Coan Squat Routine

Coan Squat Routine

ADDED FRIDAY, August 16, 2002

This is the routine my buddy Ed Coan set me up with about a year ago, it include the Offseason routine and the Meet Cycle. I have gone through each a few times and I have to say its the best

squat routine I have ever used and I have made gains on many squat routines!!

There are three parts to this, first I will list the Offseason Routine, then the Meet Cycle. In each part I will list the Accessory work to be done.

PART I--OFFSEASON ROUTINE

There are no percentages to worry about, you pick the weight you think you can hit the EASY SINGLE (not a MAX Single, but too easy as well) with and start backwards going down from Week 10 by 20lbs to get the weight you can use for each week.

THE ONLY EQUIPMENT USED IS A BELT AND LATER IN THE CYLE KNEE WRAPS, NO SUITS OR BRIEFS UNLESS YOU HAVE AN UNBEARABLE HIP SORENESS OR OTHER INJURY.

OFFSEASON PROGRAM

WEEK WORK SETS(Sets/Reps)

1 2x8

2 2x8

3 2x5

4 2x5

5 2x5

6 2x3

7 2x3

8 2x2

9 1x2

10 1x1ASSISTANCE WORK

1.) High Bar Close Stance Pause Squats (2 sets x 5 reps for first 5 weeks, then 2x3 for last 5)

2.) Adductor Hip Work(I prefer doing this on sled or with low pulley cable machine)

3.) Hamstrings (IF NEEDED)

4.) ABS

5.) CalvesPART II-MEET CYCLE

Below is the Meet Cycle Routine. The assistance stays the same as above table. I cut out pause squats the last 5 weeks and it worked great. I will also note in the last column when to add each piece of gear. Wear loose wraps on your last 2 or 3 warmups for all weeks as well.

NOTE: The last week of the Meet Cycle calls for a single. This is NOT a max single.

MEET CYCLE PROGRAM

WEEK WORK SETS(Sets/Reps) EQUIPMENT TO BE USED

1 1x5Belt, Suit Straps Down &

Loose Knee Wraps


Loose Knee Wraps


Loose Knee Wraps


Loose Knee Wraps


Loose Knee Wraps

6 1x3Belt, Suit Straps Up & Medium

Knee Wraps

7 1x2Belt, Suit Straps Up & Tight

Knee Wraps

8 1x2Belt, Suit Straps Up & Meet

Tight Knee Wraps

91x1(Do heavy Walkout with @70lbs more than this single after Squats, hold for 5 sec)

Belt, Suit Straps Up & Meet Tight Knee Wraps

10MEET WEEK(2x5 Easy

Squats @50-60% of Max for Meet)

Belt

W e l c o m e t o t h e d a r k s i d e .

Coan/Phil l ipi Deadlift Routine

ADDED WEDNESDAY, August 7 , 2002

I used this rout ine the last 10 weeks to take my deadl i f t from 505 to 540. I had at least another 20-30lbs lef t as wel l!! I am a bel iever in this rout ine, I had tr ied many things for my dead but unt i l my good fr iend Ed Coan got me to do this nothing real ly worked. This jump started me and then some!! Since I have had so many request about i t and now i t been tested in a meet I am post ing for al l to see.

There are two parts to this , f irs t I wi l l l i s t the Weekly progression of sets /reps and assis tance to be performed, how they are done and how much. The second part is gonna be an Excel Spreadsheet wi th formulas that you need to download and plug in your numbers to get the weight to be used each week on Deadl i f ts , Speed Deads, and Shrugs.

PART I

The percentages are taken from this projected max. The f irs t 4 weeks are based on working up to a heavy set and dropping to work short rest period sets concentrat ing on speed and accelerat ion of movement . This wi l l help condi t ion your back. This wi l l prepare you to l i f t wi th your back pre-fat igued which happens at the meet .

The last 6 weeks are used to peak out wi th al l volume work taking place on the way down with short rest periods.

DEADLIFT PROGRAM (Do your regular warmups prior to doing the below)

WEEK WORK SETS SPEED SETS

1 (75%)x 2 reps(60%)8 sets x 3 reps (90 sec

rest b/w sets)

2 (80%)x 2 reps(65%)8 sets x 3 reps (90 sec

rest b/w sets)

3 (85%)x 2 reps(70%)6 sets x 3 reps (90-120

sec rest b/w sets)

4 (90%)x 2 reps(75%)5 sets x 3 reps (90-120

sec rest b/w sets)

5 (80%)3 sets x 3 reps(65%)3 sets x 3 reps (120

sec rest b/w sets)

6 (85%)x 2 reps(70%)3 sets x 3 reps (120

sec rest b/w sets)

7 (90%)x 2 reps(75%)3 sets x 3 reps (120

sec rest b/w sets)

8 (95%)x 2 reps(70%)3 sets x 3 reps (120

sec rest b/w sets)

9 (97.5%)x 1 rep(70%)2 sets x 3 reps (Rest as

needed)

10 (100%)x 1 rep(60%)2 sets x 3 reps (Rest as

needed)

11 MEET DAY N/AASSISTANCE WORK

WEEKS 1-4: Work through the fol lowing exercises in a c ircui t format . Rest ing 90 seconds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circui t and beginning of the circui t again. Do this 3 t imes for a total of 3x8 reps on each exercise .

1.) Stiff Leg Deadlifts

2.) Bent Over Rows

3.) Underhand Grip Lat Pulldowns

4.) Arched Back Good MorningsWEEKS 5-6: You wil l do the fol lowing exercises for 3 sets of 5 . (DO NOT CIRCUIT, Do one exercise f inish al l your sets and move on to next exercise . Rest 90-120 sec between sets . )

1.) Power Shrugs

2.) Stiff Leg Deadlifts

3.) Bent Over Rows

4.) Underhand Grip Lat Pulldowns

5.) Good Mornings

Now here is where i t gets tr icky. In the fol lowing table you wil l see what percentage to use on Power Shrugs ONLY. Do sets /reps as prescribed in table above for weeks 5-6.

WEEK 5: Power Shrugs (60%) of Dead max




WEEK 9: Power Shrugs (75%) of Dead maxWEEKS 7-8: Now here is where the volume wil l drop and you wil l s tart to drop the number of sets you do for each exercise on assis tance. Use the below table as a guidel ine for sets beginning

with week 7.

Week 7--2 sets of each exercise

Week 8--2 sets of each exerciseWEEKs 9-10: Now we drop most of the assis tance to s tart to rest up for meet by reducing the volume of work done. Fol low the below table for the last two weeks of Cycle . Do only the assis tance l is ted below!!

Week 9 Week 10

2 sets of Shrugs(75%) NO ASSISTANCE

2 sets of St Leg Deads PART II

Download the Excel spreadsheet and plug in your current max and desired max at the top and i t wi l l automatical ly calculate what you are to do weight wise for each week as detai led in the f irs t chart above.

CONCLUSION

I know this rout ine works, I have done i t wi th 100% sucess . I have also spread this to others and they are so far seeing s imilar resut ls . My training partner Cl int has also seen great progress from this and I ful ly expect BIG things from him in his meet in Feb 2003!! But be forewarnded, this is a tough rout ine, one of the toughest I have ever tr ied. You may think your in shape but wai t t i l l you s tart this , the Puke factor on a scale of 1 to 10 is a 12!! Be tough, have fun and you wil l reap the rewards!!

Ed Coan's Bench Press RoutinePosted to misc.fitness by Chuck Grissom

By request, here's a repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan's Bench Press Video. The writer describes Ed's periodized training scheme and gives a detailed example. If you want to try the bench cycle for yourself, just scale the prescribed weights according to your current max. The lifter in the example has a 1 rep max of 270 pounds, and wants to improve to 300.

"...The point is: most writers deal in abstract thinking, reflected knowledge, not direct knowledge. Most depend on reading, studying, researching to develop their concepts. Most have never squatted 600, much less a 1000. This is not to say that their

viewpoints or theories are worthless. On the contrary, truth is truth and no one has the market cornered when it comes to the truth. And a great powerlifter is not necessarily a great trainer. There is an old football adage: a great player does not necessarily make a great coach. On the other hand, let's not ignore the training and philosophy that has produced the great champions in favor of the clever writers who dazzle us with catchy phrases and reflected knowledge.

Training the Bench: Ed's approach to upper body strength looks like this:

Wednesday: bench press, after warmup, 2 work sets. Narrow grip, no warmup, 2 work sets (60 pounds less). Incline, no warmup, 2 work sets (50 pounds less). Points to ponder: In so far as poundage: if Coan performs 2x5 with 500 in the conventional bench press, he would then perform 2x5x440 with 440 in the narrow grip bench press and finish with 2x5x410 in the 45 degree incline bench pres. He feels that his competition style benches serve as sufficient warmup for his narrow grips which in turn allow him to incline without any warmup. All told, Coan performs a total of 6 work sets. Not very many when you think about it.

Thursday: Press-behind-the-neck, after warmup, 2 work sets. Front lateral raise, after warmup, 2 work sets 10-12 reps. Side lateral raise, 2 sets 10-12 reps. Bent over lateral raise, 2 sets 10-12 reps. Points to ponder: Coan is a big believer in heavy, specific shoulder training. So much that he trains them on a separate day from his bench...

Saturday: Light bench, no warmup, 2 sets 8-10 reps. Light dumbbell flyes, no warmup, 2 sets 8-10 reps. Tricep pushdowns, 3 sets 8-10 reps, Dips 1 set 8-10 reps, Preacher curls 2 sets 10-12 reps. Points to ponder: This is a lightweight, muscle flushing, chest workout. Ed does a couple of quick sets with a weight about 60 percent of his max (340x10) with his feet on a bench. A few sets of light flyes and he is ready for triceps....

Ed cycles on all his exercises. Cycling, by definition [well, not quite. CRG], is concentrating on different repetition ranges at different times over the course of the training cycle... Here are his cycling repetition guidelines: Week 1-2 - 10 rep sets, Week 3-4 - 8 rep sets, Week 5-8 - 5 rep sets, Week 9-10 - 3 rep sets, Week 11-12 - 2 rep sets, Week 13 - 1 rep set, Week 14 - 1 rep set.

Remember those two work sets Ed does on all his major exercises? This is the weekly rep strategy for those work sets. This is called cycling and is designed to peak strength. Each week he adds 15 pounds to the previous week's work set weight. 15 pounds represents a paltry 2.5 percent of his max bench. Small jumps, done consistently and spread over a long 14 week cycle, adds up to big increases. Small weight jumps coax strength and power gains from the body. Week after week, the body is acclimated to slightly heavier loads. Exercise technique is simultaneously refined. Everything is done to develop momentum. This is a classic and timeless strength strategy. Compared to the army of arm- chair muscle gurus, Coan's conservation and impeccable pedigree stands out like a bright moon on a pitch black night. While not as trendy-sexy as newer models, this is the most effective system of strength building ever devised. Period."

"Ed Coan designs a cycle for you: We asked Coan to apply his cycle logic to a hypothetical 270 pound bencher who wanted to break the 300 pound barrier: "We can do it, but it'll take a thirteen week commitment from the lifter." Here's the breakdown:"

Week Weight, Sets & Reps

Week 1 190x2x10

Week 2 190x2x10

Week 3 200x2x8

Week 4 210x2x8

Week 5 220x2x5

Week 6 230x2x5

Week 7 240x2x5

Week 8 250x2x3

Week 9 260x2x3

Week 10 270x2x2

Week 11 190x2x10

Week 12 300x1

nterview With Famous Powerlifter Ed Coan

by Ben Tatar

CriticalBench.com

Nobody has dominated powerlifting or any sport for that matter like Ed Coan has. Coan discovered he wasn't made for bodybuilding but when Ed first started squatting he squatted 2x per week and maxed out each time, going up 5lbs per time till he hit 500. By this time he knew he was going to be special in the world of powerlifting . Coan began powerlifting as a 181-pound lifter. He squatted and deadlifted 780-pounds and bench-pressed 485-pounds. He got bigger in his early twenties and at 198lbs Coan squatted and pulled 863-pounds while bench-pressing slightly over 500-pounds.

As a 220-pound lifter, he set over seventy world records and became the lightest man to shatter the 2400 barrier. When he shattered the 2400-pound barrier, nobody was even close- the second best 220-pound powerlifting total was 2102.Coan exceeded the all-time powerlifting total with an historic 2463-total. He became the all-time greatest powerlifter in the history of the sport. Coan not only dominated his weight class but he dominated the giants in the super heavy weight classes- Not only did he beat the 350lbs giants but he destroyed them! Even though, he weighed nearly 200lbs less then the greatest super heavy weights of all time his best numbers were in the same exact ballpark as greats like Kaz and Paul Anderson.

Imagine trying to squat 920 deep? You thought a 400lbs deadlift was tough? Add another 400lbs to that 400 then add another 100lbs and you still don't lift as much as Coan. I had the opportunity to interview the strongest man there ever was, is and perhaps ever will be. Records are made to be broken but under the conditions Coan lifts- it may never happen. When you learn more about Coan the hundreds of trophies he has and being the best isn't what is important to him. Coan is concerned about his lifting; personal records are the name of the game. Here is my interview with the man with super human strength. Ed Coan.

BT: ED, CAN YOU TELL US ABOUT YOURSELF?

Ed Coan: My name is Edward Ignatius Coan, born on 7/24/63. I have 3 sisters and 1 brother.

BT: WHAT ARE YOUR BEST LIFTS?

Ed Coan: My best squat in the USPF-1019 deadlift-901, I'm going to bench 620 really soon.

BT: CAN YOU TELL US ABOUT YOUR ROUTINE?

Ed Coan: Monday-squat and leg stuff. Tuesday-off. Wednesday-bench and triceps. Thursday-deadlifts and back stuff. Friday-off. Saturday- light bench, shoulders

BT: YOU DON'T TRAIN MUSCLES LIKE BICEPS?

Ed Coan: nope, biceps are like ornaments on a xmas tree

BT: WHAT IS THE BIGGEST MISTAKE LIFTERS MAKE WHEN TRYING TO GET A BIGGER SQUAT?

Ed Coan: overtraining and bad form

BT: WHAT IS THE KEY FOR A LIFTER TO ATTAIN A BIGGER SQUAT?

Ed Coan: train your ass off and perfect your technique.

BT: ARE THERE ANY ASSISTANCE EXERCISES YOU RECOMMEND FOR A BIGGER SQUAT?

Ed Coan: pause squats and high bar squats. All forms of the exercise.

WHAT ABOUT LEG PRESSES OR PYLOS?

Ed Coan: They have there place but if you squat hard enough you probably won't be able to do leg presses. Pylos will help.

BT: WHAT WAS YOUR FAVORITE POWERLIFTING MOMENT?

Ed Coan: Totaling 2402 in Dallas Texas at 218lbs

BT: GIVE ME 5 FACTORS A LIFTER MUST KNOW TO MAKE GAINS.

Ed Coan: knowledge, genetics, technique, some nutrition, recovery techniques, hard work and don't overtrain

BT: WHAT REP RANGE DO YOU NORMALLY FOLLOW FOR SQUATS AND DEADS?

Ed Coan: 5's 3's 2's

I cycle my training, week by week using lower weights and using more weight over a period of time to peak at a meet

BT: SO WHAT IS YOUR DIET LIKE?

Ed Coan: I do make sure I get the nutrition I am supposed to, I just cheat from time to time

BT: LETS MOVE ONTO THE MENTAL ASPECTS OF TRAINING...

Ed Coan: ok

BT: WHAT IS YOUR MINDSET BEFORE APPROACHING A NEW PERSONAL RECORD?

Ed Coan: I approach it like it's the same as one of my warm-ups. I don't change a thing.

BT: ED, WHY DON'T YOU CHOOSE TO GO CRAZY BEFORE YOU LIFT HUGE?

Ed Coan: I don't like to waist all my mental energy. I keep it inside and let it out on the weights.

BT: BEING OVER 40 WHAT KEPT YOU MOTIVATED TO TRAIN THIS LONG?

Ed Coan: I listen to my body and believe in pacing myself instead of killing myself. It is hard to hold myself back sometimes but I just need to remember that I will feel better without injuries and lift more in the long run.

BT: WHAT'S YOUR ADVICE FOR THE BEGINNER AND ADVANCED LIFTER?

Ed Coan: Find your way. Take advice from the guys that came before you, but it's only a guide, not the ten commandments

Advanced lifters have to try new things and do what they know really works. If it aint broke, don't fix it

BT: WHAT MAKES THE DIFFERENCE BETWEEN A CHAMPION AND AN AVERAGE LIFTER?

Ed Coan: Mindset. Who really, in their heart wants it

BT: WHAT IS THE CRAZIEST THING YOU EVER SEEN IN POWERLIFTING?

Ed Coan: Kirk Karwoski. Hahahahahha

BT: WHAT MADE HIM SO CRAZY?

Ed Coan: no attitudes of most powerlifters. Much more camaraderie

BT: HOW DO YOU FEEL ABOUT ALL THE GEAR OUT THERE?

Ed Coan: I don't really like all the gear, but to each his own

BT: WHAT IS YOUR OPINION ON THE STEROID DEBATE?

Ed Coan: It's your life, do what you want. I will not police bedrooms. There are no saints here on earth at this time

BT: WHAT DOES IT FEEL LIKE SQUATTING 900LBS?

Ed Coan: same as 500, but better concentration.

BT: WHAT WAS IT LIKE WHEN YOU CRASHED?

Ed Coan: I knew it was going to tear on the way down, but I couldn't stop it. There was no pain, I was just disappointed and pissed

BT: HOW DO YOU PREPARE BEFORE A MEET?

Ed Coan: Making sure I am stretched and iced and get enough nutrition and sleep. I suit up a few weeks before the meet to get a feel for the equipment.

BT: WHAT WOULD YOU LIKE TO SEE CHANGE IN POWERLIFTING?

Ed Coan: Same rules across the board (fantasy)

BT: WOULD YOU EVER CONSIDER DOING A STRONGMAN CONTEST?

Ed Coan: maybe, for the little guys... under 105 kgs. I consider doing one. They are having one this year sometime.

BT: JESSE KELLUM IS COMING AFTER YOUR TOTAL, ANY COMMENTS?

Ed Coan: he's not coming after my total. I lifted under a way different set of rules and different federation. It can't be done unless he comes to the USPF.

BT: WHY DO YOU DECIDE TO STAY USPF WHEN YOU COULD DO BIGGER WEIGHTS IN OTHER FEDS?

Ed Coan: That's the way I feel it should be done. Others feel different and that's ok

BT: LETS PLAY THE NAME GAME FOR A MINUTE

Ed Coan: ok. Humor me

JAMIE HARRIS

Ed Coan: Elvis in his later years. He knew when to get out.

JESSE KELLUM

Ed Coan: Very intense and does not quit

GEORGE HALBERT

Ed Coan: George has not yet hit his best

BT: DO YOU THINK MARK HENRY IS A BIGGER GENETIC FREAK THAN YOU?

Ed Coan: No he's just a larger freak in frame

BT: BRANDON CASS IS A THREAT TO YOUR DEADLIFT RECORD

Ed Coan: at what weight?

BT: HE WEIGHS 229 AND PULLED 805. HE IS GETTING STRONGER TOO.

Ed Coan: He has a long way to go. I wish him the best, but I don't think I know him.

BT: YOU CAN VISIT HIS WEBSITE www.cassstrength.com

Ed Coan: I pulled 901 at 220 and 887 at 242 and might pull more this year

BT: DO YOU FEEL YOU COULD SURPASS SUPERHEAVY WEIGHT WORLD RECORD HOLDER ANDY BOLTENS 933 DEADLIFT?, EVEN BEING MUCH SMALLER?

Ed Coan: Only if I could go sumo again

BT: WHY CAN'T YOU GO SUMO RIGHT NOW?

Ed Coan: I tore some things and don't want to risk it again, but who knows?

BT: HOW DO YOU FEEL ABOUT VINCE ANELLO ANOTHER GREAT DEADLIFTER?

Ed Coan: he is a very nice man. There are many lifters chasing my deadlift

BT: HOW DOES IT FEEL TO BE LABELED THE STRONGEST MAN EVER WITHOUT A DOUBT?

Ed Coan: some say that, but I am just a regular guy that lifts a lot of weight.

BT: SPEAKING OF GREAT DO YOU FEEL EVERYONE CAN BE A GREAT POWERLIFTER? CAN JUST ANYONE DEADLIFT 700LBS?

Ed Coan: No, with mental strength everyone can be strong though. There are plenty of lifters in lower weight classes that are strong as hell. No matter what you can always like the challenge and appreciate the journey.

BT: CAN YOU TELL US ABOUT THE FIRST TIME YOU LIFTED 135,225,315,405,500,600,700,800, 900 and 1000lbs

Ed Coan: it would take too long

BT: OHHHH

Ed Coan: hahaha. Just look in my book. I remember the first time I squatted 900, I did 920 at the nationals at 214lbs

BT: WHERE CAN WE GET YOUR BOOK?

Ed Coan: quads gym- 708-862-9779

BT: CAN YOU TELL US ABOUT YOUR BOOK?

Ed Coan: it has everything in there... training and some good pics and every meet I was ever in and some commentary on each one

BT: IF YOU DIDN'T HAVE YOUR GENETICS WOULD YOU STILL BE A POWERLIFTER?

Ed Coan: I made my genetics work for me. you have to develop them

BT: LIKE MENTAL TOUGHESS?

Ed Coan: I think you were born with some of it but you have to learn to develop lots of it on the way.

BT: IS THERE ANYTHING YOU WISH YOU HAD THAT YOU DON'T?

Ed Coan: I wish to be a few inches taller

BT: HOW WOULD THAT HELP?

Ed Coan: I would be heavier by about 20lbs.

BT: OK, LETS CHANGE TOPICS. CAN YOU TELL US ABOUT THE TIME YOU WALKED DOWN THE STREETS NAKED WITH O.D WILSON ONE OF THE BIGGEST BLACKS EVER IN POWERLIFTING?

Ed Coan: he was the biggest guy on the beach that day; let's just say that. It was on the beach, not street. We would have been in jail

BT: WHAT WAS THE REACTION OF ALL THE LITTLE 4'11 95LBS PEOPLE AS O.D. WAS WALKING BY, I HEARD THEY RAN AND IT WAS THE FUNNIEST THING EVER

Ed Coan: Fear. He was a great man. I miss him.

BT: WAS WILSON THE BIGGEST MAN EVER IN POWERLIFTING?

Ed Coan: Jeff Lewis weighs more but O.D. was the biggest

BT: WELL ED, WAS THIS THE LONGEST INTERVIEW YOU EVER HAD

Ed Coan: Yes by far. I didn't know I had this much patience.

HAHAHA YOU JUST BROKE ANOTHER PERSONAL RECORD

Ed Coan: haha Yep

IS THERE ANYTHING ELSE YOU WOULD LIKE TO SAY?

Ed Coan: I would like to thank my training partners Brian Schoonveld and Emmett Cunnane. Another guy, Beau started with us. He is a smaller guy with a lot of guts. I couldn't do it without them.

Coan Squat Routine

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