Fitness
Tempo Squat Three Second Eccentric
Tempo squat three second eccentric uses a counted three-second descent at submaximal loads—positional strength and tendon tolerance without max-weight dive squats.
Tempo squat three second eccentric lowers over a counted three-second descent—hips and knees controlled, no dive-bombing—to build positional strength and tendon tolerance at submaximal loads. Ascent stays explosive after the count.
Use fifty to seventy percent of top working weight when learning the tempo. Film side view until depth and knee tracking stay consistent under fatigue.
Common questions
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How heavy should three-second tempo squats be?
Often fifty to seventy percent of your heavy working weight while learning. Raise load only when every rep hits depth with steady knee tracking through the full three-second lower.
Related terms
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