As long as I don’t overtrain. EC: Oh yeah, you gotta’ be able to put your body in the best position to be able to do the weight. Here are his cycling repetition guidelines: Weeks 1 - 2: 10 rep setsWeeks 3 - 4: 8 rep setsWeeks 5 - 8: 5 rep setsWeeks 9 - 10: 3 rep setsWeeks 11 - 12: 2 rep setsWeek 13: 1 rep setWeek 14: 1 rep set. Cycling, by definition is concentrating on different repetition ranges at different times over the course of the training cycle. EC: Well, thank you too. Ed still trains, and he’s probably still stronger than you. Training the Bench: Ed's approach to upper body strength looks like this: Bench Press (Conventional): After warm-up - 2 work sets. They must be performed in a circuit format, resting 90 seconds between each exercise, but do not super set. Ed was the lightest man to ever break the 2400 pound total barrier. There’s a reason why these sons of bitches were so damn strong without all the equipment they have now. Again, do not circuit. SO: Okay, let’s start with the obligatory biographical stuff; height, weight, age, and stuff like that? The started doing this before we did and made all the mistakes well before we did so we wouldn’t have to. EC: In Vegas I think was the first time I felt it. [1][2][3] Coan has set over 71 world records in powerlifting.[1]. You gotta’ squeeze every damn thing together…you want to make your body like a rubber ball, you drop a rubber ball what happens? Well, there are a hell of a lot of guys out there who are a hell of a lot more determined than I am and might even train harder but, that doesn’t mean there going to get there. To say just because they have some body structure you shouldn’t listen to them because they are determined. He’s also very active on Instagram @eddycoan. Before I was just a little bit of a bloated 220lb’er. These days, many federations have 24-hour weigh-ins allowing time for very large water cuts. As a kid, Ed says he played all the usual sports that kids get into; football, baseball, and basketball. I used to do them for so long, for so many years that I just don’t do them that much anymore. SO: So do it in your mind down to the minutest detail…. EC: Yes it is, it is easy to lift light weight with bad form. [10], In 2016, the IPF declared that due to Coan's suspension participating in his training seminars is a violation of WADA regulations and thus prohibited. It is also known as the Coan/Philippi Deadlift Routine. Save my name, email, and website in this browser for the next time I comment. Ed thought, “wait a minute… I can be that big, that strong, and not have to diet and parade around on stage in those skimpy little shorts?” He knew that he had found his sport. By way of example, lat raises are noooooo gonna improve your military press. ", For all general inquiries, please contact us at. Like every other little kid I watched Pumping Iron when it came out. EC: Yea, yea. All Rights Reserved. Affectionately known throughout powerlifting as The GOAT, Ed is well known for his incredible strength, but in retirement he’s also become just as well known for the man that he is off the platform. SO: So when you are personal training are you tailoring it towards Powerlifting? *Make sure you perform your usual warmups prior to starting the prescribed sets. It changes dramatically, gravity works…very well. The sense of satisfaction in having completed the 10 week programme gave me every confidence that I could lift more weight. Your potential gain will come from the desired 1RM you enter in the spreadsheet above. [4] He became the lightest person to cross the 2,400 lb. During week 9 you will only perform power shrugs and stiff leg deadlifts as seen in the table below. Make no mistake about it, however. That’s incredible because we owe these guys everything. Strength Oldschool. EC: Well, they worked their basic stuff really, really hard. It was at this juncture I stumbled across Ed Coan’s 10 Week Deadlift Programme. You know people say well we only follow the rules of the federation so that is okay but, not if you are talking pure powerlifting. Small weight jumps coax strength and power gains from the body. I really did not like that….I didn’t like the dieting and losing strength bit. To edit the spreadsheet customized to your lifts, click HERE. Ed put up a raw 578.7 lb. SO: What do you put more emphasis on in your training, volume, heavy weight, periodization like your example BP routine that is on the net etc? I’ll do Ed Coan’s program beginning of the week along with a light pyramid deadlift training at the end of the week. He started in the basement with some old “isokinetic” machines that his dad got for him, and soon graduated to a “universal” machine in his friend’s basement. Your potential gain will come from the desired 1RM you enter in the spreadsheet above. He’s incredibly accessible for someone who is such a big name in the sport, and that only further solidifies his status as the Greatest of All Time. In 1991 competing in the 220 class, Ed deadlifted 901 lbs which was another world record that stood for a very long time. Power Shrugs are added starting at week 5. Just light enough to keep them tight. He currently serves as the radio play-by-play voice of the New York Knicks Early life. What is your take on this type of training? I thought I was training hard again and I was training to slow, I was a dinosaur….y’know, they died. FREE SHIPPING OVER $75. – Mark Philippi. Required fields are marked *. The book is available on Amazon as an e-book. Edward Ignatius Coan was born on July 24, 1963. That part is not like many other kids... or adults… anyone really. This is a classic and timeless strength strategy. SO: wow……. You’ll then do a ‘circuit’ of accessory exercises to build up lower back, hamstring, glute, lat, trap, and grip strength. A short time later, Arnold happened to be in Chicago and Ed got the chance to meet him. We are just working off their foundation and evolving. My problem before is I used to overtrain. © 2020 Lift Holdings, LLC. The racks didn’t go down low enough, they actually had to take the bar off the racks and put them on my back. EC: I was stronger at the 2400 total than I was at the 2463. EC: Yea…that is the man. It’s a lowering of standards, if I’m going to make up my own Powerlifting federation, Eddy Coan’s Powerlifting Federation, if I have some of the stupidest rules in the world that doesn’t make it right y’know? Basically it is whatever the hell works…a lot of cool little Louie things, or stuff Pacifico or Bridges or Don Reinhoudt, Kaz…I mean all these guys did. My squat in particular suffered, to the point were I just went light for a couple of weeks to avoid any risk of injuring myself. You should at least be an intermediate lifter before attempting the program. SO: Do you get much flexion at the hip, or do you lean and then set your hips and drop? Exercise technique is simultaneously refined. Ed Coan’s reasoning for this was to get the back pre-fatigued, and put you in a similar situation as when you compete at a meet. So I went into my first power meet, back then it was a class III novice. Assistance work weights are never mentioned, but around 60% is a common recommendation. It is no longer the essence of what the sport was founded on. EC: Bink does a lot of volume and it works well for him and he probably trains harder than anyone I know. It has not been confirmed if Coan had ever used this routine for himself. If you took all the elements of safety, or lack of safety out of every single sport….what Football would be Flag football, Basketball players would get thrown out for charging, you know what I mean? While I’m not an international standard powerlifter, deadlift has always been my favourite exercise and I aim to train it once per week following various different programmes like Stronglifts 5×5 and 5/3/1. And although there is no evidence that Coan ever performed this programme himself, Phillipi credited this ten week routine for increasing his deadlift from 505lbs to 540lbs. So where do you think 2500 sits? Fred went over to Russia to learn from the olympic weightlifters, and everything Fred talks about he has tried. So make sure you’re upping your calorie intake in the days before/after each workout. I haven’t seen Mark Phillipi ( pic below ) train but, Bink learned a lot of stuff from Mark. That is like saying lets start wearing straps in the deadlift because you still are pulling the weight. EC: I used to just because I never used to like to bench but, I think this year I’ll put it together. EC: uhhhh, longer in 220 than anything else. For those who don’t know, Ed Coan is the greatest powerlifter of all-time (my opinion). This is a tough routine, one of the toughest I have ever tried. All you have to do is print off and follow the chart on a weekly basis. The famous 901 deadlift was done at a time when meets had two-hour weigh-ins and no special deadlift bar. Having set 71 world records during his career, Coan is widely regarded as the greatest powerlifter of all time. (laughing). Points to ponder: So for example...If Coan performs 2 sets of 5 reps with 500 lbs in the conventional bench press, he would then perform 2 sets of 5 reps with 440 lbs in the narrow grip bench press and finish with 2 sets of 5 reps with 410 lbs in the 45 degree incline bench press.
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