Poor Form in the Gym – Time Under Tension vs Explosivity
CREATED BY: The Non-League Network
Introduction
Gym sessions are vital for non-league footballers to improve strength, power, and prevent injuries. But using poor form or misunderstanding your rep speed can hinder progress. Knowing when to train slow and controlled versus fast and explosive is key.
1. Understand Time Under Tension (TUT)
TUT = total time a muscle is under load during a set.
Slow reps increase strength and hypertrophy.
Fast reps build power but require lighter weights.
2. Slow Lifts for Strength & Control
Lower the weight for 3–5 seconds, lift in 1–2 seconds.
Use compound lifts: squats, deadlifts, bench press.
Reduces injury risk, improves functional strength.
3. Explosive Training for Power
Use lighter weights, faster movements: jump squats, medicine ball throws, power cleans.
Train football-specific actions: sprint starts, jumps, quick changes of direction.
4. Prioritise Form Over Weight
Poor form increases injury risk more than lighter loads.
Record yourself or use a training partner for feedback.
5. Alternate Sessions
One day: controlled heavy lifts.
Next day: explosive, lighter lifts.
Builds strength and football-specific speed simultaneously.
6. Recovery Matters
Muscles grow during rest, not training.
Include stretching, foam rolling, and mobility work.
7. Warm-Up & Activation
Prepare hip flexors, glutes, and hamstrings before heavy or explosive lifts.
8. Track Progress
Log TUT, weight, reps, and explosive performance.
Small, consistent improvements add up.
9. Mind-Muscle Connection
Focus on the target muscles to improve recruitment and reduce compensation injuries.
10. Consistency > Intensity
Regular, smart sessions beat occasional heavy lifts.
Final Tip:
45 minutes of smart, controlled, and purposeful training beats hours of sloppy lifting. Prioritise quality, build strength, speed, and resilience.