Sean CooneyOwner, RESPORT Chiropractic & Physical Therapy · Owner at RESPORT Chiropractic & Physical Therapy

Perfecting Form on Tempo Reps: A Day for Maintenance & Stability #TempoReps #StrengthTraining

31 Oct 2024 · 1 min

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In this instructional clip, the coach outlines a recovery-focused training session for a female rugby player who is healing from recent competition. The session uses very light weights performed at a slow tempo to prioritize proper movement mechanics, midline stability, and alignment of shoulders, hips, and ankles. The coach emphasizes that while the athlete can normally train with heavy, explosive loads (e.g., trap‑bar deadlifts, high‑power tempo squats, body‑weight plyometrics), today’s purpose is maintenance and form refinement. The athlete handles the light load exceptionally well, demonstrating the value of slow, controlled reps for recovery and technique reinforcement.

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We're doing tempo reps today at a very light weight for her. She's a little bit more on the mend. She's recovering from a competition she did over the last couple weekends, and she is a rugby athlete, so she does a lot of power, she does a lot of endurance, she is moving her body a lot. So today is more of a maintenance day, and we're just focusing on proper form. So as you can see, her shoulders, hips, and ankles all stay in a pretty proper line. She's really focusing on her midline stability, and even though this is like a small fraction of the weight she can move, she's moving that light Yeah. She can handle light weight at a very slow speed incredibly well, which is something that we're taking this whole day to focus on. Normally in our training, we go very heavy and we focus a little bit more on explosive power, which can look anything between, uh, trap bar deadlifts to high-power tempo reps for back squat into high-power explosive movements that are generally bodyweight. Today she's doing very well on keeping everything nice and loaded but very consistent