A variation of the squat that emphasizes time under tension (TUT) by following a specific 3-1-1 movement rhythm.
Execution Standards:
- The Descent: Lower your hips slowly and under control for a full 3 seconds.
- The Pause: Hold the bottom position for 1 second, maintaining full core and leg tension.
- The Drive: Explode back up to the starting position in 1 second.
- The Reset: Brief pause at the top before immediately beginning the next 3-second descent.
200+ FCS Combat Application: Eliminates reliance on momentum and “bouncing” out of the hole, building the raw structural strength needed for clinch control and explosive level changes.
200+ FCS · In-Person Coaching · Melaka
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