Using Tempo to Develop Range of Motion

When range of motion is the goal, reps alone will not move the needle. Tempo determines how much time a client spends under tension in the range you’re trying to develop.

Most coaches are used to programming exercises using sets and reps: 3x10 of calf raises, 3x10 of Jefferson curls, or 3x10 of split squats.

That’s important information, but it doesn’t tell us how those repetitions are actually being performed.

Two clients can complete the exact same exercise for the same sets and reps while receiving very different training exposures. When the goal is mobility or improving range of motion, one of the first variables worth looking at is tempo.

What Is Tempo?

Tempo describes the speed and timing of the different phases of a repetition.

A repetition can be broken down into four basic phases:

Eccentric: the lowering or lengthening phase
Bottom position: time spent in the deepest or most lengthened position
Concentric: the lifting or shortening phase
Top position: any pause before beginning the next repetition

Changing the tempo can significantly change an exercise without changing the movement, sets, reps, or load.

For example, a coach may slow the eccentric portion of an exercise or add a deliberate two-to-three-second pause in the lengthened position. This increases the client’s time under tension and gives them more opportunity to develop strength and control in that range, ultimately improving mobility.

Same Reps, Different Exposure

Consider two clients performing 3x10 calf raises.

The first client lowers quickly into the bottom position and immediately comes back up, spending approximately half a second in the deepest part of each repetition. Across 30 repetitions, that’s roughly 15 seconds spent in the stretched position.

The second client performs the same 3x10 sets but pauses for two to three seconds at the bottom of each repetition. That client accumulates approximately 60 to 90 seconds in the stretched position.

Same exercise. Same sets. Same reps.

Very different exposure to the target range.

Neither client performed the program incorrectly. If tempo wasn’t prescribed, both technically completed what was written.

This is why sets and reps alone don’t always give a coach enough information to understand why a client’s range is progressing or stalling.

Why Tempo Matters for Range

Moving through a range and developing strength and control within that range are not necessarily the same thing.

When a client quickly passes through the deepest portion of an exercise, they spend very little time producing or controlling tension there. Slowing the movement or adding a deliberate pause gives the client more time to actively work in the range you’re trying to develop.

This doesn’t mean slower is always better, or that time under tension is the only variable that improves range of motion. Exercise selection, load, frequency, consistency, current ability, and individual response all contribute.

Tempo is simply an important programming variable, and it is easily overlooked.

If a client’s mobility has stalled, don’t immediately assume they need a different exercise or more volume. First, watch how they are performing the repetitions already in their program.

Are they controlling the eccentric?

Are they reaching the intended range?

Are they spending time in the deepest range?

Or are they quickly moving in and out of the position?

Sometimes improving the quality and tempo of the existing work is all that’s needed to create a better stimulus.

Progressing Range with Purpose

Within ATG programming, the goal isn’t simply to become more flexible. We want to develop strength and control through increasing ranges of motion.

A useful progression can be thought of in three stages:

Stage 1: Build Time and Control

Start within a range the client can currently control.

Use deliberate tempo and, where appropriate, a two-to-three-second pause in the lengthened position, starting at five reps per set and building to ten across six weeks. The immediate goal isn’t necessarily to reach deeper. It’s to become stronger, more comfortable and pain free in the range the client already has.

As control and capacity improve, reps or total exposure can gradually increase.

Stage 2: Build Strength in the Range

Once the client demonstrates consistent control, load can gradually be introduced or increased.

Drop back to five reps and add resistance, with roughly 10% of bodyweight as a reasonable starting point depending on the movement and the person.

Load should always be appropriate for the exercise and individual. Time in the lengthened position stays similar while the goal is to become stronger in the range that has already been unlocked.

Stage 3: Progress the Range

Once the client has developed sufficient control and strength, the exercise can gradually progress into a greater range of motion. Take the extra load off and go deeper. Hold for the same two to three seconds per rep.

The same principles still apply. The new range should be controlled rather than rushed.

From there, the process continues: establish the range, build strength and control within it, then gradually progress deeper when the client is ready.

Coaching the Individual

These principles are simple. Applying them well requires coaching.

One client may be ready to progress load while another needs more time developing control. A client may also be at different stages across different movements. Their ankle work might be ready for more load while their hip mobility still requires more time and control at the current range.

This is why progression shouldn’t be based only on how many weeks have passed.

Watch the client.

Look at movement quality, control, range, recovery, and response to the current stimulus. Then make the next programming decision based on what you see.

The Takeaway

When a client’s range of motion isn’t progressing, don’t immediately add more exercises, more sets, or more reps.

First, look at how the existing repetitions are being performed.

Sets and reps tell you how much work was prescribed. Tempo helps tell you how that work was performed.

When range is the goal, slowing the eccentric or adding intentional time under tension in the lengthened position can completely change the stimulus without changing the exercise.

Build control in the current range. Strengthen that range. Then gradually progress deeper.

Applying This Within ATG

Developing strength through range is a core part of the ATG system and our certification standards.

Throughout the ATG for Coaches certification, coaches learn how to use variables such as tempo, load, range of motion, exercise selection, and progression to meet the needs of the individual in front of them.

These principles are also explored during our weekly coaching and mentoring calls, where coaches can bring real client situations, programming questions, and movement challenges to the team.

The goal isn’t simply to know the exercises. It’s to understand how and when to adjust them so you can help yourself and your clients continue progressing.

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