The Tempo Squat: What, How, and Why
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(A Blast from the Past article originally posted on 08/26/22)
What is a tempo squat?
A tempo squat is a squat wherein we assign a certain amount of time to each portion of the movement. Tempo squats are usually given with three numbers: the first represents the eccentric (or downward) phase of the lift, the second number represents the pause at the bottom (if any), and the third number represents the concentric (or upward) phase of the lift.
How do you perform a tempo squat?
We’ll use the example of the 3-0-3 tempo squat - also known as a Denver squat (since 303 is an area code for Denver). In a Denver squat, you spend three seconds going down, there is no pause at the bottom (since the middle number is zero), and then you spend three seconds going back up again.
Another example would be the 3-1-2 tempo squat - also known as a Chicago squat. In this case, you spend three seconds descending, you pause for one second at the bottom, and you then spend two seconds ascending again.
These are the most common tempos we use here at Testify, but of course, there are other options - literally an infinite number of options. With that being said, I’d advise you not to go off the deep end here, or your ego may be writing checks your body can’t cash.
Why might you do tempo squats or where might you see them in your programming?
Let’s say your coach has programmed you within a Heavy-Light-Medium structure or something similar - in this case, you might see tempo squats show up as a light or medium day squat. It’s not usually the first choice I’ll make for a light or medium day - I tend to keep it as simple as possible at first, and that means literally a lighter squat (usually in the 80-90% range), nothing fancier than that - but eventually, a lifter might see a tempo squat inserted there.
Why might we do that? A tempo squat - since it’s a slow, torturous event - will use a lighter weight than a normal squat, so it fits the bill for a light or medium squat (but note that light and medium do not mean easy).
The tempo squat can be also useful for a number of other reasons - one of which is that it can help a lifter focus on a specific aspect of his or her technique. If Bert tends to get forward at the bottom of his squat, a tempo squat allows him to think and focus very hard on maintaining his balance over the midfoot. If Ernie struggles to set his knees correctly on the descent, a tempo squat forces Ernie to take more time to do it correctly.
Tempo squats can also be used to help in cases of tendinopathy, and I have Will Morris to thank here for his recommendation of the 3-1-2 tempo squat (AKA Chicago squat). I will leave it to more educated professionals such as Will, John Petrizzo, Rori Alter, and Nick D’Agostino to give a detailed explanation of why this tends to work well - the people I just mentioned are all both physical therapists as well as Starting Strength Coaches and are excellent resources. From a purely physics perspective, I suspect that some of it has to do with the concept of impulse (i.e., change in momentum) and the inverse relationship between the force and time necessary to create a specific impulse. However, this is a topic for another day, so it suffices to say that tempo squats tend to be very useful in cases of tendinopathy.
This wraps up our discussion on tempo squats, and remember, if your coach programs them for you, there’s probably a good reason . . . or maybe your coach just likes to watch you suffer.
As always, we hope this helps you get stronger and live better.
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The Testify Globe - September 9, 2024
/THIS WEEK'S SUBMISSION
From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):
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Awsome to se older do strength training, something Swedens PRO need to focus.
Phil
We get to work with some pretty great people :-)
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Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
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Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.
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Barbell Blizzard! A Winter Wonderland of Weights
December 14, 2024
Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.
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THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)
Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)
Compare to 2024.07.08.
Option 2
Bike/row:
8 x 30 sec on/2:00 off
Score = least distance covered in any 30 second interval
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Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute
Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute
Compare to 2024.05.20.
Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP
Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs
Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs
Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs
Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs
Compare to 2024.05.20.
As always, we hope this helps you get stronger and live better!
What is the BEST Time of Day to Train? (it's not what you think)
/A question we get on occasion is “What time of day is the best for training?” This is worth discussing, and we’re going to keep it simple and to the point.
Training in the afternoon or the evening is a wonderful thing. You’re more awake, your work is probably done for the day, and you might even perform slightly better (emphasis on slightly). If you can train in the PM hours, go for it.
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After all, consistency is the most important factor in your training - you can have the greatest technique and programming in the world, but if you’re missing workouts, your technique and programming don’t do you any good. If you need to train in the morning to make it happen, then the AM hours are officially your best time to train.
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Lifters who train early in the morning aren’t morning people any more than you are; instead, they are simply people who know they might not be able to train later in the day, and they are committed to not missing their training sessions.
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As always, we hope this helps you get stronger and live better.
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