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Presents

TheStrengthIncCoreManualforStrengthTraining
Version2.0UpdatedNovember2013
Copyright2013
Warning:Atnopointdoyoueverhavepermissiontoreproducethisviaprint,onlineor
otherwiseitisforpersonaluseonly.Donotsharethismaterialunlessyouhavewritten
permissionfromEdCoanhimself.
Disclaimer:Beforebeginninganyworkoutprogramyoushouldalwaysconsulta
physician.TheworkoutsfoundinthismanualaswellasonStrengthinc.comare
foryourbenefitintermsofinformation.Applicationofthetheseexercisesand
anyotherrelatedstrategiesandtipswithinthemanualoronthewebsite
Strengthinc.comincludingbutnotlimitedtosupplementsuggestions,healthand
nutritiontips,andphysicaltrainingarenotguaranteed,noraretheybeing
suggestedtothosewhoareinunfitphysicalconditiontobeperforming.Inother
wordsyouaredoingtheseexercisesATYOUROWNRISK.
Introduction
Thebeginnerrecommendedexercisesinthefollowingoutlineistohelpthose
whoareeitherjustgettingstarted,justgettingbackintostrengthtraining,orif
youhavebeendoingitforalongtimeandarehittingaplateau.Itsaneasy
introductionbeforewegetintothebiggergoalsettingandroutinestogetyour
bodywhereyouwantit.Thekeyisbuildingasolidfoundation.

WhyPeriodization?
Itappearstomethattherewillbeaconstantargumentabouttheories,and
approachastohowoneshouldstructuretheirworkoutregimeorroutineifyou
will.Aperiodizationprogramisthebestwhenitcomestooptimizingthestrength
gainsandovertrainingthatmanyotherworkoutstendtohave.Therealsoisthe
factthatyouhavetotalcontroloverhowyouimplementyourworkoutinterms
oftheweightyouuseandhowitappliestoyouroverallstrengthgoals.
Periodizationitselfisthegradualcyclingofaspecificandintensevolumeof
trainingtoachievepeaklevelsofstrength.Hencewhyyesthisisapowerlifting
workoutbuttheoverallideaoftheprogramandStrengthIncistobuildjustthat
Strength!Thetypicalpowerliftingcyclewillshiftgraduallyfromhighvolumeand
lowintensitytolowvolumeandhighintensityoverseveralweeks.Thelengthof
thecyclerevolvesarounddatesofcompetitionoryourownpersonalgoals.The
examplelaidoutinthisspecificprogramisforan8weekperiodoftime.The
typicalpowerliftingcyclewillconsistofthreephases:
Hypertrophy:Inthisfirstphase,youwillnoticethatitnormallyconsistsof810
repsperset.Thisphasemaylastfromonetosixweekswithintensitiesfrom5%
to79%ofyourORM(onerepmax).WhenitcomestostrengthtrainingIfeelthe
hypertrophyphaseisresponsiblefordevelopingagoodmuscularandmetabolic
baseforthefuture.Allrestbetweensetsinthisphaseshouldbekeptbetween45
secondsand1.5minutes.Shorterrestsinthisphasewillmaximizethenatural
primaryanabolichormonesinvolvedinmuscletissuegrowthsuchas
testosterone,growthhormoneandinsulinlikegrowthfactors,whileminimizing
cortisolproduction!
Strength:Hereyouwillnoticeinthestrengthphasethatitwillnormallyconsistof
fivetoeightrepetitionsperset.Thisphasemaylastfromtwotoeightweeks.In
thestrengthphasetheweightintensityisgraduallyincreasedtoloadsof80%to
90%of1RM.obviouslythisisthephasewheretheathleteincreasesmuscular
strength.Therestbetweenstetsinthestrengthphaseshouldbeincreasedto
aboutfiveminutes.Thislengthoftimewillassurethatthemuscleshave
completelyrecoveredfromthehigherintensityworkout.
Power:Thisphasewillconsistofsetswithrepetitionsofonetofourandintensity
levelsgraduallyincreasingfrom90%to107%of1RM.Thepowerphaseiswhere
theathletepeaksthestrengthlevelsforcompetition.Restbetweensetsinthe
powerphaseshouldbeincreasedtoaboutfivetotenminutes.Thesemaximalto
nearmaximalrepetitionsrequiremuchmoretimeforthemuscletorecover100%
andbereadyforthenextset.
TheimportanceoffindingyourOneRepMax:
Ifyouaregoingintothisworkoutandhavenotsetyourgoalastowhereyou
wanttobeattheendofthese8weekodysseythenyouneedtolearnhowto
estimatewhatyourORMisnowinordertotrytoexceeditinthenextweeks.So
ifyoudonotknowalreadywhatyourORMisthenyoucanusethissimple
formulatoseewhatitcouldbebasedonsomeofyourrepswithinyourlifts.Use
whatyouknowyoucanlifeintermsofyourbestinthefollowingofasetoffive,
four,three,two,repetitionis.Ofcoursethemostaccurateisthesingleor1RM,
butwecangetaprettyaccurate1RMbyusingyourbesttwo,three,four,orfive
RM.Hereistheformula:
Takeyourbestandmultiplyitbythenumbersgiven.
2reps?x1.06(Examples255lbswouldbe270lbs1repmax)
3reps?x1.12
4reps?x1.15
5reps?x1.18
Thiswillgiveanestimateofyourbest1RMwithoutactuallyhavingtodoit.Now
wehaveanumbertoworkwith.Aftercompletingthe8Weeksyounowhavea1
RMthatcanbeusedforthenextcycle!Youcanadd7%to11%every812weeks.
Withconsistency,thisamountofweightwilladduptoreallybigweight,intime.
Sobepatientandconsistent.DONOTBEAFRAIDTOADDMOREWEIGHTTO
THESEPERCENTAGESIFNEEDED.Icangiveyouaplantogetstrong,butyouare
theonewhohastoloadupthebar.Don'tcheatyourself.

EdCoansStrengthInc8WeekCycleExample
Percentage Sets Reps
Percentageof1RM
70% 3 10
76% 3 8
82% 3 5
88% 3 4
91% 3 3
97% 2 2
100% 2 2
104% 1 1
New1RM 1 1
Note:Percentagesaretobeapproximatenotexactplaywiththem!

MindSet:
Begineachworkoutwiththemindsetofgettingstronger(Iknowsoundsobvious)
buttherealityisitallbeginsinthemind.Wemuststrengthenourmindsaswell
asourmuscles.Ioftenvisualizemyselfperformingtheliftwithperfectform.See
itinyourmindfirstthengoandmakeitareality.Youhavetodevelopalevelof
confidencewithyourmindaswellasyourbodyespeciallytoliftheavyweights.
Thiswilltaketimetomaster,butonceachieveditwillhaveatremendousimpact
notonlyinthegymbutalsoinyourpersonallife.
Warmup:
Onethingyouhavetorememberwhenapproachinganykindofstrengthtraining
istowarmupproperly.Beforestartinganyphysicalactivityweneedtoproperly
warmthebodyup,getthebloodflowingsotospeak.Doingsomeformofcardio
ishighlyrecommendedtohelpachievethis.Dowhattypeofcardiowillsuityou
bestwhetheritbebriskwalking,lightjogging,orusingsomecardioequipment
(likeatreadmillasanexample).Thekeyistoperformthisactivityforabout510
minutesatamoderatepace.Againthegoalistogetasweatstarted.After
completingcardioyoushouldstretchouttheupperandlowerbody,holdingeach
stretchfor1020secondsperformingeachstretchtwice.Stretchingisakey
componentinreducinginjuryaswellaspromotingmusclegrowth.Through
stretchingourmuscles,tendons,andligamentsbecomemoreelastic/flexible
whichwillagaincutdownoninjury.Inordertogetaneffectivestretchwemust
warmupthemusclesthroughsomeformofcardio(asmentioned).Thetotal
warmuptimemaytakeabout1020minutestocomplete.Thiswillmakeyour
bodyfeelbetter.Thebetterwefeelthemoreeffectiveandproductiveour
workoutswillbe!
EdCoans8WeekTrainingProgramLayingtheFoundation:
*Note:Everythingdependsonyourstartingliftingweight*
Startlightandslowlyasthisisgoingtobethekeytodevelopingproperform.If
youcannotperformamovementwiththeproperformtheexercisewillnotdo
whatitisdesignedtodo.
Powerliftingtechniqueisloadedwithsubtletyandittakesyears,maybedecades,
toperfect.Theprocessisfluid,neverstatic.Myowntechniqueisfarfromperfect.I
continuallyrefineredefineandrenovatebothmytechniqueandapproachto
powerliftingEdCoan
THESQUAT:PreparationandIncite
LetmesaythatthesquatswhendonewithgoodformWILLNOTDAMAGETHE
KNEE.Itwillonlystrengthentheknee.Notonlyisthesquatprescribedeveryday
torehabilitatekneeinjuriesbutalsotopreventkneeinjurywhentrainingfor
sports.

BarPlacement
Youcandoeitherlowbarorhighbarsquats,itseemsthatwithsomepeople
moreweightcanbehandledandbettercontrolledandcanbemaintainedwith
thelowbarplacement.Lowbarlifterswillhavemoreglutealanderector
developmentandhighbarlifterswillhavemorequadricepsdevelopment.Itjust
dependsonwhatfeelsbestforyou.
BarPlacementOnTheRack
Thisapersonalchoice,butremember,themoreworkyouhavetodogettingthe
barinandoutoftherack,thelessyouwillbeabletodowhenyousquatthe
weight.Useaslittlemovementasnecessarygettingoutoftherackwiththe
weight.Everytimeyouhavetotakeastepbackwardyouareusingupvaluable
energy.Nottomentionhavingtoreturntheweightonceyouaredone.Thesquat
rackalwayslookslikeitisfurtherawayonceyouhavefinishedaheavyset.
HandPlacement
Handplacementcanaffectone'sperformance.Withanarrowergrip,moreupper
bodysynergyisbroughtintoplay.Thisincludesthetraps,rhomboids,
supraspinatus,infraspinatus,teresminorandmajor,andthelats.Widerhand
placementsareusuallyusedbythosewithlessflexibilityorgrippingproblems.
Barcontrolislessenedasthehandsareplacedwiderapart.
HeadPosition
Theheadpositionistheonepointmostexpertsagreeon!Whenlookingdown,
onetendstoleanforward.Itworksbesttofindanimaginaryspotabouteyelevel
whenstandingerectandkeeptheeyesfixedonthisspotduringdescentand
ascent.
StanceandFootPlacement
Thestanceisanareanooneagreeson.Therearegoodsquatterswithanarrow
stanceaswellasgoodsquatterswithawidestance.Thebestsuggestionisto
startaboutshoulder'swidthandfindacomfortablestancewhereyoucan
performasquatwithgoodformusingnoweight.Experiment!Toeshowever
shouldbepointedoutwardatabouta45degreeangle.Thishelpstodistribute
theweightalittlemoreevenlyandalsogivesyouabetterbase.Theweightwhen
squattingshouldbeabout75%ontheheelofthefoot.
FootApparel
Joggingandrunningshoesarenotthebestforweightlifter's.Squattinginjogging
orrunningshoeswillallowlateralshiftingoftheweightandpossibleinjurytothe
ankle.
SquattingSpeed
Speedofdescentandascentisusuallyabyproductofthelifter'sbodybuildand
athleticskills.Alwaysmakesuretheweightiscontrolledondescentaswellas
ascent.
Depth
Itiswouldsuggestedthatyougonofurtherthanjustbelowparallel.Thatmeans
wherethetopofthethigh(whereitjoinsthehip)goesbelowthetopoftheknee.
Itissuspectedthatgoingbeyondthispointplacesunnecessarystressonthe
patellarligamentandthecartilageoftheknee.Ifyoudotrainlowerthanparallel
(whichisnotsuggested),useextremecontrol,DONOTbounceoffthebottom.
TheBelt
Thebeltisutilizedtomaintainlumbarintegritythroughoutdescentandascent.
Getabeltthatisaswideinthefrontasintheback.Refrainfromwearingabelt
duringlightersets.Trytoonlywearabeltformaximalandnearmaximalsetsor
theheavyworksets.Thebeltlesssetsallowthedeepabdominalmusclesto
receiveatrainingstimuluswithoutplacingexcessivecompressiveforcesonthe
spinedisks.Theliftingbeltshouldbewornaslowonthehipsaspossible.Itisnot
necessarytohaveitsupertight,butjustsnug.Thiswillenabletheabdominal
musclestomaintainadequatepressuretokeepthespineinproperposition.

KneeWraps
Kneewrapsarenotonlyanecessityforsafetytheyareanaidinsquattingwith
heavierweights.Kneewrapsaccomplishthisbyaddingatremendousamountof
supportandspringtothebottomofthesquatenablingyoutotrainwithheavier
weights.Kneewrapsactuallyhelpyougetoutofthehole.Trainingwithheavier
weightsstimulatesmoremusclegrowth,whichwilleventuallyleadtonew
personalbests.Therearemanydifferentbrandsofkneewrapsfromwhichto
choose,soexperimentwithdifferentbrandsuntilyoufindtheonethatbestsuits
yourneeds.
HowToProperlyUseKneeWraps:Togetoptimalresultsfromyourkneewraps,
theymustbeputoncorrectly.Startwrappingjustbelowthekneeandspiral
upwardabouttwowrapwidthsabovetheknee.Ifyouwrapwithabentkneeyou
willnothavethenecessarytightness,somakesureyouaregettingthewrapson
tightly.(Alsoseethekneewrapvideowehaveinthememberssection)
WhenToUseKneeWraps:Youshouldavoidusingthekneewrapsuntilyouare
doingheavysetsoffiverepetitions.Startoutwithanoldpairandgraduallyadd
newerkneewrapsastheweightgoesupandtherepetitionsdecrease.Obviously,
youwouldwraptighterforaheavysinglethanyouwouldforasetoffivereps.It
isadvisabletobuyacoupleofnewpairofkneewrapseachyear.
LiftingSuits
Liftingsuitsareanothernecessityforbigsquats.Theyarenotonlyasafetyaidbut
theyactuallyenabletrainingwithheavierweightsbyaddingextrasupporttothe
glutesandhips.Therearemanydifferentbrandsofliftingsuitsonthemarket.Try
severaldifferentbrandsuntilyouhavefoundasuitthatyoulike.Ipersonallyhave
foundthatthebrandswiththelockinglegsworkbest.Thisfeaturewillprevent
thebottomofthesuitfromslidinguponthelegwhenyousquatting,thuslosing
somesupport.

WhenToUseALiftingSuit:Ibelieveyoushouldusealiftingsuitinaboutthe
samemannerasyouwouldthekneewraps.Justlikethekneewraps,thesquat
suitshouldgettighterastheweightsgoupandtherepetitionsgodown.The
heaviertheweightthemoresupportthatwillbeneeded.
Warning:Alwayscheckyousquatsuitfortearsorrunners.Thiscouldpossibly
causeyoutocompletelylosecontrolofthebarandevenfallwiththeweight.
Chalk
Manyliftersuseamagnesiumcarbonatechalkwhenattemptingheavysquats.It
isrecommendedthattheshouldersandhandsbelightlychalkedtopreventany
slippingofthebar.
Iusefiveexercises,andtheirrespectivevariations,totrainmylegs:squats,leg
extensions,singlelegpresses,legcurls,andcalfraises.Ofcoursethemainleg
exerciseisthesquat,whichisthegreatestsingleweighttrainingexercise.Done
correctly,squatsdevelopthequads,hips,andlowerback,eventhetraps,
hamstringsandshouldersarestimulatedtoadegree.TheotherlegexercisesIuse
willattacktheindividualmusclesofthelegfromavarietyofangles.Thesquatis
alwaysperformedfirstandtheotherexercisesaredoneforafewsetseach
followingthesquat.IwillallowsasmuchtimeasIneedtorecoverbetweenmy
heavysetsandlessrecoverytimeonthelighterwarmupsets.Oncemybreathing
hasreturnedtonormal,Iwillhitthenextset.Practicegoodtechniqueatall
times.Wanttodiscovertechnicalflawsinyourlifting?Haveafriendrecordyou
andsenditintomeandIwillbreakyoudown!Itiswiththistypeofvisualaid
thatIcanbestassistyouandyourtraininggoalsaswellasyouyourselfbeingable
toevaluateyouowntechniqueandpotentialdrawbacksinformetc.Withthe
visualaideshowingthedepthofthesquatitisreallyaninvaluableresource.You
squat,viewitsenditinandtogetherwecanseehowwecanimproveyou
techniqueinallofyourlifts.
Thefullsquatisthegreatestsingleprogressiveresistanceexercise.
Physiologically,thefullsquatstimulatesmoremusclethananyotherexercise.
BeingcalledsomewhatofasquatmasterithasbeensaidHighsquatsare
worthlesssquats,youneedafullcompleterangeofmotion.Mybiggestsquattip
foryouispausesquats.Ilovethem!OnethingIdidinmyoffseasontrainingwas
utilizethepausesquat.Inmyopinionifyouareseriousaboutsquatting
whetheryouareapowerlifterornotIhighlysuggestyouincorporatetheminto
yourworkoutplan.Hereisatipifyouareplanningonincorporatingthem.Squat
downintotheverydeepestpocketofthehole,sittenseandboltuprightforafull
secondortwo.Explodetheweightupwardoutoftheholeuntillockout.Icannot
stressenoughabouthowIfeelthatpausesquatshavebeenvitalinmy
developingofasolidposturewhenintheholeandreallyitteachescompensatory
acceleration.
Ifyouareabeginneroractuallyifyouarereallyjustnotkillingitwhenyouare
hittingyoursquatsletthissinkin.Youabsolutelymustgetyoursquatslegal,they
mustbebelowparallel.Unlockthosehipsandgetdowninthere.FORGETABOUT
POUNDAGE!Youcanbuildthatupovertime.DEPTHistheallimportantelement
whenitcomestosquattingwhetherbigweight,smallweight,itallhingesonyour
depth.Experimentwithdifferentfootstances.Testgettingdownbelowparallel
usingdifferentwidthstances,asmostpowerliftersuseahiplockandfindthat
specificfootwidththatallowsthemtoachievelegaldepthbutnomore.My
adviceisexperimentwithstance,width,andhiplock.
OnethingIwouldliketopointouthereisthatanalloutsquatroutinecanhavea
devastatingaftereffectonthehumanbody.Squatsbuildincredibleamountof
strength(readthatagainandletitsinkin),powerandmuscle.Didyoucatchall
thatsquatscandoforyou?Strength,power,buildmusclethatiswhatsquatsare
allabout!Thedownsidetoallthisofcourseisgoingtobetheaftershock.Ihave
torestmybodyafteraheavysquatsession.Ineedtotakeinfoodrightafterthe
workoutandliketoliedownfor3060minutesaftertrainingandeating.This
mightnotbeidealforyoubutitswhatworkedforme.Thebodyshockcausedby
performingsquats,legpresses,legextensions,legcurlsandfinallycalfraises,
requiresafullsevendaysifyouarereallytraininghard.Toliftonunrecovered,
stillhealingmusclesiscounterproductiveintheextreme!

BreakingdownanEdCoanSquat:
Itakeashoulderwidthstanceinthesquat.Ipositionthebaronmybacksothatit
restsbelowthelowerridgeofthetrapezius,restingonthedeltoids.Thisisknown
aslowbarposition;highbariswhenthebarrestsontopofthetraps.WhenI
pressupoutoftheracksatthestartofthesquat,myfeetareabouteightinches
apart.
IwiggleunderthebaruntilIamsatisfiedthatIhavetherightpositioning.Stay
centered;accidentallypositioningtheweighttwoinchestotherightorleftwill
ruinasquareset.Oncepositioned,Ipushwiththelegs,standupwiththeweight,
takeabreathandthenstepbackoutoftheracks.Leftfootback,rightfootback,
leftadjustmentstep,rightadjustmentstep,set.AssoonasIsettlemyfeet,Itense
andflexeverymuscleonmybody.Istandboltuprightandchugthreebreaths,
hardanddeep.IspreadandliftmyshouldersasIsuckinoxygen.
Isucknmythirdbreath,unlockmykneesandthrustmybuttback.AsIbeginto
lowermyself,Ikeepmyheadup.Lockyoureyesonapointattheeyeleveland
keepavisuallockonthisspotthroughthelift.Thisisalearnedskill.Iloweruntil
mythighsarebelowparallel.Depthagainiseverything.Dontsquatshallow.This
isthefirstcommandmentofsquattingifyouwill.Staytightanddonotallowany
muscletorelax.Manyliftersinadvertentlyrelaxastheytransitionfromsinkingto
rising.Thisiscalledlooseintheholeandwhenthewaistandlowerbackmuscles
losetheirmuscletensiontheathletebends,forward.Depthisdeterminedbyfoot
widthandhipflexibility.
AtthepointwhereItransitionfromsinkingtoraising,Imentallytellmyselfto
explode!ItimethisinternalverbalcommandfortheexactinstantwhenIswitch
fromloweringtorising.Useatight,controlledloweringandthenanexplosive
assent,Ikeepmyheaderectandkeepmychestup.Myeyesarefocusedonthe
visualsightspot.Iconsciouslycommandmylegstopush.Manyliftersgetso
distractedwiththeperipheralitemsthattheyforgettopushwiththeirlegsatthis
criticalpoint.ItrytokeepbackonmyheelsasIpushupward.Thisisparticularly
importantformeasItendtousealotofbackandIcangetrolledforwardbya
weightifnotcareful.
Iincreasethevelocityofmypushing.Thetendencyistoletofftheaccelerator
afterthehardpart(explodingoutofthehole)isover.Pushasfastasyoucan
throughoutthelift.Forceseveraldeepbreathsbeforebeginningthenextrep.
keepyoureyesgluedontheexactvisualfocusspot.Wanderingeyesbreak
concentration.Lookatthepicturesinthismanualinthelegsectionorgoandlook
atthevideobreakdownofmypastdvdreleaseintheEdCoanLibraryorme
coachingReggieinthegym.EitherwayyouwillbeabletoseeexactlywhatIam
talkingabout.
Note:mytypicalsquatwarmuplookedlikethis:135x10,255x8,455x5,550x3,
655x3,745x1,805x1thenIwouldgointomyworksets(topset)maybe850x5.This
warmupstrategyensuresmusclesarewarmedthoroughly,techniqueis
mechanicallygroovedinandnervesynapsesarefiringcorrectly.Allwarmups
shouldbedonewithaneyetowardstechnicalperfection.Thelightsetsthat
precedeyourtopsetarewheretechniqueisimproved.Techniquesneed
refinementonassistancework.Everyexercise,everyset,everyrepshouldbe
performedwithconcentration,intensityandperfecttechnicalexecution.Crisp
techniquewillradicallyreduceyourchanceofinjury.Mostweighttraininginjuries
occurwhenthelifterbreaksformandtheweightgetsoutsidetheprescribed
motorpathway.Sloppytechniquewillgetyouhurt!

CompetitiveSquatting:
HereismyVegas199816weekchart:
EdCoansVegas1998SquatChart
WeeksUntilMeet Weights&Reps EquipmentWorn
16 720x3 Belt
15 740x3 Belt
14 760x3 Belt
13 780x2 Belt
12 800x2 Belt
11 770x5 Wraps,Belt
10 788x5 Wraps,Belt
9 810x5 Wraps,Belt
8 832x5 Wraps,Belt
7 854x3 Wraps,Belt
6 HurtCalfonWarmupsNolift
5 804x1calvesfeltgood Belt
4 920x2 Wraps,Belt,SuitStrapsDown
3 942x2 Wraps,Belt,SuitStrapsDown
2 964x1&1003WalkOut5SecHold Wraps,BeltSuit
1 625x5 NoGear
Meet 1003
Note:IjumpApprox.20lbsperweekforthefirst5weeksyoumightwanttostartat10lbs

Day1:LegsandAbs
Squat(Warmups&12worksets)
Week1:Startwitha10,5,2pyramidfollowedby3Setsof10withthe
sameweightonallthreesetsthesewillbeyourworksets
Week2:SamePyramidbutgoup20lbsonthetopsetfor8repsagain
threesets
Week3:Newpyramid10521thengoup20morelbsthanthe
previousweek3setsof5reps
Week4:Samepyramidbutgoup15lbsfor3setsof4reps.
Week5:Samepyramidyetgoupanother15lbsfor3setsof3reps
Week6:SamepyramidGoup15lbsfor3setsof2reps
Week7:Samepyramidupto2setsof2reps
Week8:MaxoutTime!Pyramiduptoanewrecordforyourself
(yourenewonerepmax!)
*Note:Remembertotakeaweightyouknowyoucanget.Nomisses,
thisistofindouthowwellyoudidonthisbeginningcycle.Againtheseexercises
aredesignedforyoutoincreasestrengthwithinyoursquattingroutinebuildinga
solidfoundation.

ApproachtoLegTrainingfromEdCoan:
BigtoSmall,LargeandBroadfollowedbyisolativeandprecise.Translation:Start
withamainexerciseandfinishwiththoughtfullyselectedisolationexercises.Do
notbeafraidtorotaterepvariants,stylesofanexercise,andeventheexercises
themselves,alterpaceandthekeyistoalwaysanticipatetheonsetofstaleness
(youknowmuscleconfusion).Obviouslytheseprincipleshavebeenbroughtforth
aboveandthemainexerciseinthatmixisSquat!
AdditionalLegExercises:
Whenitcomestoassistanceworkortheadditionalexercisesheremygeneralrule
ofthumbistoperformtwosets:onewarmupsetandonealloutset.Thefirstset
Iwillpickaweightlightenoughtogroovethetechniqueandwarmthemuscle.I
getintouchwiththeexerciseonthefirstset.Mysecondsetisallout.Itrytoadd
repsorpoundageeveryworkout.
SingleLegPress
Sowhysinglelegpressesvs.doublelegpressesyouask?Ifeelthatsingleleg
pressesaresuperiortodoublelegpresses!Itturnsthemovementintoa
concentrationexercise.Manytraineesmakethemistakeofthinkingthatleg
pressesareacloseequivalentofsquatting;nothardly.Usecontrolandfullrange
ofmotionwhendoingthisexercise.
Startwithlightpoundageanddoareportwowithbothlegsonyourinitialsetif
youneedtosoyoucanfindtheproperfootingandplacement.Onceyougetyour
positioning,takeittooneleg(tenrepsconstituteagoodwarmup),allowingthe
weighttocomedowntoapointwherethetopofthethighcontactsyourchest.
Lowerundercontrolandpushexplosively.Lockeachrepfullyandcompletely.
AgainIwillreassertthefullrangeofmotion,sonohalfstrokeorshallowreps
here.RefrainfromthelogicofifIcando10plateswith2legsIshouldbeableto
do5plateswithonethiscangetyouhurtquickly!Startoutlightuseafullstroke
andpushexplosively!
Beawarethatyoumayhavemuscleimbalance(Idid),frominsomecasesa10%
andeven30%differencebetweenlegscanexist.Hereisanexampleifyoucando
10repswithyourstronglegatatopweightandonly69repswithyourweakleg
thenmyfriendyouhaveamuscleimbalance.Sohowdoyoucorrectthis?Isolate
theweakerlimb!Alwaysworkitfirstandexercisepatience.InoticedthatwhenI
starteddoingthisexerciseIhada55%45%muscleimbalanceandthatafter3
monthsthisnarrowedconsiderably.Doalightwarmupandthengoallouton
yoursecondset.
LegExtensionandLegCurls
Fortheextensionsmakesureyourbodyisupright.Donotbounceorjerkthe
weightitcouldshearyourmuscle.Pushtheweightasfastaspossible.Contract
thethighmusclehardatthelockoutandholditforabeatbeforelowering.Lower
theweightundercontrolasthisensureslegstability.Letitdownslow(not
ridiculouslyslowbutcontrolled)andpauseagainatthebottom.Donotlosethe
tensionatanypointduringtheexercise.
Lyingdownforthelegcurlswillworkyourhamstrings.Idothisexerciseonelegat
atimetoisolateandcorrectanymuscularimbalancesImayhavewithinmy
hamstrings.Youmustbeabletopulltheweightwithoutheaving,jerking,or
contorting.Useasmoothapplicationofpowerandtrytotouchthepadtoyour
buttattheconclusionofeachrep.Trynottolosethetensionatthebottomeven
thoughyoumaywanttopauseforasecondpriortoheadingintothenextrep.Do
notletyourhipsrisewhileyoudothisasitwillonlymaketheexerciseeasierand
wewantproperformandhencebeharder!
Againdo2sets(awarmupandanalloutset)useagoodrhythmandafullrange
ofmotion.Ifeelthatworkingmyhamstringsproperlyhasprotectedmefrom
severeinjuriesthroughoutmycareersopleasedonotneglectthisexercise.
CalfRaises
Ihavealwaysworkedmycalveshard.Ithelpswithstabilizingmysquatting.You
candocalfraisesmanywaysIprefertodothemseated.Hereiswhy,the
replicatethebottompositionofasquat.Thispositionemulatesthelowposition
inboththesquatandthedeadlift.Thismeansaddedsafetyformewhendoing
otherexercises!
Pauseatthebottomandgetabigstretchthengowayuponthetoesatthetop.
Holditatthetopforafullsecondbeforeloweringundercontrol.Calvesrespond
toahigherreprangeperformalightsetandthenaheavyset.

SingleLegPress:23sets15reps(Onewarmupsetand2allout)
LegExtension:23sets15reps(Onewarmupsetand2allout)
LegCurl:3Sets15reps(Onewarmupand2worksets)
SeatedCalfRaises:3Sets1012reps(ormore)
Abs:Yourchoice3sets20reps

THEBENCHPRESS:PreparationandIncite
Thebenchpresswithoutadoubt,alongwithcurls,isthemostpopularcostfree
weightexerciseinexistence.Themajorityofpeoplearefarmoreamazedbythe
amountonecanbenchasopposedtotheamountofonecandeadliftorsquat.
Nearlyeverybodydesiresabigbench!Nowconsiderthenumberoftimes
somebodyhasaskedtheamountofyousquatordeadlift?Enoughstated!
Thereareusually3motionmethodsincludedwiththispowermovement.The
widegripbench,whichisgenerallybettersuitedforthelongerlimbedphysique;
thenarrowgrip,whichisgenerallymuchbetterforthemuchshorterlimbed
individuals;andfinally,thereversegrip,whichinthepreviousfewyearshasbeen
statedanappropriatetypeforcompetitors.
Thelargegrip,minimizesthedistancebenchhavetomove.Thehandsareatthe
optimallegallengthof32inchesanditrecruitsmorepectoralmusclefiberstodo
thework.Thenarrowgrip,isnormallyaround2830inchesandinvolvesmore
tricepsmusclesandanteriortriangularwork.Thereversegrip,forallpractical
purposes,willnotbetalkedaboutinthisbook.Whatbodykindareyou?Now,
pickyourdesign.Obviouslywithinthismanualwehaveourcorebenchpressand
yournaturalgripshouldbeusedanyothergripyouareusingforaccessory
exercisesisreallyuptoyou.
BodyPlacement
Thehead,trunkandbuttoughttobeextendedonthebenchfarfromthe
uprightsofthebench.Thiswillavoidbenchfromstrikingtheuprightswhen
pushingtheweight.Theeyesneedtobelookingdirectlyuptoafictionalareaon
theceiling.Ifable,trytocurvethebackasmuchaspossible,whilekeepingthe
shoulders,head,andbuttsonthebench.Thispositionwilllessenthedistancethe
barhastotakeandwilllikewiseallowthelegstodrivetheshouldersintothe
benchformuchhigherpower.

FootPlacement
Itisessentialthatthefeetareputflatonthefloorandunderneaththelifterasfar
aspossible.Forthosemuchshorterlifters,incompetitors,youareallowedto
developaplatformunderyourfeet.Justmakesurethatwhateveryouutilizewill
notslipwhenlifting.
HandPlacement
Isitmuchbettertouseaclosedregulargrip(thumbaroundthebar)ortheopen
hand"false"grip(thumbbehindthebar)?Worldrecordshavebeensetusing
eithermethod,soapparentlythisisnotexactlywhatmakesworldrecords.Ihave
actuallyseenlotsoflifterscarriedtothemedicalfacilitywithbustedribsand
internalinjuriesfrommakinguseofthefalsegrip,soinmyopinion,andweknow
aboutviewpoints,theincorrectgripishazardousandunwieldy.
BarPlacement
Whenloweringthebar,bringthebardowntothelowerpectoralarea.Whenin
theexaggeratedarcbodypositionandtouchingthebarinthelowerpectoral
locationyoucanquicklyseethatthedistancethebarneedtotravelismuchless
thanwheninaflatposition.Typically,thelifteroughttomovethebaratanangle
orpaththatfeelsmostnatural.
WristWraps
Imakesureeverybodyhasseenlifterswearingwristwrapsandquestionedwhat
functiontheyserve.Belowistheresponse.Theymustprobablyusewristwrapsif
alifterhasweakwristsortendinitisinthewristlocation.Thesewillnotaddany
poundstoyourlift;howeverwillmakeitlessuncomfortableifyouhavethem
covered.
TheBelt
Manylifterswonderifthebeltassiststhebenchpresstoo.Ifyouareusingthe
overstatedarc,whichisrecommended,thendefinitelystayclearofthebelt.

BenchPressShirts
Theuseofbenchpressshirtshasnotonlyminimizedthenumberofbenchpress
relatedinjuries,howevertheyhaveactuallyenabledlifterstosetbrandnew
benchpressrecords.Thebenchpressshirtactssimplylikethesquatsuitbecause
itaddsadditionalsupporttohelpthemusclesinmovingheavierweight.,ifyou
makeuseofthebenchshirtintrainingyouwillbeabletotrainwithheavier
weightsandstimulatemoremuscledevelopment..Thiswilleventuallybring
aboutbrandnewpersonalrecordsinthebench.
HowToUseTheBenchPressShirt:Benchpressshirtscomeindifferent
thicknesses.Usethebenchpressshirtsimplylikeyouwouldusethekneewraps
andsquatsuit.Startoutputtingonaloosefittingshirtwhenyoustartdoingsets
offivereps,thenslowlyworkuptothecontestshirtastheweightgetsheavier
andrepetitionsdecrease.(Thisisjustgeneral)
Warning:Donotliftinashirtwithtearsofrunners.Soonerorlatertheshirtwill
burnoutwhileyouarereducingtheweighttoyourchest.Thiswillnodoubtcause
youtocompletelylosecontrolofthebar.Thechanceofinjuryisnotworththe
priceofanewbenchpressshirt.
BreakingDownanEdCoanBench:
Fartoomuchtrainingtimeisspentperformingbenchpressesandcurls.Ifas
muchtimeandenergyweredirectedattraininglegsandback,theseathletes
wouldendupawholelotstrongerandbiggerasaresult,Itrainedmychestand
bicepsabout25%ofmyavailabletrainingtimewhileshoulderandtricepsmakes
upaboutanother25%.Backandlegscomprisedtheother50%ofmyworkout
routines.Doyouseethesymmetry?Thebenchcanbebrokendownlikethis,
pristinetechniqueexecutedwithperfectconcentrationandlotsofintensity!I
preferredtoworkthestandardcompetitionbench,narrow(close)gripwitha
pause,aswellasinclinebenchpressalsowithapause.
Iam56andusea28inchgrip,measuredfromforefingertoforefinger,inthe
competitivebenchpress.Takeaslightlywidergripifyouaretallerandanarrower
gripifshorter.Usethisidenticalgripwidthontheaccessoryexercisesifyoucan.
Digyourfeetinhard,thiswillstabilizeyou.Archyourback,keepyourbuttin
contactwiththebenchatalltimes.Neverbouncethebaroffyourchest.Iusea
touchandgostyle;thebaristakendownundercontrol,contactsthechest
preciselyandlightlybeforeIexplodeupwards.
Gripthebarhard!LeavesomeFingerprints!Inhalemightily,pushthebaroffthe
supports,lowerthebarslowly,contactthechestandexplodeup!Pushstraightup
initially.Towardstheendofthestroke,arcthebarslightlybacktolockout.
Exhaleatthetopandrepeat.
Useaspotteratalltimes.Itreallyisthiseasy.Thehardpartiscontinually
monitoringthesesimplistictechnicalguidelinesandmakingtheappropriate
adjustments.Yourtechniqueisyoursignaturesomakeitlegible.
LayingoutaCycle
Obviouslywehavean8weekplanforyouhereandIwantyoutofollowthat
especiallyifyouarestartingout.ButifyouwanttoexperimentIamgoingtogive
youanotherexamplehere.Letssayyour1RMis250lbsinthebench200lbsin
thenarrowgripbenchpressand175lbsinthe45degreeincludebenchpress.
Nowletssaythatyouwanttogetto280lbs1RM.Hereishowonewoulddoitin
12weeks.AgainIwantyoutounderstandthebasic8weektableinthevery
beginningofthemanualisidealnomatterwhereyouareatinyourlifting
routine.8weeksisagoodstarttogetyourgainsfromeitherstartingout,for
competitions,recovering,younameit.Iamprovidingdifferentexamplesforyou
togetasenseofwhatcouldbedone.
Tosucceedyouneedtoberealisticinyourinitialselfassessmentand
conservativeinyourweeklyjumps.Manylifterswilladdbodyweight(purposely)
overthecycle.Attemptingtogainapoundofmuscleaweekovertheliftofthe
powercycle,willstimulatemusculargrowth.Goodeatingwillspeedrecoveryand
makesureyoumaintainpositivenitrogenbalance,theoptimalmetabolicstatefor
fuelingstrengthgainsduringthelifeofthecycle.

EdCoans12WeekBenchCycleExample
Week Bench NarrowGrip InclineBenchPress
1 160x8 120X8 80X8
2 170x8 130X8 90X8
3 180x5 140X8 100X8
4 190x5 150X8 110X8
5 200x5 160X5 120X5
6 210x5 170X5 130X5
7 220x5 180X5 140X5
8 230x5 190X5 150X5
9 240x3 200X3 160X3
10 250x3 210X3 170X3
11 260x2 230X2 180X2
12 270x2 240X2 190X2
13 280x1 250X1 200X1
New1RM 280 250 200
Note:Thisisanexamplethatobviouslyincludessomeofyouraccessoryexerciselayout

ThistypeofapproachcouldbedeemedStrengthCycling101ifyouwill.There
areloadsofsophisticatedcyclevariations,thoughallhavecertaincommonalities,
allsystematicallyintroduceorreduceextraneouselements.Rest,sets,reps,
exerciseselection,etc.theyarealltinkeredwithtogooseprogress.
NowgoaheadandscrolldowntoDay2whichwouldbechestexercises!Youcan
alsogototheCoanVideoLibrarywithinthemembershipandseethewayI
actuallyperformedtheexercises!

Day2:ChestandAbs
BenchPress
Week1:Startwitha10,5,2pyramidfollowedby3Setsof10
withthesameweightonallthreesetsthesewillbeyourwork
sets
Week2:SamePyramidbutgoup10lbsonthetopsetfor8
repsagainthreesets
Week3:Newpyramid10521thengoup10morelbsthan
thepreviousweek3setsof5reps
Week4:Samepyramidbutgoup10lbsfor3setsof4reps.
Week5:Samepyramidyetgoupanother10lbsfor3setsof
3reps
Week6:SamepyramidGoup10lbsfor3setsof2reps
Week7:Samepyramidupto2setsof2reps
Week8:MaxoutTime!Pyramiduptoanewrecordfor
yourself(yourenewonerepmax!)
*Note:Remembertotakeaweightyouknowyoucanget.Nomisses,thisisto
findouthowwellyoudidonthisbeginningcycle.Againtheseexercisesare
designedforyoutoincreasestrengthwithinyourbenchingroutinebuildingasolid
foundation.

ApproachtoChestExercisesfromEdCoan
WhenitcomestotheBenchPressyouneedtostartwithasolidtechnique
concept.Youneedtodevelopaliftingstyle.Heisanexample;keepyourbutton
thebenchatalltimesnoexceptions.Keepyourfeetflatonthefloor.Inhalelike
youaretryingtosuckalloftheairoutoftheroomonthedescent.Lowerthebar
inaslow,controlledfashiontoapointjustabovethenipples.Donotbouncethe
baroffthefullyexpandedchest.Driveitstraightupandthenglidebacktowards
theracks.Iusea28inchgripbetweenmyforefingers.Ilockallmyrepsfullyat
thetopandIpausemynarrowgripbenchpressesandinclinepresses.
WhydoIdothis?Inthebenchpress,Icanmovemoresignificantweightwitha
touchandgoapproach.Tocomplementthisloosetechnique,Ipauseallmy
auxiliarywork;thepauseforcesmetoexplodetheweightoffmychest.IfIdont
explode,theweightwillnotbudge.
AdditionalExercises:
NarrowGrip(CloseGrip)BenchPress
Whydowedonarrowgripbenchpresses?Simple,bigger,stronger,tricepsand
deltsarebuiltthroughnarrowgripbenchpressing.Thiswillresultinaheavier
competitivebenchpress(ormakeyoureallystrongwhicheveryourgoalis).Make
suretheribcageismaximallyexpandedasthebarispaused.Maintainmuscular
tensionthroughoutthepauseandexplodethebaroffthechest.

InclinePress
Verysimilartotherestofthebenchroutines,takeinyourair,letthebardown
undercontrol,thenpressupandsomewhatback.Iusetwoworksetsin
competitivebenches,narrowsgrips,inclines,andpressbehindthenecks.Iwill
workuptoatopweightandthenperformtwosetswiththispoundage,usually,
butnotalways.Thekeyistoperformthesewithprecision.

CloseGripBenchPress:2Sets8reps*(3fingerscloserthanaregularbenchpress
grip)Besuretodropmuchlowerinweight
InclineBench(barbell):2Sets8reps*(regularbenchpressgrip)Againstartingat
alightweight
ChestFlys:2sets20repsdumbbellormachine
TricepsPushdowns:4Sets10reps
Dips:3Sets1020reps
Abs:Yourchoice3sets20reps

THEDEADLIFT:PreparationandIncite
Numerouswhohaveobservedapowerliftingsatisfyhavestatedoutofthe3lifts
thedeadliftisthemostremarkableandincrediblelookingofthe3.Lotsoftimesa
remarkabledeadliftmeansthedifferenceinbetween2ndandfirstplacein
competition.Thisiswhypowerliftersstate,"Thecompetitionisn'treallyovertill
thebartouchesthefloor."Thedeadliftincorporatesoverallstrength,
explosiveness,andpower.Itisamongthefewliftswhereyouhavenoideawhat
theweightfeelsliketillyoubeginthepull.Thisimpliescorrectmentalpreparation
isnecessarytomovethoseheavysingles.
Thedeadliftisnotjustforpowerlifters.Asyouwillfind,thisexercisewill
constructtotalbodymassmorequicklythananyothersingleworkout.Lotsof
weightliftersarescaredtoattemptthismassbuildingexercise,andIhave
actuallyseensomeprettybadformutilizedbythelonelyfewwhoutilizethis
workout.
TheStance
Therearetwokindsofdeadliftpositionsbeingutilizedtoday:theconventional
styleandthesumostyle.Withthetraditionalstyletheliftertakesastanceabout
shoulder'swidthandthearmwillhangstraightoutsidetheknees.Thisstance
utilizesmoreofthequadsandlowback...sokeepthosehipsdownandthatback
straight.Thesecondstanceissumo.Sumostanceisapositionanywherefrom
pastshoulder'swidthtoamoreextremewidestance.Ofcoursethearmswill
hanginsidetheknees.asyoucansee,thesumostancegetsthelifteralittle
closertothefloorsothebaractuallyhaslessdistancetotravel.Alsothelifteris
startinginmoreofahalfsquatposition.Asweallknowyoucanhalfsquatmuch
morethanfullsquat.Withthisstancemoreofthestressistakenoffthelowback
andputonthehipsandglutes.Whichstanceisthebest...wellworldrecords
havebeensetbyliftersmakinguseofbothstances.
FeetandShinPosition
Feetoughttopointouttoa45degreeangle.Theshinsneedtobe2to3inches
fromthebarthenwhenyouinfactflexdown,theshinswilltouchthebar.Most
oftheweightwillbeontheheelsofthefeetsimilartothesquat.Duringascent
thebarwilltravelasclosetothelegandshinsaspossible.
HandPosition
Witheitherstanceareversegripshouldbemadeuseof.Donotmakeuseofa
hookgrip...holdthebarhighuponthepalmtocompensateforanyrollofthe
barwhenpullingtheweightup.Thegripoughttostartwiththeindexfingerand
thelittlefingerborderingtheknurlinginthemiddleofthebar.
HeadPlacementandWhereToLook
Justliketheformforsquats,theheadshouldbeup,thehipsdown,andtheback
flat.Ican'toveremphasizetheimportanceofthisbitofadvice;justsinceitwill
assistthelifteravoidlowbackinjuries.Bykeepingthehipsdown,thetensionis
takenoffthereducedbackandputonthemoreeffectivequadriceps.Keepingthe
eyesandheadup,aidsinkeepingthespineinproperposition.
TheBelt
Thebeltisutilizedtomaintainlumbarintegritythroughascentanddescent.Geta
beltthatisaswideinthefrontasintheback.Refrainfromusingabelt
throughoutlightersets.Attempttojustuseabeltformaximalandnearmaximal
setsortheheavyworksets.Thebeltlesssetsenablethedeepabdominalmuscles
toreceiveatrainingstimuluswithoutputtingexcessivecompressiveforcesonthe
spinalcolumndisks.
LiftingSuits
Liftingsuitsareanadditionalrequirementforhugedeadlifts.Itissuggestedthat
extremelytightsuitsbeutilizedforthosethatsumoliftandaloosersuitforthe
traditionalstancedeadlifters.
WhenToUseALiftingSuit:
Putonasuitwhenyoustartgettingintothesetsoffivereps.Iliketoutilizethree
variousfits.Onethatisalittleloosefitting,onethatistightfitting,andacontest
suitthatisasizeor2toolittle.Theliftingsuitshouldgettighterastheweights
increaseandtherepetitionsdecrease.Soyouwouldutilizetheloosefittingsuit
forthesetsof5andthecompetitionsuitforyourheaviestsetsandcontest.The
heaviertheweightthemoresupportyouwillrequire.Manyknowledgeablelifters
evenleavethestrapsofthesuitdownuntiltheystartdoingsingles.
Warning:
Constantlyexamineyoursuitforrunnersorsplits.Donotdeadliftinasuitthat
thatmaypotentiallyripor"blowout."Whenthesuitblowsoutallsupportwillall
ofasuddenbelost.Thismightpotentiallytriggeryoutocompletelylosecontrol
ofbaraswellasfallwiththeweight.Theopportunityofinjuryisnotworththe
costofabrandnewsuit.
FootApparel
Thecloserthelifteristothefloor,thelessdistancethebarhastobepulled.Thus,
lessoverallworkandpotentiallyevenmoreweightlifted.Lotsoflifterspreferto
deadliftintheirsocksorathinsandal.Neitherofthese2offersignificantly
traction.Itisverypossiblethattheliftermightslip.Anotherpopularshoeisthe
fumblingshoe.Thefumblingshoehasanextremelythinsole,hasgreattraction,
andlikewiseprovidesanklesupport.Inmyopinionthisisthebetterchoiceoffoot
clothing.
Chalk
Manyliftersutilizeamagnesiumcarbonatechalkwhendeadlifting.Itishighly
suggestedthatthehandslightlychalkedtopreventanyslippingofthebar.
Numerousliftersutilizepowderonthethighstocutsomeofthefrictionthatis
encounteredwhenthebarispulleduptheleg.
BreakingDownanEdCoanDeadlift:
ConventionalDeadlift:
Intheconventionaldeadliftstartwiththeshinstouchingthebar.Iusenarrow
footspacingwithaboutsixinchesbetweenmyheels.Squatdownkeepinga
perfectlyflatbackandgripthebarbellaninchoutsidethesmoothportionofthe
bar.WhenstartingtheliftIapplyabout100lbsofupwardpressureonthebar:not
enoughtoliftit,butenoughtoacquiremuscletensionthroughoutmybody.AsI
amtensed,inprelaunchedposition,Irundownmymentalchecklist:backflat
andtight?Headup?Shouldersback?Tailbonelow?Armsstraight?ThenI
explodeupward,pushinghardwiththelegstoinitiatethemovement.Pushwith
thelegs,pulltheweightin,keepthechestup,andpulltheshouldersback.Asthe
barleavestheplatform,Ithrowmyheadupandback.Thebartravelsupmy
shins,whichareperpendiculartothefloor.Ileadwithmyhead,whichforcesmy
shouldertomovebackandup.Iamattemptingtokeepthehipsfromrising.Ifthe
structuralintegrityofthelift(establishedattakeoff)ismaintained,theliftwillbe
successful.Ifthehipscomeuptoofast,theuppertorsowillbepitchedforward
andthebarwillstallbecausethelowerbackisunabletoreestablishtheoptimal
groove.
AsthebarbelldragsupoverthekneesandreachesthethighsIkickthebarback,
alongtheplaneofthethigh.Thisisabiomechanicallysuperiorpullingthe
positionandifIcangettheweighttothisposition,Icanfinishit.Mystrongpoint
ismyfinish.Thisiswhereagoodgripcomesintoplay.Thebetteryougrip,the
moretimeyouhavetopullaweightandlockout.
Atlockout,everythingshouldarriveatonce.Thisholdstrueforallstyles!Ifthe
deadliftisdonecorrectlytheshins,thighs,hips,torsowillsimultaneouslysnap
intothelockedverticalposition.Incorrectlydone,thelegswilllockoutfirst,
leavingthetorsoinadisadvantageousposition,andthenhavingtocraneor
derricktheweighttolockout.Weaklegstrengthinrelationtobackstrengthisthe
culprit.Ilowerthebarcarefullyandreplaceitontheplatform.Withoutreleasing
mygrip,losingmypositionorrelaxingmymuscletension,Ipauseforasplit
secondandpullthenextrep.Thisisknownasdeadstopstyle.Mostpowerlifters
bouncebetweendeadliftrepstotakeadvantageofmomentumandthismakes
thestartofthedeadlifteasier.Ineverbounce,andalwaysdeadstopbetweenmy
reps.Deadstoppingimprovestheabilitytobreakaweightfromthefloor.Squats
andbenchesareeccentricconcentric:deadliftisconcentriconly.Dontmake
deadliftseccentricconcentricbybouncingthereps:deadstoprepsandpurpose
fullybreakthemomentum.
SumoDeadlift:
Ithinkofmysumostyledeadliftasareversesquat.Ipointmytoesslightly
outwardasIassumemystance.Myshinstouchthebarwherethe32inchrings
circlethebar.Dependingonyourheight,thisfootwidthwillvary.Idescendwith
astraight,tight,relativelyuprightback.Igrabthebarwherethesmoothtouches
theknurlinganddripmyhips.Iwiggleintopositiontensingmylegs,buttand
back.Fromthistightandlowstartingposition,Iinitiatethepullbepushingwith
mylegs.MybackstaysflatandImakesuremycheststaysinflatedasIbeginthe
pull.Thedeadliftisthenumberontechniquepowerlift.Pastacertainpoint,you
willnotbeabletomuscleupalift.
Sumodeadliftingusesprimarilyhipandlegpower.Backinvolvementis(relatively)
minimal.Establishaperpendiculartorsopositionatthestartandmaintainit
throughout.Gravitationalforceswillwantthebacktobendyouforward.Throw
theheadbacktocounteractthistendency.Asthebarleavesthefloor,Ipush
downwiththelegsandpulltheweightintome.DuringthispullitinphaseasIcall
it,Ishootmyhipsforward.Pushdownwardwiththelegsandkeepthechestup
asyoudrivethehipsforwardandthrowtheshouldersback.Themistakemost
sumopullersmakeisneglectingtoperformlowerbackstrengthening
conventionalstyledeadlifts.Asumopullerneedsastronglowerbacktoresistthe
naturaltendencytoallowthehipstoriseduringtheinitialphaseofthelift.
Ingraintechniqueoneveryrepofeveryset.
CompetitionDeadliftChart
EdCoans15WeekDeadliftCycleExample
Week Weight
&Reps
AllOut
TopSet
DeadliftStyle EquipmentWorn
1 710x5 1 Conventional None
2 725x5 1 Conventional None
3 740x5 1 Conventional None
4 755x5 1 Conventional None
5 770x5 1 Conventional None
6 795x3 1 Conventional None
7 805x3 1 Conventional None
8 780x3 1 Sumo Belt
8 815x3 1 Conventional None
9 800x3 1 Sumo Belt
9 825x2 1 Conventional None
10 820x3 1 Sumo Belt
10 835x2 1 Conventional None
11 840x3 1 Sumo Belt
12 860x2 1 Sumo Belt
13 880x2 1 Sumo Belt
14 off
New1RM 900x1
Note:Thisisanexamplethatobviouslyincludessomeofyouraccessoryexerciselayout

FinalDeadliftTip:
Iusealotofbackandhipinmysquat.OverthepastfewyearsIhavebeen
forced,duetoinjury,topullusingconventionalstyle.Mypoundagesuffers
becauseIcanpullfiftypoundsinexcessofmycurrentconventionaldeadliftby
usingsumo.Iwouldurgeyoutopracticebothtypesandpleaseworkinsomestiff
leaddeadliftsandtheirofftheplatedeadliftvariants.Plateworkwill
astronomicallyboostyourregularpullingability.IwilldropstifflegswhenI
commencesumopulling.Rowlikeapowerlifter,movesomeseriouspoundage
andsavethelightandprecisestuffforthechins,pulldownsandreardeltoid
raises.Thisishard,hardwork,soeatsomewholesome,nutritiousfoodafterthis
workout.Ahighproteinandhighcarbohydratesportsdrinkisgreatafteratough
workout.
DAY3:Back,Calves,andAbs
Deadlift
Week1:Startwitha10,5,2pyramid
followedby3Setsof10withthesame
weightonallthreesetsthesewillbeyour
worksets
Week2:SamePyramidbutgoup15lbson
thetopsetfor8repsagainthreesets
Week3:Newpyramid10521thengoup
15morelbsthanthepreviousweek3sets
of5reps
Week4:Samepyramidbutgoup15lbsfor3setsof4reps.
Week5:Samepyramidyetgoupanother15lbsfor3setsof3reps
Week6:SamepyramidGoup15lbsfor3setsof2reps
Week7:Samepyramidupto2setsof2reps
Week8:MaxoutTime!Pyramiduptoanewrecordforyourself(yourenewone
repmax!)
*Note:Remembertotakeaweightyou
knowyoucanget.Nomisses,thisistofind
outhowwellyoudidonthisbeginningcycle.
Againtheseexercisesaredesignedforyouto
increasestrengthwithinyourdeadlift
routinebuildingasolidfoundation.
ApproachtoBackExercisesfromEdCoan
Iperformfourvarietiesofdeadliftingwhich
areconventional,sumo,andthetwostiff
leggedvariantsoftheconventionaldeadlift(offthefloor,offablock).Typically,I
willperformconventionaldeadliftsthenbackthemupwithafewsetsofstiff
leggeddeadlifts.Isavemysumodeadliftsforthelastsixworkoutspriorto
competition(obviouslydependingonhowyouareusingthisstrengthtraining
manualusethesumoasyouseefit),Ifindthatsumodeadliftsmixedwithsquats
inthesameweakcanreallybehardonthehipsandlegscausingyoutoovertrain
themuscles.SoIalternatetheconventionalwiththesumo.
AdditionalExercises:
BentOverRows
Takethebarwithaslightlybiggerthanshoulderwidthandassumea60degree
angle,archthebackandfromthedeadhangpositionstraightenyourbodyout(at
theangle)about10degreesupwardly(readexplosively)movingtheweight.Keep
thelegsstatic,donotletthemstraightenorbend.Alsodonotholdtheweightat
thetopforapauseasthisreducestheamountofweightyoucanuseandrenders
theentireexerciseuseless!Pullhard,thebarshouldtouchyourwaistandthen
lowertheweightforthenextrep.
Latpulldowns/ChinUps
Widegrip,inhaleasyoupullup(orinthecaseofthelatpulldownspulldown),
andexhaleasyoureleasedown(oragaininthecaseofthelatpulldownsextend
andstretch).Donotleanbackasyoudothelatpulldowns.
BentoverLaterals
Thisexercisebuildstheoftenneglectedreardelt.Userelativelylightpoundage.
Fullrangeofmotionandminimalbodyheave.

Bentoverrows(myfavorite):2Sets10reps*Makesuretodoawarmupweight
withamediumgripatfirst
1Armdumbbellrows:1set20reps(Iliketojustdoanalloutsetafterbarbell
rows)
ChinupsorLatPullDowns:3sets1012reps(widegrip)
SeatedCalfRaises:3Sets1012reps
Abs:Yourchoice3sets20reps

Day4:LightChest,Arms(BicepsandShoulders)
LightWeightWidegripBenchPress:3sets10reps
StandingMilitaryPressorSeatedBehindtheNeckPress:3
Sets812reps
Uprightrows(widergrip):3Sets812reps
BentOverDumbBellLateralRaisesorMachineBackDelts:3
sets15reps
BarbellCurlsorPreacherCurlsorDumbBellCurls:4Sets12
Reps
PressBehindtheNeck
Lowerthebartoapointwherethenapeoftheneckmeetthe
skullandpushupwards.Lockfullyoneachandeveryrepand
dontskimponloweringthebarbell.ThePBNstimulatesthe
deltsandtricepstoalesserextent.Ikeepmychestoutand
elbowsbackonthedescentandascent.
FrontLateralRaises
FormyfrontlateralraisesIdonothavemypalmsfacingdownbutinsteadhave
themfacingtowardsmealmostlikeahammercurl.Ifeelthishandpositionon
thedumbbell,itisolatesthefrontdeltmore.Imovethedumbbellstogetherand
avoidheavingtheweight.Lettheshouldermovetheweightandmaintaina
continuoustensionthroughthemovement.
SideLateralRaises
Iprefertodotheseseatedbecauseitforcesmetodoastrictermovement
thereforeisolatingmyshouldersmore.Thishelpsreducethenaturaltendencyto
usethebodyEnglishtoswingtheweights.Mostofthetensionoccursatthetop
ofthestroke.Donotcutthestrokeshort,andtherebyavoidthemusclebuilding
portionoftheexercise.
YourLiftingSchedule:
Whatwasgivenabovewasaverygood4dayaweekprogramtohelpyou
increaseyourstrengthnomatterwhatlevelyouareat.Obviouslyifyouaregoing
forcompetitionyouwillwanttoseeourforthcomingCompetitionguidewhichis
freewithyourmembership!
Aslongasyouaredoingthis4dayscheduleyoucandoa2daysononedayoff2
dayson2daysoff(ona7dayweeklycycle)thiswaylegs,chest,andbackget
theirowndays.Mostathletespowerliftersorotherwiseenjoythistypeofa
trainingscheduleasitisverypractical.
Thiscouldbemodifiedfora3dayscheduleaswellandwouldlooklikethis:
Day1:Legs
Day2:ChestandArms
Day3:BackandShoulders
Letssayyouwerereallypressedfortimedaysoftheweekwise.A2dayschedule
wouldlooksomethinglikethis:
Day1:Legs(dropthelegpress),Chest,Triceps
Day2:Back,Shoulders,Biceps(dropstiffsandlaterals)
AnImportantNoteonRestDays:
Iwouldliketostresstheimportanceofrestasitrelatestothestrengthbuilding
process.Inmyowncase,Isleeplikearock.Mybodyseemstocraveeverysecond
ofrestIcanprovideit.Iamconvincedthatthereisadirectrelationshipbetween
sleep,muscularrecuperationandgrowth.Well,nokidding,yousaybutyou
wouldnotbelievehowmanyathletesaredoingalltherightthingsinthetermsof
trainingandeating,yettheydontprogress.Ifyoudigfurtheryouusuallyfindout
thattheyarenotgettingqualityrest.Thereisadifferencebetweenloungingand
deepREM(rapideyemovement)regenerativesleep.TolayaboutwatchingTVis
notthetypeofrestIamreferringto.Isleeparoundtenhoursadayandneeditto
recuperateandgrow.
Sciencehasbeguntocatchuponmythoughtsaboutthis!Abodythatisnot
restedcannotheal.Fullandtotalreststimulatestheregenerativeprocessesfully
andtotally.Shouldaspiringpowerliftersandthosewantingtogrowinstrength
sleep10hoursaday?No,notunlessyouaresquatting1000lbsorpulling900lbs.
MyrestrequirementsaredirectlyrelatedtothepoundageandabuseIputmy
bodythrough.Thestressandtraumaofheavyliftingandheavyweighttrainingis
extreme.Bottomlinenomatterifyouworkafulltimejob,throughsome
overtimeinthereorifyouareafulltimeathleteyouneedtomakesureyour
bodyisgettingtheproperrestrequirements.Ifnotitwillseverallyeffectyour
strengthtrainingandgrowth.
SimpleNutritionalandSupplementationThoughts:
AtthepeakofmypowersIwouldtakeinbetweenoneandoneandahalfgrams
ofproteinperpoundofmybodyweighteachandeveryday.SobackthenIwas
takinginabout240360gramsofproteinperday.Iwouldusuallydrinkaprotein
shakeortwothroughoutthedayinordertomakethosenumbershappen.I
couldntgetitfrommyfoodintakealoneasIwasnotahugeeaterbypowerlifting
standards.Iwouldhighlyrecommendyougetsomethingtoeatafteryour
workout.Itmakesperfectsensetorefuelafteratoughpowerliftingworkout.If
youcannotgetsomewheretoconsumesomerealfooditsbesttogetaprotein
shakeinyouafteragoodworkout.Youhavetobeabletorefuelandfeedyour
body.
IntermsofsupplementsIwouldtakeCreatinemonohydrateasithelpedmeto
recoverfromtrainingmuchquicker,andIalsofoundthatIcouldactuallymaintain
myweighteasierwhileIwasonit.Soproteinpowderandcreatineweremygoto
forsupplements.Iwouldalsoincorporateamultivitaminandmineralsaswellas
afewvitamincwithbreakfast.Bottomlineistonotovereatandespeciallydo
notundereat.
Iwouldeat4squaremealsadaywithlittletonosnackingbetweenmeals.My
generalruleofthumbforproteintocarbstofatwasabout403030.Some
powerliftersworrymoreabouttheirdietandIfindthatcounterproductive.
Whenplanningoutyourmealseatamodestportionofproteinwithsomestarchy
carbslikericeandorpotatoesandmakesuretoincludesomefiberwhetherits
somegoodgreensorwhateveryourfavoritefiberwouldbe.Iwouldtrytoavoid
nighteatingateverycost.After7pmitputonfat!
Ifyouarelookingtogainweightmysuggestionwouldbetodoitslowly.Nomore
thanapoundortwoaweek.Ifyouaregainingmorethanthatchancesareitsfat.
Ifyouneedtoloseweightalsodoitslowly.Thechancesofyoulosingweightfast
cancontributetoyoulosingmuscleaswell.
Thebottomlineisthis,dontstarveyourselfanddontstuffyourself.Keepit
simpleandlistentoyourbody.
Myhopeisthatyoutakethese8weeksseriously;yougetactiveinsubmitting
questionsandespeciallyvideoswhilealsobecomingaforceofencouragementin
theforum/Facebookgroup.Iamdoingthisprojectforyou!Youboughtthis
programbecauseyouwantedtoinvestinyourhealthandfitnessfutureDont
wasteit!NowLetsGetStronger!
EdCoan