I remember sitting in a seminar listening to the late great Dr. Fred Hatfield.

Part of his teaching was on compensatory acceleration training, moving the barbell as as fast as possible regardless of the load.

We used this often at the Cave and it works. It will definitely get you strong and powerful.

On the other side of the coin is isotonic exercises.

I learned this concept in a Russian Systema class years ago.

Whether you did squats, pushups, or situps the goal was to go very slow. For instance one pushup rep could last anywhere from one to two minutes.

This concept was integrated into Mace Fit using steel clubs.

We do what I call standing Russian flys where each rep is about 45-60 seconds.

Five rounds done very slowly even with 5lb clubs is very difficult.

To take it to an even a harder level, we do Russian plank flys using one 3 1/2lb steel and the same rep speed (or lack there of).

Even 3 reps on each side is incredibly hard to do.

You can see these exercises on my social media pages.

Just a few thoughts for you to consider,

Coach D