The Science of Repetition Speed: Tempo Training for Effective Workouts

Master Repetition Tempo to Maximize Strength and Muscle Gains

 In the world of resistance training, repetition speed can be the missing link between good workouts and great results. This course demystifies the science of "how fast should I lift?" by drawing from the latest strength training research to help you customize tempo for muscle hypertrophy, strength, or power development. Whether you're working with clients focused on overall health, fitness goals, or athletic performance you’ll gain the practical skills and knowledge needed to program tempo-specific routines for measurable progress.

Designed for fitness professionals eager to apply cutting-edge research, this course delivers immediate, actionable insights. With expert-led demonstrations, detailed breakdowns of time under tension, and sample routines you can implement right away, you’ll walk away confident in your ability to program with precision. If your clients want strength, size, or speed, you’ll know exactly when to lift slow — and when to explode.

This course is led by Amy Ashmore, PhD, a seasoned educator and researcher specializing in resistance training and sports data analytics. With a Ph.D. in Kinesiology from the University of Texas at Austin and an MS in Motor Behavior from Florida State University, Amy’s work is nationally recognized and approved by dozens of state boards and certification bodies. 

Upon completion, you will be able to:

• Articulate the operational definition of time under tension as it applies to training volume and repetition tempo
• Analyze the latest research on repetition tempo and training volume
• Develop routines using evidence-based repetition speeds for hypertrophy, strength, or power
• Apply programming modifications to meet specific client goals in muscle mass, strength, or explosive power