Read the numbers
A tempo such as 3-1-1 means lower for three seconds, pause for one second, and lift for one second. A 2-1-2 means lower for two seconds, pause for one, and lift for two.
Use controlled movement
Controlled tempo means smooth movement with no bouncing, collapsing, or rushing. Explosive effort means moving quickly through the effort phase while keeping the return controlled.
Keep the purpose
Tempo is not a punishment. It is a tool for owning position, building repeatable movement, and recognizing when quality has changed.