Optimizing Squat Performance

Optimizing Squat Performance: The Impact of Specialized Techniques on Velocity at Consistent Intensity Levels. Optimizing squat performance requires more than simply adjusting weight or repetitions as it involves careful control of technique and movement speed. Specialty methods provide focused strategies to direct strength adaptations even when the intensity remains constant.

By Miroslaw Babiarz

Content menu:

• Introduction
• The Importance of Velocity in Squat Training
• Velocity changes despite constant intensity: a closer look
• Standardizing conditions for comparison
  – REGULAR SQUAT
  – PAUSED SQUAT 
  – PIN SQUAT
  – 1/3 MYOTATIC SQUAT
  – SQUAT WITH ECCENTRIC HOOKS (WEIGHT RELEASERS) 
  – SQUAT WITH RESISTANCE BANDS 
  – EXTENDED ECCENTRIC SQUAT
  – SQUAT WITH EXPLOSIVE RAISE ON TOES
• Force Continuum Chart
• The results
• Terminology Dictionary
• Things to remember

Introduction

Specialty methods are advanced techniques and training protocols designed to enhance performance, improve technique, and develop various types of strength. These methods are not one-size-fits-all; instead, they are tailored to the individual athlete’s goals, experience level, and specific needs. As a result, they can significantly influence the effectiveness of the exercise by altering the velocity, even when using the same load (percentage of 1RM) across different methods. Therefore, it is crucial to align the speed of execution with the load to align with the training session’s objectives.

The movement speed should also correspond to the particular method and the type of strength being targeted. For this article’s example, we will focus on the back squat as our primary exercise. There are several distinct specialty methods, each targeting different aspects of squat training. For example, techniques such as paused squats and inertia squats emphasize time under tension and strength at specific points in the range of motion, typically used to develop acceleration. Conversely, methods like accentuated eccentric loading (AEL) and accommodating resistance (AR) aim to develop speed-strength or strength-speed, depending on the ratio of additional load to barbell weight.

The Importance of Velocity in Squat Training

The impact of various squat training methods on velocity cannot be overstated. Velocity—the speed at which the squat is performed—plays a crucial role in developing different types of strength. Training goals often shift; for example, transitioning from developing absolute strength, which typically involves slower velocities, to reactive strength, which requires higher velocities.

Therefore, it is essential for athletes and coaches to understand how to manipulate the speed of execution based on the specific objectives of each training session. For instance, during a hypertrophy-focused training block, slower velocities might be employed to maximize muscle growth. Conversely, a phase aimed at improving power may prioritize faster velocities, even if the intensity (weight lifted) remains unchanged. Ultimately, incorporating specialty methods into squat training can lead to significant performance gains—provided they are applied with a clear understanding of the desired outcomes.

Velocity changes despite constant intensity: a closer look

First and foremost, it is important to understand that changing the training method will most likely alter the velocity, even when using the same percentage of intensity. Performing a squat involves three key phases: the eccentric phase, the transition (involving myotatic stretch reflex or a pause) from eccentric to concentric, and the concentric phase. The velocity of the concentric phase depends on the preceding two phases. If the eccentric phase is extended or shortened, it can decrease or increase the concentric velocity accordingly. Similarly, if the transition phase is emphasized—such as by incorporating a longer pause or a very powerful stretch-shortening cycle—it can also impact the concentric velocity, either decreasing or increasing it.

To illustrate this concept, let’s consider two athletes. Both have a 200 kg maximum back squat, and we will examine their performance at 70% of their 1RM to demonstrate these principles.

Athlete 1 – performs an eccentric phase in 6 seconds, then does a 3 seconds pause at the bottom and explodes with the weight concentrically. 
1 rep at 63X0 tempo at 70% of 1RM

Athlete 2 – performs an eccentric phase in 2 seconds,  uses a myotatic stretch reflex to bounce out of the bottom and explode with the weight concentrically.
1 rep at 20X0 tempo at 70% of 1RM

Which athlete produced higher concentric velocity? Without checking the screen to look at velocities produced, I am putting all of my money on Athlete 2. 

It is essential to align the execution tempo with specific training goals and the velocities produced during each movement. This nuanced approach to squat training ensures that each repetition contributes effectively to the athlete’s long-term development and success. 

For example, Athlete 1 is unlikely to achieve the typical target velocity of approximately 0.75 m/s at 70% of their 1RM. To reach this velocity with a three-second pause at the bottom, we would need to reduce the load—likely to around 50% of the athlete’s 1RM. However, there is a caveat to this, which we will discuss later. First, let’s examine different squat specialty methods and how they influence velocity.

Standardizing conditions for comparison

To standardize the measurements, we will select a high bar position and a full range of motion regardless of the method used. Additionally, the same intensity percentage—70% of 1RM—will be applied, with some variations when using eccentric hooks and accommodating resistance (explained later). 

The eccentric phase, unless otherwise specified, should be performed instinctively, and the concentric phase should be executed as rapidly as possible using IMCA/CAT.

IMCA — Intended Maximal Concentric Acceleration
CAT — Compensatory Acceleration Training  

Both acronyms are used interchangeably, depending on the coach. IMCA/CAT refers to the maximum possible speed during the concentric phase of the movement. In the tempo prescription, IMCA/CAT is represented by the letter X, which is the only letter used in the four-digit tempo notation.

REGULAR SQUAT

Instructions for Regular Squat Method: 

• Use a standard back squat technique
• Use 70% of 1RM 
• Use controlled eccentric phase (2-3s) throughout the full range of motion 
• Use of myotatic stretch reflex in the last 10-15 degrees of knee flexion 
• Use maximal concentric acceleration (X) – IMCA/CAT  

PAUSED SQUAT 

Instructions for Paused Squat Method: 

• Use a standard back squat technique
• Use 70% of 1RM 
• Use controlled eccentric phase (2-3s)
• Pause 2-3 seconds in the bottom position
• Use maximal concentric acceleration (X) – IMCA/CAT

Paused squat should be used to develop Acceleration Strength on the Force Continuum* due to its specific nature of eliminating (to some extent) the myotatic stretch reflex and using mostly muscle strength to accelerate the weight concentrically.   
*Force Continuum chart presented towards the end of the article 

PIN SQUAT

Instructions for Pin Squat Method: 

• Use a standard back squat technique
• Use 70% of 1RM
• Pause 2-3 seconds on the pins  
• Use maximal concentric acceleration (X) – IMCA/CAT

Pin squat should without a doubt be used to develop Acceleration Strength on the Force Continuum due to its specific nature of completely eliminating the myotatic stretch reflex, overcoming inertia and using purely muscle strength to accelerate the weight  concentrically off the pins.  

1/3 MYOTATIC SQUAT

Instructions for 1/3 Myotatic Squat Method: 

• – Use a standard back squat technique
• – Use 70% of 1RM
• – Use maximal concentric acceleration (X) – IMCA/CAT
• – Use controlled eccentric phase (2-3s) for the first part of the eccentric phase

The athlete controls the first 1/3 of the range of motion then accelerates the last 2/3 of the range of motion to the maximum eccentric speed accentuating the moment when the stretch-shortening cycle begins. This enhances the myotatic stretch reflex because it accelerates the weight from the higher position than usual. Because of this specificity, the 1/3 Myotatic Squat is best used to develop Reactive  Strength on the Force Continuum.  

SQUAT WITH ECCENTRIC HOOKS (WEIGHT RELEASERS) 

Instructions for Eccentric Hooks Squat Method: 

• Use a standard back squat technique
• Use controlled eccentric phase (2-3s)
• Use maximal concentric acceleration (X) – IMCA/CAT

Eccentric Hooks is a method that falls under AEL (Accentuated eccentric loading). This method should be used to develop Speed Strength/Strength Speed on the Force Continuum but that depends on the ratio of the free weight vs hooks. This ratio can be manipulated across most of the force continuum spectrum. The heavier eccentric weight right before the myotatic stretch reflex happens allows for instant potentiation of the concentric phase, therefore resulting in higher velocity in that phase. The concentric velocity differs based on the ratio of eccentric to concentric weight. For this example we used two different ratios to illustrate that difference. In the first type, we lowered 70% and lifted 50% and in the second we lowered 90% and lifted 70%. 

Ratio 1: 70% of 1RM total (50% free weight + 20% hooks) = 70% eccentric and 50% concentric

Ratio 2: 90% of 1RM total (70% free weight+ 20% hooks = 90% eccentric and 70% concentric   

SQUAT WITH RESISTANCE BANDS 

Instructions for Squats with Resistance Bands Method: 

• Use a standard back squat technique
• Bands tension measured at the top of the squat position with a luggage scale. 
• Use maximal concentric acceleration (X) – IMCA/CAT
• Use naturally fast (overspeed) eccentrics

Accommodating resistance methods are most effective with ascending force curve exercises such as squats. It is because the resistance curve is lower when the knee and hip angle decrease (closer to the top of the squat). Bands accommodate that resistance curve by evening out the tension between the sticking point (hardest part of the lift) and the top position (easiest part of the lift). Additionally, bands act just as muscle tendon connections do, by forcefully stretching and contracting causing stronger myotatic stretch reflex. Due to that specificity, squats with bands are most effective to develop Speed Strength/Strength Speed on the Force Continuum. This, of course, also depends on the ratio of eccentric to concentric weight between bands and free weight, which can cause different eccentric and concentric velocities. 

Ratio 1: 70% of 1RM total (50% free weight + 20% bands) = 70% eccentric and 50% concentric 

Ratio 2: 90% of 1RM total (70% free weight+ 20% bands = 90% eccentric and 70%  concentric

EXTENDED ECCENTRIC SQUAT

Instructions for Extended Eccentric Squat Method: 

• Use a standard back squat technique
• Use 70% of 1RM 
• Use controlled eccentric phase of 6-8 seconds 
• Use maximal concentric acceleration (X) – IMCA/CAT

Extended Eccentric Squat due to longer time under tension could cause more micro tears within the muscles therefore are better suited to develop Absolute strength and Hypertrophy on the Force Continuum chart. 

SQUAT WITH EXPLOSIVE RAISE ON TOES

Instructions for Squat with Explosive Raise on Toes:

• Use a standard back squat technique
• Use 70% of 1RM 
• Use controlled eccentric phase (2-3s)
• Use maximal concentric acceleration (X) – IMCA/CAT 
• In the final part of the lift explosively extend on your toes

Squat with Explosive Raise on toes due to higher peak force in the last part of the lift (extension) doesn’t cause a natural deceleration that usually happens when the knee and hip angle decrease (closer to the top of the squat). Therefore, this method is better suited to develop Explosive strength on the Force Continuum chart. 

FORCE CONTINUUM CHART: 

THE RESULTS: 

We also need to be mindful of the time under tension (TUT) generated by each method. If only two repetitions are performed, the TUT differences between methods are minimal, aside from extended eccentric methods. However, when performing five repetitions, it becomes clear that the TUT varies significantly between squat methods, even when using the same percentage of intensity.

Most of the time, when we use a sufficiently heavy weight and do not specify the tempo of execution, the athlete will instinctively adopt a standard TUT (time under tension) pattern. This typically involves descending in a semi-controlled manner for 2–3 seconds, without pausing at the bottom to utilize the myotatic stretch reflex the athlete will then explode upward to lift the weight as quickly as possible and likely spend 2–3 seconds at the top in a shortened position before descending again. Pausing in this advantageous top position (i.e., where leverage is optimal) increases the recruitment of fast-twitch fibers. It’s a natural instinct for athletes to pause at the top of the movement.

This intra-set pause enhances the effectiveness of each subsequent rep by not only recruiting more fast-twitch fibers but also by improving eccentric control and technique. All of these factors will influence the TUT (time under tension) based on the squat method, the athlete’s experience, and the specified tempo. That is why, when working with athletes or teams, we should always specify the desired tempo for squats and other lifts. We can’t have one athlete performing five squat reps in 9 seconds while another takes 25 seconds. For more information about check out this excellent article by Travis Mash: Time Under Tension

Remember: no single parameter is more important than the others. Focusing on just one aspect in isolation is unlikely to produce a noticeable difference in results. Many studies demonstrate that variations in sets, reps, tempo, velocity, intensity, and other training variables can all lead to similar adaptations. This highlights the importance of considering and appropriately matching these parameters to work synergistically. By carefully balancing and integrating these elements, you can optimize training effectiveness and ensure consistent progress. It’s the combination and proper coordination of below parameters that truly drive meaningful adaptations and long-term improvements.

Only then can we create an optimal scenario to maximize adaptation. For example, high intensity typically results in a lower number of reps due to the inverse relationship between these parameters. A lower rep count naturally reduces overall training volume and helps minimize the risk of overtraining or doing too much. These guidelines for intensity, reps, and volume work together to promote shorter time under tension and minimize muscle fiber damage. Additionally, at high intensities, movement velocity tends to be slower. To compensate for the low reps and still achieve sufficient stimulus, a higher number of sets is usually necessary to promote adaptation. 

All of these factors work together to create an ideal environment for the maximum activation of fast-twitch motor units and IIx muscle fibers. This activation enhances the body’s ability to produce maximal force for a given movement, ultimately optimizing the balance between peak muscle tension and movement speed needed to generate power. Furthermore, we can establish similar scenarios and relationships among training parameters tailored to achieve various training adaptations, such as hypertrophy, strength, and others. By understanding and manipulating these variables appropriately, we can design targeted training programs to effectively meet specific goals.

Terminology Dictionary

Finally, let’s go through the terminology and definitions used in the table without specific order. I figured that the names were not as important as the definition. So below are the names and the definitions, without the percentages or velocities (m/s).

THINGS TO REMEMBER

1. Strength is measured in velocity 
2. Different squat methods with the same intensity generate various velocities
3. Parameters (sets, reps, tempo/tut, rest etc) affect training adaptation 
4. Intensity / Method / Velocity – all should match to achieve specific strength adaptation 

Miroslaw Babiarz

Strength and Conditioning Coach with expertise across all levels of sport, including UFC, Rugby Europe, UEFA, NCAA, and the Summer and Winter Olympics. Chair of the NSCA Rugby Special Interest Group (SIG), and a Certified Strength and Conditioning Specialist (CSCS) with RSCC*D. Currently, he is the Director of S&C for Polish Rugby. He is also an Adjunct Faculty member in the M.S. program in Performance and Sports Science at Kings College.