Why We Bench in a Straight Line

Written by: Kevin Cann This is a hotly debated topic in the lifting world and I feel that it always has been.  Should you bench in a straight line, or should you push the bar back towards the rack?  However, you decide to do it, you need to be sure that your accessory work is building the … Continue reading Why We Bench in a Straight Line

Strategies to Increase Volume and GPP in a Conjugate Program

Written by; Kevin Cann The fun part about a conjugate program is there is no definitive one way to do it.  A conjugate program is one that combines the methods of strength training in a way that works for the individual.  This can take some time for everyone to learn about training and to also learn about … Continue reading Strategies to Increase Volume and GPP in a Conjugate Program

The Importance of Developing Special Strengths

Written By: Kevin Cann Coaches and lifters will argue these days that you just need to train the main movements to get stronger at the main movements.  There are some serious flaws with this thinking.  For one, straight weight acts a particular way. Peak contraction occurs where the leverages are weakest.  As leverages improve, deceleration occurs.  This is known … Continue reading The Importance of Developing Special Strengths

Misunderstanding Specificity and the Long Pause Bench Press

Written by: Kevin Cann Coming back from USAPL nationals and one of the biggest complaints I hear from lifters in the back is how long the pauses are on the bench press.  Sheiko analyzed this in Russia where pause length on the bench press would vary between .75 seconds to 2.5 seconds.  That is a big difference … Continue reading Misunderstanding Specificity and the Long Pause Bench Press

Force Time Curve: Max effort with Submax Weights and Determining Volumes

Written by: Kevin Cann We have all heard that we should move the weights with intent, but what does this mean and why do we want to do this?  Powerlifting is a sport where we lift the most weight for a single repetition in the squat, bench press, and deadlift.  We need to develop the qualities necessary … Continue reading Force Time Curve: Max effort with Submax Weights and Determining Volumes