3-0-3 Squats feel too cardio-y

Training Q&A [Moderated]
1

Hi,

This is my first post, so I wanted to say I’m a huge fan of barbell medicine! Just found you guys and honestly feel it’s the best and most evidence-based strength training content out there.

I’m a lifelong distance runner and surfer who’s recently gotten into strength training at age 29 (training age about 8 months). I’m starting the Bridge 1.0 program now.

It’s been going great, apart from the 3-0-3 squats. I understand that part of the point is to work on bracing and control, but I’m really struggling to hold my breath through the whole movement. It gets extremely cardio-heavy towards the end of the set, with much more heavy breathing and and a higher heart rate than I get in any other movement, even with RPEs well short of 10. I’m also slightly worried I’m going to pass out from the long duration of bracing.

Given this is strength training, the movement feeling extremely cardio-y is not a good thing, right? What do you suggest I do to address this? I’ve experimented with just doing 6 reps instead of 8, which does seem to help a bit.

Thanks!

Bill

2

If your technique is already well-dialed in and we aren’t trying to manage any pain issues, it would be reasonable to use 3-0-0 tempo with a controlled descent, but “normal” / maximal effort on the ascent, as this has been shown to improve strength outcomes compared with deliberately slow concentrics.

3

Gotcha, so if the purpose of the slow concentric is not strength, is it mainly for technique / balance?