Tempo BW Circuit
How to Do It
Build a simple circuit of 4–6 bodyweight exercises — for example bodyweight squats, push-ups (drop to your knees or put your hands on a bench if needed), reverse lunges, glute bridges, a plank, and easy step-ups. Do each exercise for about 30–40 seconds (or 8–12 smooth reps), then move to the next with only a short rest (about 10–20 seconds). Work at a controlled “tempo” — roughly 65–75% effort: it should feel challenging but smooth and repeatable, never all-out and never to failure. Complete the prescribed number of rounds (usually 2–3), resting 1–2 minutes between rounds. Keep every rep clean — if your form starts to break down, slow down or rest. The aim is steady, quality conditioning, not a race.
Why It Works
Moderate-intensity “tempo” work develops aerobic capacity, capillary density, and active recovery without the high stress of all-out efforts; trains the aerobic system and work capacity while promoting blood flow and recovery — a lower-stress conditioning stimulus.
Hockey Transfer
Builds the aerobic base and recovery capacity that support recovering between shifts and sustaining effort across a game; the moderate, repeatable nature trains the engine that underpins repeated high-intensity work without excessive fatigue.
Coaching Cues
- "Smooth and controlled, not all-out"
- "steady breathing"
- "good form throughout"
Common Mistakes
Going too hard (turning tempo into a max effort); sloppy form; resting too long; rushing the movements
Progression / Regression
more rounds or less rest
fewer rounds, more rest, or lower intensity
Primary Muscles
Energy System
Aerobic
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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