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

Low vs High Bar Placement and Squat Efficiency

Written by; Kevin Cann I want to discuss bar placement on the squat in this quick article because it is not as simple as it may seem in an Instagram post.  The idea of putting the bar lower on our backs is to give the hips greater leverage and it also decreases the thoracic extensors moment … Continue reading Low vs High Bar Placement and Squat Efficiency