By Landon Anderson
Hey Iron + Steel Community,
Tempo. It's one of the most underrated tools in an athlete’s development. It's the secret sauce behind developing both strength and speed.
Whether you're grinding in the gym or flying around the ice, understanding how to manipulate tempo is the key to unlocking your next level.
Why Tempo Training Matters On and Off the Ice
Off the ice:
If you're chasing strength gains, slow it down. Focusing on the eccentric phase (the lowering part of a lift) causes more muscle damage, which leads to greater muscle growth. Slower reps = more control = more results.
On the other hand, if your goal is to get faster, shift your focus to explosive movement. By increasing the speed of the concentric phase (the lifting or rising part of the rep), you activate more muscle fibers and train your body to fire quicker. Over time, this builds faster “twitch” responses—translating to sharper, quicker movements both on and off the ice.
On the ice:
Here’s the catch—speed without control falls apart. No matter how fast you are, sloppy movement holds you back. If you struggle with control, it’s time to slow things down. Reducing tempo helps train your body to move with precision, stability, and purpose—laying the foundation for clean, powerful mechanics when it’s time to go full speed.
If you’ve built that control, now it’s time to speed it up. Tempo becomes about explosiveness—training your body to move faster and react quicker. This means working through quick-twitch movements and full-speed drills that mimic real game situations.
How to Use Tempo in Your Training
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Slow Eccentrics for Strength
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Use a 3–5 second count on the way down during exercises like squats, push-ups, or lunges.
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Focus on maintaining form while increasing time under tension.
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Aim for 3 sets of 6–8 slow, controlled reps.
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High-Tempo Plyometrics for Speed
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Think fast-feet drills, med ball throws, or band-resisted jumps.
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The goal: maximum intent and rapid joint movement.
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Keep reps short (6–10) with high effort and full rest (1-2 min.) between sets.
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Tempo Shifts in On-Ice Drills
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Alternate between slow, technical reps and high-speed game-scenario drills.
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Goalie example: butterfly slides with a pause at each stopping point (i.e. cone), followed by quick T-pushes for explosiveness.
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Skater example: controlled backwards crossunders into a sudden stop, followed by an explosive forward acceleration with quick feet.
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This teaches control under fatigue and speed under pressure.
Wrap-Up
Control your tempo. Then push it. Strength and speed aren't opposites—they're both built from the same foundation: intentional movement.
Stick with it this summer, and you'll notice the difference where it counts—when the puck drops.
– Landon Anderson | “Coach Utah”
@coachutah
Landon Anderson, better known as Coach Utah, is a former collegiate goaltender for the University of Utah with a background in kinesiology and years of experience coaching goalies from youth to college levels. His approach is simple and effective: build confident goalies through smart progressions, strength-based training, and mentorship that extends beyond the crease.
Today, he’s on a mission to grow the position and the game—educating goalies, coaches, and communities on what true development looks like both on and off the ice.
Follow @coachutah on Instagram for more tips and content.
