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About The 8 Vector System

The 8 Vector System was created and published by Jordan Nieuwsma and Nick DiMarco from Elon University. The 8 Vector System is a mental model that allows you to organize the vast amounts of movement variations in sport. The purpose of this is to prepare athletes by physically preparing their bodies and tissues to efficiently decelerate, withstand, and transmit force …

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RPE and RIR vs. 1RM

Blog is written by current Coach with TCU Sports Performance, Andrew Behnam. It is not uncommon to see or hear about a team designating a training session for maxing out. This is the day where players and coaches alike might do things out of their normal routine in an attempt to lift the heaviest weight possible and set new working …

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Tracking Tonnage: Waste of My Time

Something I went back and forth with over the early years in my career was the concept of tracking how much in the weight room. As a younger strength coach with more time I use to create multi-week cycles for compound lifts that tracked everything from average intensity to tonnage and every other useless metric in between. Each week would …

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The Need For An Analysis

Blog contribution is written by current Coach with TCU Sports Performance, Andrew Behnam. There are many factors that make up the intricacies of a strength and speed program for a specific sport. What you see on paper is a neatly designed regimen with strategically placed exercises ready for a team of athletes to attack it with relentless intent. What you …

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Resisted Sprint Training – Creating Profiles

by Coach Andrew Behnam This week in our interns’ curriculum, speed development is the topic they are studying; particularly speed development involving sleds. We make sure to place an emphasis on speed with our guys because when all else is equal, the faster team wins. Because training for speed is such an important topic, I wanted to hop on here …

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What is Vertical Integration

Vertical integration is a training system popularized by Charlie Francis. It is nothing more a way of blending together training components throughout the training plan. The key concept is that a training component never gets removed. It only gets de-emphasized. A thread of that quality always remains in the program. The reason this becomes necessary for team sport athletes is …

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Should You Be Training to Failure?!?

It’s common in developing athletes to think that training to failure is the best way to make gains in the weight room.  A study done by Moran-Navarro in the European Journal of Applied Physiology compared the time course of recovery following resistance training programs that didn’t and did lead to failure. The study displayed interesting findings on the ability to …

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The Residual Training Effect

Residual training effects are a big topic currently in the age of the COVID-19.  Coaches and athletes alike are talking about how long we can retain the gains that we’re made previous to the shutdown.  The residual training effect is just that…how long athletes keep traces of previous training.  It was heavily documented by Vladamir Issurin in his form of …

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Not All Strength is Created Equal

Increasing strength initially has a large effect on the transfer to speed of movement. After that continually developing more often has no effect. The law of diminishing returns kicks in and we have to decide at what point more strength is not worth h the energy applied to it. – As athletes advance the time allowed for force application becomes …