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 to do this at our highest levels. When we are lifting, we want to apply maximal force to the submaximal Read More

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.   As the athlete matures through the years the general physical preparedness (GPP) exercises are reduced and sport specific practice is Read More