Tempo Squats

A variation of the squat that emphasizes time under tension (TUT) by following a specific 3-1-1 movement rhythm.

Execution Standards:

1. The Descent: Lower your hips slowly and under control for a full 3 seconds.
2. The Pause: Hold the bottom position for 1 second, maintaining full core and leg tension.
3. The Drive: Explode back up to the starting position in 1 second.
4. 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.