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

Individualizing Conjugate Based Off of Training Age

Written by: Kevin Cann The Russian System is a long-term athletic development plan that grow with the athlete as they mature throughout their training career.  It starts from the ages of 6-9 where each child will do activities such as gymnastics.  At this stage the sport specific work makes up less than 5% of all total work.   … Continue reading Individualizing Conjugate Based Off of Training Age

7 Years: From Sheiko to Conjugate

Written by: Kevin Cann This marks my 7-year anniversary of coaching powerlifting.  Around this time in 2015 I took a job at a local gym with a strong reputation and culture for strongman and powerlifting.  I had no idea how to really get people strong until I started working here.  I also never realized how much detail goes … Continue reading 7 Years: From Sheiko to Conjugate

I Used to Say Westside Sucks Too

Written by: Kevin Cann I used to say that Westside sucks too.  Well, maybe not that Westside sucks, but that it wasn’t for raw powerlifters.  I would use the argument that the strength curve of a raw lift was different than that in equipment.  You know, because of course the squat is easier in the bottom of an … Continue reading I Used to Say Westside Sucks Too