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The effect of squat training with different eccentric contraction tempos on lower limb muscle strength

Mushuai Hao, Haonan Qi, Liang Zhao, Wei Han · PLoS ONE · 2026

Thirty sports-training students did squats twice a week for 8 weeks using one of three lowering speeds: a slow 4-second eccentric, a 2-second eccentric, or a self-selected tempo, and were tested on max squat strength, jump height, and 30 m sprint. All groups got stronger with no significant difference between them, but the 2-second eccentric group showed the biggest effect sizes for strength and the clearest gains in countermovement jump, squat jump, and sprint performance, while the 4-second group's jump effects were negative.
Takeaway: Lower the bar in about 2 seconds on your squats if you want strength gains without blunting jumping and sprinting power.
Abstract (source)

Objective: This study

Aims: to investigate the impact of 8-week squat training with different eccentric contraction tempos on maximal squat strength, jump height, and sprint performance among university students majoring in sports training.

Methods: Thirty participants were randomly assigned to either the 4/0/X/0 group, the 2/0/X/0, or the self-selected eccentric, isometric and inter-repetition tempo group (V/V/X/V), performing tempo-specific loaded squat training twice weekly for 8 weeks. Maximal squat strength, 30-meter sprint performance, countermovement jump (CMJ), and squat jump (SJ) heights were assessed before and after the intervention. A two-way repeated-measures ANOVA and effect size analysis were used to evaluate the training outcomes.

Results: 1) For maximal squat strength, no statistically significant inter-group difference was detected (P > 0.05). All three groups exhibited significant within-group improvements relative to baseline (P V/V/X/V group (ES = 0.85)> 4/0/X/0 group (ES = 0.64). 2) For CMJ height, both the 2/0/X/0 and V/V/X/V groups showed significant improvement compared to pre-intervention (P V/V/X/V group (ES = 0.30) > 4/0/X/0 group (ES = -0.90). 3) SJ height

results mirrored CMJ trends, with ES values ranking:2/0/X/0 group (ES = 1.09) > V/V/X/V group (ES = 0.34) > 4/0/X/0 group (ES = -0.83). 4) In 30-meter sprint performance, the 2/0/X/0 group demonstrated significant improvement (P < 0.05), the 4/0/X/0 group showed significant decline (P < 0.01), and the V/V/X/V group exhibited no significant change. Effect sizes indicated significant improvement in the 2/0/X/0 group (ES = -0.76), no meaningful change in the V/V/X/V group (ES = -0.10), and a significant decline in the 4/0/X/0 group (ES = 0.63). Notably, despite significant gains in maximal strength, the 4/0/X/0 group displayed concurrent decrements in stretch-shortening cycle-based explosive performances.

Conclusion: Compared with the 4/0/X/0 and V/V/X/V tempos, the 2/0/X/0 tempo showed the most favorable improvement trend in lower-limb maximal strength, and induced significantly greater enhancements in explosive power performance.

Primary studyOpen accessResistance Training & HypertrophyProgramming & PeriodizationVelocity-Based & Technology
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