or performance goal an athlete wants to develop.