3-0-3 Tempo Squats

Training Q&A [Moderated]
1

Hi, I have just started the Strength 1 template and had a go at 3-0-3 tempo squats. I was wondering if I performed the exercise correctly since I use a relatively high weight compared to my competition squat. My competition squat is 92.5kg for 5 reps @ 9 while I tempo squat 76.5kg for 8 reps @ 9. A reason why I think this might be the case is because on the last few reps of the set, the tempo on the concentric phase is something that I don’t need to control due to the muscle fatigue I experience, which shouldn’t be the case. If you could bring some clarity on this situation that would be great.

Thanks

2

Do you have a video of both squats I could take a peek at?

3

Sure
Comp Squat

Tempo Squat

4

Your concentric on the tempo squats is far too quick, which is inflating your #.

I would also narrow your stance a bit and bounce harder on your ‘comp squat’.

5

I see, so would I be counting the tempos in seconds instead of counts (which is what I was trying to do)?

6

It doesn’t really matter, but your concentric is much faster than your eccentric so whatever count you’re using- it’s not being applied evenly.

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