PresentsTheStrengthIncCoreManualforStrengthTraining

Version2.0UpdatedNovember2013Copyright2013

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Disclaimer:Beforebeginninganyworkoutprogramyoushouldalwaysconsultaphysician.TheworkoutsfoundinthismanualaswellasonStrengthinc.comareforyourbenefitintermsofinformation.ApplicationofthetheseexercisesandanyotherrelatedstrategiesandtipswithinthemanualoronthewebsiteStrengthinc.comincludingbutnotlimitedtosupplementsuggestions,healthandnutritiontips,andphysicaltrainingarenotguaranteed,noraretheybeingsuggestedtothosewhoareinunfitphysicalconditiontobeperforming.InotherwordsyouaredoingtheseexercisesATYOUROWNRISK.IntroductionThebeginnerrecommendedexercisesinthefollowingoutlineistohelpthosewhoareeitherjustgettingstarted,justgettingbackintostrengthtraining,orifyouhavebeendoingitforalongtimeandarehittingaplateau.Itsaneasyintroductionbeforewegetintothebiggergoalsettingandroutinestogetyourbodywhereyouwantit.Thekeyisbuildingasolidfoundation.

WhyPeriodization?Itappearstomethattherewillbeaconstantargumentabouttheories,andapproachastohowoneshouldstructuretheirworkoutregimeorroutineifyouwill.Aperiodizationprogramisthebestwhenitcomestooptimizingthestrengthgainsandovertrainingthatmanyotherworkoutstendtohave.Therealsoisthefactthatyouhavetotalcontroloverhowyouimplementyourworkoutintermsoftheweightyouuseandhowitappliestoyouroverallstrengthgoals.Periodizationitselfisthegradualcyclingofaspecificandintensevolumeoftrainingtoachievepeaklevelsofstrength.HencewhyyesthisisapowerliftingworkoutbuttheoverallideaoftheprogramandStrengthIncistobuildjustthatStrength!Thetypicalpowerliftingcyclewillshiftgraduallyfromhighvolumeandlowintensitytolowvolumeandhighintensityoverseveralweeks.Thelengthofthecyclerevolvesarounddatesofcompetitionoryourownpersonalgoals.Theexamplelaidoutinthisspecificprogramisforan8weekperiodoftime.Thetypicalpowerliftingcyclewillconsistofthreephases:Hypertrophy:Inthisfirstphase,youwillnoticethatitnormallyconsistsof810repsperset.Thisphasemaylastfromonetosixweekswithintensitiesfrom5%to79%ofyourORM(onerepmax).WhenitcomestostrengthtrainingIfeelthehypertrophyphaseisresponsiblefordevelopingagoodmuscularandmetabolicbaseforthefuture.Allrestbetweensetsinthisphaseshouldbekeptbetween45secondsand1.5minutes.Shorterrestsinthisphasewillmaximizethenaturalprimaryanabolichormonesinvolvedinmuscletissuegrowthsuchastestosterone,growthhormoneandinsulinlikegrowthfactors,whileminimizingcortisolproduction!Strength:Hereyouwillnoticeinthestrengthphasethatitwillnormallyconsistoffivetoeightrepetitionsperset.Thisphasemaylastfromtwotoeightweeks.Inthestrengthphasetheweightintensityisgraduallyincreasedtoloadsof80%to90%of1RM.obviouslythisisthephasewheretheathleteincreasesmuscularstrength.Therestbetweenstetsinthestrengthphaseshouldbeincreasedtoaboutfiveminutes.Thislengthoftimewillassurethatthemuscleshavecompletelyrecoveredfromthehigherintensityworkout.

Power:Thisphasewillconsistofsetswithrepetitionsofonetofourandintensitylevelsgraduallyincreasingfrom90%to107%of1RM.Thepowerphaseiswheretheathletepeaksthestrengthlevelsforcompetition.Restbetweensetsinthepowerphaseshouldbeincreasedtoaboutfivetotenminutes.Thesemaximaltonearmaximalrepetitionsrequiremuchmoretimeforthemuscletorecover100%andbereadyforthenextset.TheimportanceoffindingyourOneRepMax:Ifyouaregoingintothisworkoutandhavenotsetyourgoalastowhereyouwanttobeattheendofthese8weekodysseythenyouneedtolearnhowtoestimatewhatyourORMisnowinordertotrytoexceeditinthenextweeks.SoifyoudonotknowalreadywhatyourORMisthenyoucanusethissimpleformulatoseewhatitcouldbebasedonsomeofyourrepswithinyourlifts.Usewhatyouknowyoucanlifeintermsofyourbestinthefollowingofasetoffive,four,three,two,repetitionis.Ofcoursethemostaccurateisthesingleor1RM,butwecangetaprettyaccurate1RMbyusingyourbesttwo,three,four,orfiveRM.Hereistheformula:Takeyourbestandmultiplyitbythenumbersgiven.2reps?x1.06(Examples255lbswouldbe270lbs1repmax)3reps?x1.124reps?x1.155reps?x1.18Thiswillgiveanestimateofyourbest1RMwithoutactuallyhavingtodoit.Nowwehaveanumbertoworkwith.Aftercompletingthe8Weeksyounowhavea1RMthatcanbeusedforthenextcycle!Youcanadd7%to11%every812weeks.Withconsistency,thisamountofweightwilladduptoreallybigweight,intime.Sobepatientandconsistent.DONOTBEAFRAIDTOADDMOREWEIGHTTOTHESEPERCENTAGESIFNEEDED.Icangiveyouaplantogetstrong,butyouaretheonewhohastoloadupthebar.Don'tcheatyourself.

EdCoansStrengthInc8WeekCycleExamplePercentage Sets RepsPercentageof1RM 70% 3 1076% 3 882% 3 588% 3 491% 3 397% 2 2

100% 2 2104% 1 1New1RM 1 1

Note:Percentagesaretobeapproximatenotexactplaywiththem!MindSet:Begineachworkoutwiththemindsetofgettingstronger(Iknowsoundsobvious)buttherealityisitallbeginsinthemind.Wemuststrengthenourmindsaswellasourmuscles.Ioftenvisualizemyselfperformingtheliftwithperfectform.Seeitinyourmindfirstthengoandmakeitareality.Youhavetodevelopalevelofconfidencewithyourmindaswellasyourbodyespeciallytoliftheavyweights.Thiswilltaketimetomaster,butonceachieveditwillhaveatremendousimpactnotonlyinthegymbutalsoinyourpersonallife.Warmup:Onethingyouhavetorememberwhenapproachinganykindofstrengthtrainingistowarmupproperly.Beforestartinganyphysicalactivityweneedtoproperlywarmthebodyup,getthebloodflowingsotospeak.Doingsomeformofcardioishighlyrecommendedtohelpachievethis.Dowhattypeofcardiowillsuityoubestwhetheritbebriskwalking,lightjogging,orusingsomecardioequipment

(likeatreadmillasanexample).Thekeyistoperformthisactivityforabout510minutesatamoderatepace.Againthegoalistogetasweatstarted.Aftercompletingcardioyoushouldstretchouttheupperandlowerbody,holdingeachstretchfor1020secondsperformingeachstretchtwice.Stretchingisakeycomponentinreducinginjuryaswellaspromotingmusclegrowth.Throughstretchingourmuscles,tendons,andligamentsbecomemoreelastic/flexiblewhichwillagaincutdownoninjury.Inordertogetaneffectivestretchwemustwarmupthemusclesthroughsomeformofcardio(asmentioned).Thetotalwarmuptimemaytakeabout1020minutestocomplete.Thiswillmakeyourbodyfeelbetter.Thebetterwefeelthemoreeffectiveandproductiveourworkoutswillbe!EdCoans8WeekTrainingProgramLayingtheFoundation:

*Note:Everythingdependsonyourstartingliftingweight*Startlightandslowlyasthisisgoingtobethekeytodevelopingproperform.Ifyoucannotperformamovementwiththeproperformtheexercisewillnotdowhatitisdesignedtodo.Powerliftingtechniqueisloadedwithsubtletyandittakesyears,maybedecades,toperfect.Theprocessisfluid,neverstatic.Myowntechniqueisfarfromperfect.IcontinuallyrefineredefineandrenovatebothmytechniqueandapproachtopowerliftingEdCoanTHESQUAT:PreparationandInciteLetmesaythatthesquatswhendonewithgoodformWILLNOTDAMAGETHEKNEE.Itwillonlystrengthentheknee.Notonlyisthesquatprescribedeverydaytorehabilitatekneeinjuriesbutalsotopreventkneeinjurywhentrainingforsports.

BarPlacementYoucandoeitherlowbarorhighbarsquats,itseemsthatwithsomepeoplemoreweightcanbehandledandbettercontrolledandcanbemaintainedwiththelowbarplacement.Lowbarlifterswillhavemoreglutealanderectordevelopmentandhighbarlifterswillhavemorequadricepsdevelopment.Itjustdependsonwhatfeelsbestforyou.BarPlacementOnTheRackThisapersonalchoice,butremember,themoreworkyouhavetodogettingthebarinandoutoftherack,thelessyouwillbeabletodowhenyousquattheweight.Useaslittlemovementasnecessarygettingoutoftherackwiththeweight.Everytimeyouhavetotakeastepbackwardyouareusingupvaluableenergy.Nottomentionhavingtoreturntheweightonceyouaredone.Thesquatrackalwayslookslikeitisfurtherawayonceyouhavefinishedaheavyset.HandPlacementHandplacementcanaffectone'sperformance.Withanarrowergrip,moreupperbodysynergyisbroughtintoplay.Thisincludesthetraps,rhomboids,supraspinatus,infraspinatus,teresminorandmajor,andthelats.Widerhandplacementsareusuallyusedbythosewithlessflexibilityorgrippingproblems.Barcontrolislessenedasthehandsareplacedwiderapart.HeadPositionTheheadpositionistheonepointmostexpertsagreeon!Whenlookingdown,onetendstoleanforward.Itworksbesttofindanimaginaryspotabouteyelevelwhenstandingerectandkeeptheeyesfixedonthisspotduringdescentandascent.StanceandFootPlacementThestanceisanareanooneagreeson.Therearegoodsquatterswithanarrowstanceaswellasgoodsquatterswithawidestance.Thebestsuggestionistostartaboutshoulder'swidthandfindacomfortablestancewhereyoucan

performasquatwithgoodformusingnoweight.Experiment!Toeshowevershouldbepointedoutwardatabouta45degreeangle.Thishelpstodistributetheweightalittlemoreevenlyandalsogivesyouabetterbase.Theweightwhensquattingshouldbeabout75%ontheheelofthefoot.FootApparelJoggingandrunningshoesarenotthebestforweightlifter's.Squattinginjoggingorrunningshoeswillallowlateralshiftingoftheweightandpossibleinjurytotheankle.SquattingSpeedSpeedofdescentandascentisusuallyabyproductofthelifter'sbodybuildandathleticskills.Alwaysmakesuretheweightiscontrolledondescentaswellasascent.DepthItiswouldsuggestedthatyougonofurtherthanjustbelowparallel.Thatmeanswherethetopofthethigh(whereitjoinsthehip)goesbelowthetopoftheknee.Itissuspectedthatgoingbeyondthispointplacesunnecessarystressonthepatellarligamentandthecartilageoftheknee.Ifyoudotrainlowerthanparallel(whichisnotsuggested),useextremecontrol,DONOTbounceoffthebottom.TheBeltThebeltisutilizedtomaintainlumbarintegritythroughoutdescentandascent.Getabeltthatisaswideinthefrontasintheback.Refrainfromwearingabeltduringlightersets.Trytoonlywearabeltformaximalandnearmaximalsetsortheheavyworksets.Thebeltlesssetsallowthedeepabdominalmusclestoreceiveatrainingstimuluswithoutplacingexcessivecompressiveforcesonthespinedisks.Theliftingbeltshouldbewornaslowonthehipsaspossible.Itisnotnecessarytohaveitsupertight,butjustsnug.Thiswillenabletheabdominalmusclestomaintainadequatepressuretokeepthespineinproperposition.

KneeWrapsKneewrapsarenotonlyanecessityforsafetytheyareanaidinsquattingwithheavierweights.Kneewrapsaccomplishthisbyaddingatremendousamountofsupportandspringtothebottomofthesquatenablingyoutotrainwithheavierweights.Kneewrapsactuallyhelpyougetoutofthehole.Trainingwithheavierweightsstimulatesmoremusclegrowth,whichwilleventuallyleadtonewpersonalbests.Therearemanydifferentbrandsofkneewrapsfromwhichtochoose,soexperimentwithdifferentbrandsuntilyoufindtheonethatbestsuitsyourneeds.HowToProperlyUseKneeWraps:Togetoptimalresultsfromyourkneewraps,theymustbeputoncorrectly.Startwrappingjustbelowthekneeandspiralupwardabouttwowrapwidthsabovetheknee.Ifyouwrapwithabentkneeyouwillnothavethenecessarytightness,somakesureyouaregettingthewrapsontightly.(Alsoseethekneewrapvideowehaveinthememberssection)WhenToUseKneeWraps:Youshouldavoidusingthekneewrapsuntilyouaredoingheavysetsoffiverepetitions.Startoutwithanoldpairandgraduallyaddnewerkneewrapsastheweightgoesupandtherepetitionsdecrease.Obviously,youwouldwraptighterforaheavysinglethanyouwouldforasetoffivereps.Itisadvisabletobuyacoupleofnewpairofkneewrapseachyear.LiftingSuitsLiftingsuitsareanothernecessityforbigsquats.Theyarenotonlyasafetyaidbuttheyactuallyenabletrainingwithheavierweightsbyaddingextrasupporttotheglutesandhips.Therearemanydifferentbrandsofliftingsuitsonthemarket.Tryseveraldifferentbrandsuntilyouhavefoundasuitthatyoulike.Ipersonallyhavefoundthatthebrandswiththelockinglegsworkbest.Thisfeaturewillpreventthebottomofthesuitfromslidinguponthelegwhenyousquatting,thuslosingsomesupport.

WhenToUseALiftingSuit:Ibelieveyoushouldusealiftingsuitinaboutthesamemannerasyouwouldthekneewraps.Justlikethekneewraps,thesquatsuitshouldgettighterastheweightsgoupandtherepetitionsgodown.Theheaviertheweightthemoresupportthatwillbeneeded.Warning:Alwayscheckyousquatsuitfortearsorrunners.Thiscouldpossiblycauseyoutocompletelylosecontrolofthebarandevenfallwiththeweight.ChalkManyliftersuseamagnesiumcarbonatechalkwhenattemptingheavysquats.Itisrecommendedthattheshouldersandhandsbelightlychalkedtopreventanyslippingofthebar.Iusefiveexercises,andtheirrespectivevariations,totrainmylegs:squats,legextensions,singlelegpresses,legcurls,andcalfraises.Ofcoursethemainlegexerciseisthesquat,whichisthegreatestsingleweighttrainingexercise.Donecorrectly,squatsdevelopthequads,hips,andlowerback,eventhetraps,hamstringsandshouldersarestimulatedtoadegree.TheotherlegexercisesIusewillattacktheindividualmusclesofthelegfromavarietyofangles.Thesquatisalwaysperformedfirstandtheotherexercisesaredoneforafewsetseachfollowingthesquat.IwillallowsasmuchtimeasIneedtorecoverbetweenmyheavysetsandlessrecoverytimeonthelighterwarmupsets.Oncemybreathinghasreturnedtonormal,Iwillhitthenextset.Practicegoodtechniqueatalltimes.Wanttodiscovertechnicalflawsinyourlifting?HaveafriendrecordyouandsenditintomeandIwillbreakyoudown!ItiswiththistypeofvisualaidthatIcanbestassistyouandyourtraininggoalsaswellasyouyourselfbeingabletoevaluateyouowntechniqueandpotentialdrawbacksinformetc.Withthevisualaideshowingthedepthofthesquatitisreallyaninvaluableresource.Yousquat,viewitsenditinandtogetherwecanseehowwecanimproveyoutechniqueinallofyourlifts.Thefullsquatisthegreatestsingleprogressiveresistanceexercise.Physiologically,thefullsquatstimulatesmoremusclethananyotherexercise.BeingcalledsomewhatofasquatmasterithasbeensaidHighsquatsare

worthlesssquats,youneedafullcompleterangeofmotion.Mybiggestsquattipforyouispausesquats.Ilovethem!OnethingIdidinmyoffseasontrainingwasutilizethepausesquat.InmyopinionifyouareseriousaboutsquattingwhetheryouareapowerlifterornotIhighlysuggestyouincorporatethemintoyourworkoutplan.Hereisatipifyouareplanningonincorporatingthem.Squatdownintotheverydeepestpocketofthehole,sittenseandboltuprightforafullsecondortwo.Explodetheweightupwardoutoftheholeuntillockout.IcannotstressenoughabouthowIfeelthatpausesquatshavebeenvitalinmydevelopingofasolidposturewhenintheholeandreallyitteachescompensatoryacceleration.Ifyouareabeginneroractuallyifyouarereallyjustnotkillingitwhenyouarehittingyoursquatsletthissinkin.Youabsolutelymustgetyoursquatslegal,theymustbebelowparallel.Unlockthosehipsandgetdowninthere.FORGETABOUTPOUNDAGE!Youcanbuildthatupovertime.DEPTHistheallimportantelementwhenitcomestosquattingwhetherbigweight,smallweight,itallhingesonyourdepth.Experimentwithdifferentfootstances.Testgettingdownbelowparallelusingdifferentwidthstances,asmostpowerliftersuseahiplockandfindthatspecificfootwidththatallowsthemtoachievelegaldepthbutnomore.Myadviceisexperimentwithstance,width,andhiplock.OnethingIwouldliketopointouthereisthatanalloutsquatroutinecanhaveadevastatingaftereffectonthehumanbody.Squatsbuildincredibleamountofstrength(readthatagainandletitsinkin),powerandmuscle.Didyoucatchallthatsquatscandoforyou?Strength,power,buildmusclethatiswhatsquatsareallabout!Thedownsidetoallthisofcourseisgoingtobetheaftershock.Ihavetorestmybodyafteraheavysquatsession.Ineedtotakeinfoodrightaftertheworkoutandliketoliedownfor3060minutesaftertrainingandeating.Thismightnotbeidealforyoubutitswhatworkedforme.Thebodyshockcausedbyperformingsquats,legpresses,legextensions,legcurlsandfinallycalfraises,requiresafullsevendaysifyouarereallytraininghard.Toliftonunrecovered,stillhealingmusclesiscounterproductiveintheextreme!

BreakingdownanEdCoanSquat:Itakeashoulderwidthstanceinthesquat.Ipositionthebaronmybacksothatitrestsbelowthelowerridgeofthetrapezius,restingonthedeltoids.Thisisknownaslowbarposition;highbariswhenthebarrestsontopofthetraps.WhenIpressupoutoftheracksatthestartofthesquat,myfeetareabouteightinchesapart.IwiggleunderthebaruntilIamsatisfiedthatIhavetherightpositioning.Staycentered;accidentallypositioningtheweighttwoinchestotherightorleftwillruinasquareset.Oncepositioned,Ipushwiththelegs,standupwiththeweight,takeabreathandthenstepbackoutoftheracks.Leftfootback,rightfootback,leftadjustmentstep,rightadjustmentstep,set.AssoonasIsettlemyfeet,Itenseandflexeverymuscleonmybody.Istandboltuprightandchugthreebreaths,hardanddeep.IspreadandliftmyshouldersasIsuckinoxygen.Isucknmythirdbreath,unlockmykneesandthrustmybuttback.AsIbegintolowermyself,Ikeepmyheadup.Lockyoureyesonapointattheeyelevelandkeepavisuallockonthisspotthroughthelift.Thisisalearnedskill.Iloweruntilmythighsarebelowparallel.Depthagainiseverything.Dontsquatshallow.Thisisthefirstcommandmentofsquattingifyouwill.Staytightanddonotallowanymuscletorelax.Manyliftersinadvertentlyrelaxastheytransitionfromsinkingtorising.Thisiscalledlooseintheholeandwhenthewaistandlowerbackmuscleslosetheirmuscletensiontheathletebends,forward.Depthisdeterminedbyfootwidthandhipflexibility.AtthepointwhereItransitionfromsinkingtoraising,Imentallytellmyselftoexplode!ItimethisinternalverbalcommandfortheexactinstantwhenIswitchfromloweringtorising.Useatight,controlledloweringandthenanexplosiveassent,Ikeepmyheaderectandkeepmychestup.Myeyesarefocusedonthevisualsightspot.Iconsciouslycommandmylegstopush.Manyliftersgetsodistractedwiththeperipheralitemsthattheyforgettopushwiththeirlegsatthiscriticalpoint.ItrytokeepbackonmyheelsasIpushupward.ThisisparticularlyimportantformeasItendtousealotofbackandIcangetrolledforwardbyaweightifnotcareful.

Iincreasethevelocityofmypushing.Thetendencyistoletofftheacceleratorafterthehardpart(explodingoutofthehole)isover.Pushasfastasyoucanthroughoutthelift.Forceseveraldeepbreathsbeforebeginningthenextrep.keepyoureyesgluedontheexactvisualfocusspot.Wanderingeyesbreakconcentration.LookatthepicturesinthismanualinthelegsectionorgoandlookatthevideobreakdownofmypastdvdreleaseintheEdCoanLibraryormecoachingReggieinthegym.EitherwayyouwillbeabletoseeexactlywhatIamtalkingabout.Note:mytypicalsquatwarmuplookedlikethis:135x10,255x8,455x5,550x3,655x3,745x1,805x1thenIwouldgointomyworksets(topset)maybe850x5.Thiswarmupstrategyensuresmusclesarewarmedthoroughly,techniqueismechanicallygroovedinandnervesynapsesarefiringcorrectly.Allwarmupsshouldbedonewithaneyetowardstechnicalperfection.Thelightsetsthatprecedeyourtopsetarewheretechniqueisimproved.Techniquesneedrefinementonassistancework.Everyexercise,everyset,everyrepshouldbeperformedwithconcentration,intensityandperfecttechnicalexecution.Crisptechniquewillradicallyreduceyourchanceofinjury.Mostweighttraininginjuriesoccurwhenthelifterbreaksformandtheweightgetsoutsidetheprescribedmotorpathway.Sloppytechniquewillgetyouhurt!

CompetitiveSquatting:HereismyVegas199816weekchart:

EdCoansVegas1998SquatChartWeeksUntilMeet Weights&Reps EquipmentWorn16 720x3 Belt15 740x3 Belt14 760x3 Belt13 780x2 Belt12 800x2 Belt11 770x5 Wraps,Belt10 788x5 Wraps,Belt9 810x5 Wraps,Belt8 832x5 Wraps,Belt7 854x3 Wraps,Belt6 HurtCalfonWarmupsNolift 5 804x1calvesfeltgood Belt4 920x2 Wraps,Belt,SuitStrapsDown3 942x2 Wraps,Belt,SuitStrapsDown2 964x1&1003WalkOut5SecHold Wraps,BeltSuit1 625x5 NoGear

Meet 1003 Note:IjumpApprox.20lbsperweekforthefirst5weeksyoumightwanttostartat10lbs

Day1:LegsandAbsSquat(Warmups&12worksets)Week1:Startwitha10,5,2pyramidfollowedby3Setsof10withthesameweightonallthreesetsthesewillbeyourworksetsWeek2:SamePyramidbutgoup20lbsonthetopsetfor8repsagainthreesetsWeek3:Newpyramid10521thengoup20morelbsthanthepreviousweek3setsof5repsWeek4:Samepyramidbutgoup15lbsfor3setsof4reps.Week5:Samepyramidyetgoupanother15lbsfor3setsof3repsWeek6:SamepyramidGoup15lbsfor3setsof2repsWeek7:Samepyramidupto2setsof2repsWeek8:MaxoutTime!Pyramiduptoanewrecordforyourself(yourenewonerepmax!)*Note:Remembertotakeaweightyouknowyoucanget.Nomisses,

thisistofindouthowwellyoudidonthisbeginningcycle.Againtheseexercisesaredesignedforyoutoincreasestrengthwithinyoursquattingroutinebuildinga

solidfoundation.

ApproachtoLegTrainingfromEdCoan:BigtoSmall,LargeandBroadfollowedbyisolativeandprecise.Translation:Startwithamainexerciseandfinishwiththoughtfullyselectedisolationexercises.Donotbeafraidtorotaterepvariants,stylesofanexercise,andeventheexercisesthemselves,alterpaceandthekeyistoalwaysanticipatetheonsetofstaleness(youknowmuscleconfusion).ObviouslytheseprincipleshavebeenbroughtforthaboveandthemainexerciseinthatmixisSquat!AdditionalLegExercises:Whenitcomestoassistanceworkortheadditionalexercisesheremygeneralruleofthumbistoperformtwosets:onewarmupsetandonealloutset.ThefirstsetIwillpickaweightlightenoughtogroovethetechniqueandwarmthemuscle.Igetintouchwiththeexerciseonthefirstset.Mysecondsetisallout.Itrytoaddrepsorpoundageeveryworkout.SingleLegPressSowhysinglelegpressesvs.doublelegpressesyouask?Ifeelthatsinglelegpressesaresuperiortodoublelegpresses!Itturnsthemovementintoaconcentrationexercise.Manytraineesmakethemistakeofthinkingthatlegpressesareacloseequivalentofsquatting;nothardly.Usecontrolandfullrangeofmotionwhendoingthisexercise.

Startwithlightpoundageanddoareportwowithbothlegsonyourinitialsetifyouneedtosoyoucanfindtheproperfootingandplacement.Onceyougetyourpositioning,takeittooneleg(tenrepsconstituteagoodwarmup),allowingtheweighttocomedowntoapointwherethetopofthethighcontactsyourchest.Lowerundercontrolandpushexplosively.Lockeachrepfullyandcompletely.AgainIwillreassertthefullrangeofmotion,sonohalfstrokeorshallowrepshere.RefrainfromthelogicofifIcando10plateswith2legsIshouldbeabletodo5plateswithonethiscangetyouhurtquickly!Startoutlightuseafullstrokeandpushexplosively!Beawarethatyoumayhavemuscleimbalance(Idid),frominsomecasesa10%andeven30%differencebetweenlegscanexist.Hereisanexampleifyoucando10repswithyourstronglegatatopweightandonly69repswithyourweaklegthenmyfriendyouhaveamuscleimbalance.Sohowdoyoucorrectthis?Isolatetheweakerlimb!Alwaysworkitfirstandexercisepatience.InoticedthatwhenIstarteddoingthisexerciseIhada55%45%muscleimbalanceandthatafter3monthsthisnarrowedconsiderably.Doalightwarmupandthengoalloutonyoursecondset.LegExtensionandLegCurlsFortheextensionsmakesureyourbodyisupright.Donotbounceorjerktheweightitcouldshearyourmuscle.Pushtheweightasfastaspossible.Contractthethighmusclehardatthelockoutandholditforabeatbeforelowering.Lowertheweightundercontrolasthisensureslegstability.Letitdownslow(notridiculouslyslowbutcontrolled)andpauseagainatthebottom.Donotlosethetensionatanypointduringtheexercise.Lyingdownforthelegcurlswillworkyourhamstrings.IdothisexerciseonelegatatimetoisolateandcorrectanymuscularimbalancesImayhavewithinmyhamstrings.Youmustbeabletopulltheweightwithoutheaving,jerking,orcontorting.Useasmoothapplicationofpowerandtrytotouchthepadtoyourbuttattheconclusionofeachrep.Trynottolosethetensionatthebottomeventhoughyoumaywanttopauseforasecondpriortoheadingintothenextrep.Do

notletyourhipsrisewhileyoudothisasitwillonlymaketheexerciseeasierandwewantproperformandhencebeharder!Againdo2sets(awarmupandanalloutset)useagoodrhythmandafullrangeofmotion.Ifeelthatworkingmyhamstringsproperlyhasprotectedmefromsevereinjuriesthroughoutmycareersopleasedonotneglectthisexercise.CalfRaisesIhavealwaysworkedmycalveshard.Ithelpswithstabilizingmysquatting.YoucandocalfraisesmanywaysIprefertodothemseated.Hereiswhy,thereplicatethebottompositionofasquat.Thispositionemulatesthelowpositioninboththesquatandthedeadlift.Thismeansaddedsafetyformewhendoingotherexercises!Pauseatthebottomandgetabigstretchthengowayuponthetoesatthetop.Holditatthetopforafullsecondbeforeloweringundercontrol.Calvesrespondtoahigherreprangeperformalightsetandthenaheavyset.

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

THEBENCHPRESS:PreparationandInciteThebenchpresswithoutadoubt,alongwithcurls,isthemostpopularcostfreeweightexerciseinexistence.Themajorityofpeoplearefarmoreamazedbytheamountonecanbenchasopposedtotheamountofonecandeadliftorsquat.Nearlyeverybodydesiresabigbench!Nowconsiderthenumberoftimessomebodyhasaskedtheamountofyousquatordeadlift?Enoughstated!Thereareusually3motionmethodsincludedwiththispowermovement.Thewidegripbench,whichisgenerallybettersuitedforthelongerlimbedphysique;thenarrowgrip,whichisgenerallymuchbetterforthemuchshorterlimbedindividuals;andfinally,thereversegrip,whichinthepreviousfewyearshasbeenstatedanappropriatetypeforcompetitors.Thelargegrip,minimizesthedistancebenchhavetomove.Thehandsareattheoptimallegallengthof32inchesanditrecruitsmorepectoralmusclefiberstodothework.Thenarrowgrip,isnormallyaround2830inchesandinvolvesmoretricepsmusclesandanteriortriangularwork.Thereversegrip,forallpracticalpurposes,willnotbetalkedaboutinthisbook.Whatbodykindareyou?Now,pickyourdesign.Obviouslywithinthismanualwehaveourcorebenchpressandyournaturalgripshouldbeusedanyothergripyouareusingforaccessoryexercisesisreallyuptoyou.BodyPlacementThehead,trunkandbuttoughttobeextendedonthebenchfarfromtheuprightsofthebench.Thiswillavoidbenchfromstrikingtheuprightswhenpushingtheweight.Theeyesneedtobelookingdirectlyuptoafictionalareaontheceiling.Ifable,trytocurvethebackasmuchaspossible,whilekeepingtheshoulders,head,andbuttsonthebench.Thispositionwilllessenthedistancethebarhastotakeandwilllikewiseallowthelegstodrivetheshouldersintothebenchformuchhigherpower.

FootPlacementItisessentialthatthefeetareputflatonthefloorandunderneaththelifterasfaraspossible.Forthosemuchshorterlifters,incompetitors,youareallowedtodevelopaplatformunderyourfeet.Justmakesurethatwhateveryouutilizewillnotslipwhenlifting.HandPlacementIsitmuchbettertouseaclosedregulargrip(thumbaroundthebar)ortheopenhand"false"grip(thumbbehindthebar)?Worldrecordshavebeensetusingeithermethod,soapparentlythisisnotexactlywhatmakesworldrecords.Ihaveactuallyseenlotsoflifterscarriedtothemedicalfacilitywithbustedribsandinternalinjuriesfrommakinguseofthefalsegrip,soinmyopinion,andweknowaboutviewpoints,theincorrectgripishazardousandunwieldy.BarPlacementWhenloweringthebar,bringthebardowntothelowerpectoralarea.Whenintheexaggeratedarcbodypositionandtouchingthebarinthelowerpectorallocationyoucanquicklyseethatthedistancethebarneedtotravelismuchlessthanwheninaflatposition.Typically,thelifteroughttomovethebaratanangleorpaththatfeelsmostnatural.WristWrapsImakesureeverybodyhasseenlifterswearingwristwrapsandquestionedwhatfunctiontheyserve.Belowistheresponse.Theymustprobablyusewristwrapsifalifterhasweakwristsortendinitisinthewristlocation.Thesewillnotaddanypoundstoyourlift;howeverwillmakeitlessuncomfortableifyouhavethemcovered.TheBeltManylifterswonderifthebeltassiststhebenchpresstoo.Ifyouareusingtheoverstatedarc,whichisrecommended,thendefinitelystayclearofthebelt.

BenchPressShirtsTheuseofbenchpressshirtshasnotonlyminimizedthenumberofbenchpressrelatedinjuries,howevertheyhaveactuallyenabledlifterstosetbrandnewbenchpressrecords.Thebenchpressshirtactssimplylikethesquatsuitbecauseitaddsadditionalsupporttohelpthemusclesinmovingheavierweight.,ifyoumakeuseofthebenchshirtintrainingyouwillbeabletotrainwithheavierweightsandstimulatemoremuscledevelopment..Thiswilleventuallybringaboutbrandnewpersonalrecordsinthebench.HowToUseTheBenchPressShirt:Benchpressshirtscomeindifferentthicknesses.Usethebenchpressshirtsimplylikeyouwouldusethekneewrapsandsquatsuit.Startoutputtingonaloosefittingshirtwhenyoustartdoingsetsoffivereps,thenslowlyworkuptothecontestshirtastheweightgetsheavierandrepetitionsdecrease.(Thisisjustgeneral)Warning:Donotliftinashirtwithtearsofrunners.Soonerorlatertheshirtwillburnoutwhileyouarereducingtheweighttoyourchest.Thiswillnodoubtcauseyoutocompletelylosecontrolofthebar.Thechanceofinjuryisnotworththepriceofanewbenchpressshirt.BreakingDownanEdCoanBench:Fartoomuchtrainingtimeisspentperformingbenchpressesandcurls.Ifasmuchtimeandenergyweredirectedattraininglegsandback,theseathleteswouldendupawholelotstrongerandbiggerasaresult,Itrainedmychestandbicepsabout25%ofmyavailabletrainingtimewhileshoulderandtricepsmakesupaboutanother25%.Backandlegscomprisedtheother50%ofmyworkoutroutines.Doyouseethesymmetry?Thebenchcanbebrokendownlikethis,pristinetechniqueexecutedwithperfectconcentrationandlotsofintensity!Ipreferredtoworkthestandardcompetitionbench,narrow(close)gripwithapause,aswellasinclinebenchpressalsowithapause.Iam56andusea28inchgrip,measuredfromforefingertoforefinger,inthecompetitivebenchpress.Takeaslightlywidergripifyouaretallerandanarrowergripifshorter.Usethisidenticalgripwidthontheaccessoryexercisesifyoucan.

Digyourfeetinhard,thiswillstabilizeyou.Archyourback,keepyourbuttincontactwiththebenchatalltimes.Neverbouncethebaroffyourchest.Iuseatouchandgostyle;thebaristakendownundercontrol,contactsthechestpreciselyandlightlybeforeIexplodeupwards.Gripthebarhard!LeavesomeFingerprints!Inhalemightily,pushthebaroffthesupports,lowerthebarslowly,contactthechestandexplodeup!Pushstraightupinitially.Towardstheendofthestroke,arcthebarslightlybacktolockout.Exhaleatthetopandrepeat.Useaspotteratalltimes.Itreallyisthiseasy.Thehardpartiscontinuallymonitoringthesesimplistictechnicalguidelinesandmakingtheappropriateadjustments.Yourtechniqueisyoursignaturesomakeitlegible.LayingoutaCycleObviouslywehavean8weekplanforyouhereandIwantyoutofollowthatespeciallyifyouarestartingout.ButifyouwanttoexperimentIamgoingtogiveyouanotherexamplehere.Letssayyour1RMis250lbsinthebench200lbsinthenarrowgripbenchpressand175lbsinthe45degreeincludebenchpress.Nowletssaythatyouwanttogetto280lbs1RM.Hereishowonewoulddoitin12weeks.AgainIwantyoutounderstandthebasic8weektableintheverybeginningofthemanualisidealnomatterwhereyouareatinyourliftingroutine.8weeksisagoodstarttogetyourgainsfromeitherstartingout,forcompetitions,recovering,younameit.Iamprovidingdifferentexamplesforyoutogetasenseofwhatcouldbedone.Tosucceedyouneedtoberealisticinyourinitialselfassessmentandconservativeinyourweeklyjumps.Manylifterswilladdbodyweight(purposely)overthecycle.Attemptingtogainapoundofmuscleaweekovertheliftofthepowercycle,willstimulatemusculargrowth.Goodeatingwillspeedrecoveryandmakesureyoumaintainpositivenitrogenbalance,theoptimalmetabolicstateforfuelingstrengthgainsduringthelifeofthecycle.

EdCoans12WeekBenchCycleExampleWeek Bench NarrowGrip InclineBenchPress1 160x8 120X8 80X8

2 170x8 130X8 90X83 180x5 140X8 100X84 190x5 150X8 110X85 200x5 160X5 120X56 210x5 170X5 130X57 220x5 180X5 140X58 230x5 190X5 150X59 240x3 200X3 160X3

10 250x3 210X3 170X311 260x2 230X2 180X212 270x2 240X2 190X2

13 280x1 250X1 200X1New1RM 280 250 200

Note:ThisisanexamplethatobviouslyincludessomeofyouraccessoryexerciselayoutThistypeofapproachcouldbedeemedStrengthCycling101ifyouwill.Thereareloadsofsophisticatedcyclevariations,thoughallhavecertaincommonalities,allsystematicallyintroduceorreduceextraneouselements.Rest,sets,reps,exerciseselection,etc.theyarealltinkeredwithtogooseprogress.NowgoaheadandscrolldowntoDay2whichwouldbechestexercises!YoucanalsogototheCoanVideoLibrarywithinthemembershipandseethewayIactuallyperformedtheexercises!

Day2:ChestandAbsBenchPressWeek1:Startwitha10,5,2pyramidfollowedby3Setsof10withthesameweightonallthreesetsthesewillbeyourworksetsWeek2:SamePyramidbutgoup10lbsonthetopsetfor8repsagainthreesetsWeek3:Newpyramid10521thengoup10morelbsthanthepreviousweek3setsof5repsWeek4:Samepyramidbutgoup10lbsfor3setsof4reps.Week5:Samepyramidyetgoupanother10lbsfor3setsof3repsWeek6:SamepyramidGoup10lbsfor3setsof2repsWeek7:Samepyramidupto2setsof2repsWeek8:MaxoutTime!Pyramiduptoanewrecordforyourself(yourenewonerepmax!)

*Note:Remembertotakeaweightyouknowyoucanget.Nomisses,thisistofindouthowwellyoudidonthisbeginningcycle.Againtheseexercisesare

designedforyoutoincreasestrengthwithinyourbenchingroutinebuildingasolidfoundation.

ApproachtoChestExercisesfromEdCoanWhenitcomestotheBenchPressyouneedtostartwithasolidtechniqueconcept.Youneedtodevelopaliftingstyle.Heisanexample;keepyourbuttonthebenchatalltimesnoexceptions.Keepyourfeetflatonthefloor.Inhalelikeyouaretryingtosuckalloftheairoutoftheroomonthedescent.Lowerthebarinaslow,controlledfashiontoapointjustabovethenipples.Donotbouncethebaroffthefullyexpandedchest.Driveitstraightupandthenglidebacktowardstheracks.Iusea28inchgripbetweenmyforefingers.IlockallmyrepsfullyatthetopandIpausemynarrowgripbenchpressesandinclinepresses.WhydoIdothis?Inthebenchpress,Icanmovemoresignificantweightwithatouchandgoapproach.Tocomplementthisloosetechnique,Ipauseallmyauxiliarywork;thepauseforcesmetoexplodetheweightoffmychest.IfIdontexplode,theweightwillnotbudge.AdditionalExercises:NarrowGrip(CloseGrip)BenchPressWhydowedonarrowgripbenchpresses?Simple,bigger,stronger,tricepsanddeltsarebuiltthroughnarrowgripbenchpressing.Thiswillresultinaheaviercompetitivebenchpress(ormakeyoureallystrongwhicheveryourgoalis).Makesuretheribcageismaximallyexpandedasthebarispaused.Maintainmusculartensionthroughoutthepauseandexplodethebaroffthechest.

InclinePressVerysimilartotherestofthebenchroutines,takeinyourair,letthebardownundercontrol,thenpressupandsomewhatback.Iusetwoworksetsincompetitivebenches,narrowsgrips,inclines,andpressbehindthenecks.Iwillworkuptoatopweightandthenperformtwosetswiththispoundage,usually,butnotalways.Thekeyistoperformthesewithprecision.

CloseGripBenchPress:2Sets8reps*(3fingerscloserthanaregularbenchpressgrip)BesuretodropmuchlowerinweightInclineBench(barbell):2Sets8reps*(regularbenchpressgrip)Againstartingatalightweight

ChestFlys:2sets20repsdumbbellormachineTricepsPushdowns:4Sets10repsDips:3Sets1020repsAbs:Yourchoice3sets20repsTHEDEADLIFT:PreparationandInciteNumerouswhohaveobservedapowerliftingsatisfyhavestatedoutofthe3liftsthedeadliftisthemostremarkableandincrediblelookingofthe3.Lotsoftimesaremarkabledeadliftmeansthedifferenceinbetween2ndandfirstplaceincompetition.Thisiswhypowerliftersstate,"Thecompetitionisn'treallyovertillthebartouchesthefloor."Thedeadliftincorporatesoverallstrength,explosiveness,andpower.Itisamongthefewliftswhereyouhavenoideawhattheweightfeelsliketillyoubeginthepull.Thisimpliescorrectmentalpreparationisnecessarytomovethoseheavysingles.Thedeadliftisnotjustforpowerlifters.Asyouwillfind,thisexercisewillconstructtotalbodymassmorequicklythananyothersingleworkout.Lotsofweightliftersarescaredtoattemptthismassbuildingexercise,andIhaveactuallyseensomeprettybadformutilizedbythelonelyfewwhoutilizethisworkout.TheStanceTherearetwokindsofdeadliftpositionsbeingutilizedtoday:theconventionalstyleandthesumostyle.Withthetraditionalstyletheliftertakesastanceaboutshoulder'swidthandthearmwillhangstraightoutsidetheknees.Thisstanceutilizesmoreofthequadsandlowback...sokeepthosehipsdownandthatbackstraight.Thesecondstanceissumo.Sumostanceisapositionanywherefrompastshoulder'swidthtoamoreextremewidestance.Ofcoursethearmswillhanginsidetheknees.asyoucansee,thesumostancegetsthelifteralittleclosertothefloorsothebaractuallyhaslessdistancetotravel.Alsothelifteris

startinginmoreofahalfsquatposition.Asweallknowyoucanhalfsquatmuchmorethanfullsquat.Withthisstancemoreofthestressistakenoffthelowbackandputonthehipsandglutes.Whichstanceisthebest...wellworldrecordshavebeensetbyliftersmakinguseofbothstances.FeetandShinPositionFeetoughttopointouttoa45degreeangle.Theshinsneedtobe2to3inchesfromthebarthenwhenyouinfactflexdown,theshinswilltouchthebar.Mostoftheweightwillbeontheheelsofthefeetsimilartothesquat.Duringascentthebarwilltravelasclosetothelegandshinsaspossible.HandPositionWitheitherstanceareversegripshouldbemadeuseof.Donotmakeuseofahookgrip...holdthebarhighuponthepalmtocompensateforanyrollofthebarwhenpullingtheweightup.Thegripoughttostartwiththeindexfingerandthelittlefingerborderingtheknurlinginthemiddleofthebar.HeadPlacementandWhereToLookJustliketheformforsquats,theheadshouldbeup,thehipsdown,andthebackflat.Ican'toveremphasizetheimportanceofthisbitofadvice;justsinceitwillassistthelifteravoidlowbackinjuries.Bykeepingthehipsdown,thetensionistakenoffthereducedbackandputonthemoreeffectivequadriceps.Keepingtheeyesandheadup,aidsinkeepingthespineinproperposition.TheBeltThebeltisutilizedtomaintainlumbarintegritythroughascentanddescent.Getabeltthatisaswideinthefrontasintheback.Refrainfromusingabeltthroughoutlightersets.Attempttojustuseabeltformaximalandnearmaximalsetsortheheavyworksets.Thebeltlesssetsenablethedeepabdominalmusclestoreceiveatrainingstimuluswithoutputtingexcessivecompressiveforcesonthespinalcolumndisks.LiftingSuits

Liftingsuitsareanadditionalrequirementforhugedeadlifts.Itissuggestedthatextremelytightsuitsbeutilizedforthosethatsumoliftandaloosersuitforthetraditionalstancedeadlifters.WhenToUseALiftingSuit:Putonasuitwhenyoustartgettingintothesetsoffivereps.Iliketoutilizethreevariousfits.Onethatisalittleloosefitting,onethatistightfitting,andacontestsuitthatisasizeor2toolittle.Theliftingsuitshouldgettighterastheweightsincreaseandtherepetitionsdecrease.Soyouwouldutilizetheloosefittingsuitforthesetsof5andthecompetitionsuitforyourheaviestsetsandcontest.Theheaviertheweightthemoresupportyouwillrequire.Manyknowledgeableliftersevenleavethestrapsofthesuitdownuntiltheystartdoingsingles.Warning:Constantlyexamineyoursuitforrunnersorsplits.Donotdeadliftinasuitthatthatmaypotentiallyripor"blowout."Whenthesuitblowsoutallsupportwillallofasuddenbelost.Thismightpotentiallytriggeryoutocompletelylosecontrolofbaraswellasfallwiththeweight.Theopportunityofinjuryisnotworththecostofabrandnewsuit.FootApparelThecloserthelifteristothefloor,thelessdistancethebarhastobepulled.Thus,lessoverallworkandpotentiallyevenmoreweightlifted.Lotsofliftersprefertodeadliftintheirsocksorathinsandal.Neitherofthese2offersignificantlytraction.Itisverypossiblethattheliftermightslip.Anotherpopularshoeisthefumblingshoe.Thefumblingshoehasanextremelythinsole,hasgreattraction,andlikewiseprovidesanklesupport.Inmyopinionthisisthebetterchoiceoffootclothing.ChalkManyliftersutilizeamagnesiumcarbonatechalkwhendeadlifting.Itishighlysuggestedthatthehandslightlychalkedtopreventanyslippingofthebar.

Numerousliftersutilizepowderonthethighstocutsomeofthefrictionthatisencounteredwhenthebarispulleduptheleg.BreakingDownanEdCoanDeadlift:ConventionalDeadlift:Intheconventionaldeadliftstartwiththeshinstouchingthebar.Iusenarrowfootspacingwithaboutsixinchesbetweenmyheels.Squatdownkeepingaperfectlyflatbackandgripthebarbellaninchoutsidethesmoothportionofthebar.WhenstartingtheliftIapplyabout100lbsofupwardpressureonthebar:notenoughtoliftit,butenoughtoacquiremuscletensionthroughoutmybody.AsIamtensed,inprelaunchedposition,Irundownmymentalchecklist:backflatandtight?Headup?Shouldersback?Tailbonelow?Armsstraight?ThenIexplodeupward,pushinghardwiththelegstoinitiatethemovement.Pushwiththelegs,pulltheweightin,keepthechestup,andpulltheshouldersback.Asthebarleavestheplatform,Ithrowmyheadupandback.Thebartravelsupmyshins,whichareperpendiculartothefloor.Ileadwithmyhead,whichforcesmyshouldertomovebackandup.Iamattemptingtokeepthehipsfromrising.Ifthestructuralintegrityofthelift(establishedattakeoff)ismaintained,theliftwillbesuccessful.Ifthehipscomeuptoofast,theuppertorsowillbepitchedforwardandthebarwillstallbecausethelowerbackisunabletoreestablishtheoptimalgroove.AsthebarbelldragsupoverthekneesandreachesthethighsIkickthebarback,alongtheplaneofthethigh.ThisisabiomechanicallysuperiorpullingthepositionandifIcangettheweighttothisposition,Icanfinishit.Mystrongpointismyfinish.Thisiswhereagoodgripcomesintoplay.Thebetteryougrip,themoretimeyouhavetopullaweightandlockout.Atlockout,everythingshouldarriveatonce.Thisholdstrueforallstyles!Ifthedeadliftisdonecorrectlytheshins,thighs,hips,torsowillsimultaneouslysnapintothelockedverticalposition.Incorrectlydone,thelegswilllockoutfirst,leavingthetorsoinadisadvantageousposition,andthenhavingtocraneorderricktheweighttolockout.Weaklegstrengthinrelationtobackstrengthisthe

culprit.Ilowerthebarcarefullyandreplaceitontheplatform.Withoutreleasingmygrip,losingmypositionorrelaxingmymuscletension,Ipauseforasplitsecondandpullthenextrep.Thisisknownasdeadstopstyle.Mostpowerliftersbouncebetweendeadliftrepstotakeadvantageofmomentumandthismakesthestartofthedeadlifteasier.Ineverbounce,andalwaysdeadstopbetweenmyreps.Deadstoppingimprovestheabilitytobreakaweightfromthefloor.Squatsandbenchesareeccentricconcentric:deadliftisconcentriconly.Dontmakedeadliftseccentricconcentricbybouncingthereps:deadstoprepsandpurposefullybreakthemomentum.SumoDeadlift:Ithinkofmysumostyledeadliftasareversesquat.IpointmytoesslightlyoutwardasIassumemystance.Myshinstouchthebarwherethe32inchringscirclethebar.Dependingonyourheight,thisfootwidthwillvary.Idescendwithastraight,tight,relativelyuprightback.Igrabthebarwherethesmoothtouchestheknurlinganddripmyhips.Iwiggleintopositiontensingmylegs,buttandback.Fromthistightandlowstartingposition,Iinitiatethepullbepushingwithmylegs.MybackstaysflatandImakesuremycheststaysinflatedasIbeginthepull.Thedeadliftisthenumberontechniquepowerlift.Pastacertainpoint,youwillnotbeabletomuscleupalift.Sumodeadliftingusesprimarilyhipandlegpower.Backinvolvementis(relatively)minimal.Establishaperpendiculartorsopositionatthestartandmaintainitthroughout.Gravitationalforceswillwantthebacktobendyouforward.Throwtheheadbacktocounteractthistendency.Asthebarleavesthefloor,Ipushdownwiththelegsandpulltheweightintome.DuringthispullitinphaseasIcallit,Ishootmyhipsforward.Pushdownwardwiththelegsandkeepthechestupasyoudrivethehipsforwardandthrowtheshouldersback.Themistakemostsumopullersmakeisneglectingtoperformlowerbackstrengtheningconventionalstyledeadlifts.Asumopullerneedsastronglowerbacktoresistthenaturaltendencytoallowthehipstoriseduringtheinitialphaseofthelift.Ingraintechniqueoneveryrepofeveryset.

CompetitionDeadliftChart

EdCoans15WeekDeadliftCycleExampleWeek Weight

&RepsAllOutTopSet

DeadliftStyle EquipmentWorn

1 710x5 1 Conventional None2 725x5 1 Conventional None3 740x5 1 Conventional None4 755x5 1 Conventional None5 770x5 1 Conventional None6 795x3 1 Conventional None7 805x3 1 Conventional None8 780x3 1 Sumo Belt8 815x3 1 Conventional None9 800x3 1 Sumo Belt9 825x2 1 Conventional None

10 820x3 1 Sumo Belt10 835x2 1 Conventional None11 840x3 1 Sumo Belt12 860x2 1 Sumo Belt13 880x2 1 Sumo Belt14 off New1RM 900x1

Note:Thisisanexamplethatobviouslyincludessomeofyouraccessoryexerciselayout

FinalDeadliftTip:Iusealotofbackandhipinmysquat.OverthepastfewyearsIhavebeenforced,duetoinjury,topullusingconventionalstyle.MypoundagesuffersbecauseIcanpullfiftypoundsinexcessofmycurrentconventionaldeadliftbyusingsumo.Iwouldurgeyoutopracticebothtypesandpleaseworkinsomestiffleaddeadliftsandtheirofftheplatedeadliftvariants.Plateworkwillastronomicallyboostyourregularpullingability.IwilldropstifflegswhenIcommencesumopulling.Rowlikeapowerlifter,movesomeseriouspoundageandsavethelightandprecisestuffforthechins,pulldownsandreardeltoidraises.Thisishard,hardwork,soeatsomewholesome,nutritiousfoodafterthisworkout.Ahighproteinandhighcarbohydratesportsdrinkisgreatafteratoughworkout.

DAY3:Back,Calves,andAbsDeadliftWeek1:Startwitha10,5,2pyramidfollowedby3Setsof10withthesameweightonallthreesetsthesewillbeyourworksetsWeek2:SamePyramidbutgoup15lbsonthetopsetfor8repsagainthreesetsWeek3:Newpyramid10521thengoup15morelbsthanthepreviousweek3setsof5reps

Week4:Samepyramidbutgoup15lbsfor3setsof4reps.Week5:Samepyramidyetgoupanother15lbsfor3setsof3repsWeek6:SamepyramidGoup15lbsfor3setsof2repsWeek7:Samepyramidupto2setsof2repsWeek8:MaxoutTime!Pyramiduptoanewrecordforyourself(yourenewonerepmax!)

*Note:Remembertotakeaweightyouknowyoucanget.Nomisses,thisistofindouthowwellyoudidonthisbeginningcycle.Againtheseexercisesaredesignedforyouto

increasestrengthwithinyourdeadliftroutinebuildingasolidfoundation.

ApproachtoBackExercisesfromEdCoanIperformfourvarietiesofdeadliftingwhichareconventional,sumo,andthetwostiff

leggedvariantsoftheconventionaldeadlift(offthefloor,offablock).Typically,Iwillperformconventionaldeadliftsthenbackthemupwithafewsetsofstiffleggeddeadlifts.Isavemysumodeadliftsforthelastsixworkoutspriortocompetition(obviouslydependingonhowyouareusingthisstrengthtrainingmanualusethesumoasyouseefit),Ifindthatsumodeadliftsmixedwithsquatsinthesameweakcanreallybehardonthehipsandlegscausingyoutoovertrainthemuscles.SoIalternatetheconventionalwiththesumo.AdditionalExercises:BentOverRowsTakethebarwithaslightlybiggerthanshoulderwidthandassumea60degreeangle,archthebackandfromthedeadhangpositionstraightenyourbodyout(attheangle)about10degreesupwardly(readexplosively)movingtheweight.Keepthelegsstatic,donotletthemstraightenorbend.Alsodonotholdtheweightatthetopforapauseasthisreducestheamountofweightyoucanuseandrenderstheentireexerciseuseless!Pullhard,thebarshouldtouchyourwaistandthenlowertheweightforthenextrep.Latpulldowns/ChinUpsWidegrip,inhaleasyoupullup(orinthecaseofthelatpulldownspulldown),andexhaleasyoureleasedown(oragaininthecaseofthelatpulldownsextendandstretch).Donotleanbackasyoudothelatpulldowns.BentoverLateralsThisexercisebuildstheoftenneglectedreardelt.Userelativelylightpoundage.Fullrangeofmotionandminimalbodyheave.

Bentoverrows(myfavorite):2Sets10reps*Makesuretodoawarmupweightwithamediumgripatfirst1Armdumbbellrows:1set20reps(Iliketojustdoanalloutsetafterbarbellrows)ChinupsorLatPullDowns:3sets1012reps(widegrip)SeatedCalfRaises:3Sets1012repsAbs:Yourchoice3sets20reps

Day4:LightChest,Arms(BicepsandShoulders)LightWeightWidegripBenchPress:3sets10repsStandingMilitaryPressorSeatedBehindtheNeckPress:3Sets812repsUprightrows(widergrip):3Sets812repsBentOverDumbBellLateralRaisesorMachineBackDelts:3sets15repsBarbellCurlsorPreacherCurlsorDumbBellCurls:4Sets12RepsPressBehindtheNeckLowerthebartoapointwherethenapeoftheneckmeettheskullandpushupwards.Lockfullyoneachandeveryrepanddontskimponloweringthebarbell.ThePBNstimulatesthedeltsandtricepstoalesserextent.Ikeepmychestoutandelbowsbackonthedescentandascent.FrontLateralRaises

FormyfrontlateralraisesIdonothavemypalmsfacingdownbutinsteadhavethemfacingtowardsmealmostlikeahammercurl.Ifeelthishandpositiononthedumbbell,itisolatesthefrontdeltmore.Imovethedumbbellstogetherandavoidheavingtheweight.Lettheshouldermovetheweightandmaintainacontinuoustensionthroughthemovement.SideLateralRaisesIprefertodotheseseatedbecauseitforcesmetodoastrictermovementthereforeisolatingmyshouldersmore.ThishelpsreducethenaturaltendencytousethebodyEnglishtoswingtheweights.Mostofthetensionoccursatthetopofthestroke.Donotcutthestrokeshort,andtherebyavoidthemusclebuildingportionoftheexercise.

YourLiftingSchedule:Whatwasgivenabovewasaverygood4dayaweekprogramtohelpyouincreaseyourstrengthnomatterwhatlevelyouareat.ObviouslyifyouaregoingforcompetitionyouwillwanttoseeourforthcomingCompetitionguidewhichisfreewithyourmembership!Aslongasyouaredoingthis4dayscheduleyoucandoa2daysononedayoff2dayson2daysoff(ona7dayweeklycycle)thiswaylegs,chest,andbackgettheirowndays.Mostathletespowerliftersorotherwiseenjoythistypeofatrainingscheduleasitisverypractical.Thiscouldbemodifiedfora3dayscheduleaswellandwouldlooklikethis:Day1:LegsDay2:ChestandArmsDay3:BackandShouldersLetssayyouwerereallypressedfortimedaysoftheweekwise.A2dayschedulewouldlooksomethinglikethis:Day1:Legs(dropthelegpress),Chest,TricepsDay2:Back,Shoulders,Biceps(dropstiffsandlaterals)AnImportantNoteonRestDays:Iwouldliketostresstheimportanceofrestasitrelatestothestrengthbuildingprocess.Inmyowncase,Isleeplikearock.MybodyseemstocraveeverysecondofrestIcanprovideit.Iamconvincedthatthereisadirectrelationshipbetweensleep,muscularrecuperationandgrowth.Well,nokidding,yousaybutyouwouldnotbelievehowmanyathletesaredoingalltherightthingsinthetermsoftrainingandeating,yettheydontprogress.Ifyoudigfurtheryouusuallyfindoutthattheyarenotgettingqualityrest.ThereisadifferencebetweenlounginganddeepREM(rapideyemovement)regenerativesleep.TolayaboutwatchingTVis

notthetypeofrestIamreferringto.Isleeparoundtenhoursadayandneedittorecuperateandgrow.Sciencehasbeguntocatchuponmythoughtsaboutthis!Abodythatisnotrestedcannotheal.Fullandtotalreststimulatestheregenerativeprocessesfullyandtotally.Shouldaspiringpowerliftersandthosewantingtogrowinstrengthsleep10hoursaday?No,notunlessyouaresquatting1000lbsorpulling900lbs.MyrestrequirementsaredirectlyrelatedtothepoundageandabuseIputmybodythrough.Thestressandtraumaofheavyliftingandheavyweighttrainingisextreme.Bottomlinenomatterifyouworkafulltimejob,throughsomeovertimeinthereorifyouareafulltimeathleteyouneedtomakesureyourbodyisgettingtheproperrestrequirements.Ifnotitwillseverallyeffectyourstrengthtrainingandgrowth.SimpleNutritionalandSupplementationThoughts:AtthepeakofmypowersIwouldtakeinbetweenoneandoneandahalfgramsofproteinperpoundofmybodyweighteachandeveryday.SobackthenIwastakinginabout240360gramsofproteinperday.Iwouldusuallydrinkaproteinshakeortwothroughoutthedayinordertomakethosenumbershappen.IcouldntgetitfrommyfoodintakealoneasIwasnotahugeeaterbypowerliftingstandards.Iwouldhighlyrecommendyougetsomethingtoeatafteryourworkout.Itmakesperfectsensetorefuelafteratoughpowerliftingworkout.Ifyoucannotgetsomewheretoconsumesomerealfooditsbesttogetaproteinshakeinyouafteragoodworkout.Youhavetobeabletorefuelandfeedyourbody.IntermsofsupplementsIwouldtakeCreatinemonohydrateasithelpedmetorecoverfromtrainingmuchquicker,andIalsofoundthatIcouldactuallymaintainmyweighteasierwhileIwasonit.Soproteinpowderandcreatineweremygotoforsupplements.Iwouldalsoincorporateamultivitaminandmineralsaswellasafewvitamincwithbreakfast.Bottomlineistonotovereatandespeciallydonotundereat.

Iwouldeat4squaremealsadaywithlittletonosnackingbetweenmeals.Mygeneralruleofthumbforproteintocarbstofatwasabout403030.SomepowerliftersworrymoreabouttheirdietandIfindthatcounterproductive.Whenplanningoutyourmealseatamodestportionofproteinwithsomestarchycarbslikericeandorpotatoesandmakesuretoincludesomefiberwhetheritssomegoodgreensorwhateveryourfavoritefiberwouldbe.Iwouldtrytoavoidnighteatingateverycost.After7pmitputonfat!Ifyouarelookingtogainweightmysuggestionwouldbetodoitslowly.Nomorethanapoundortwoaweek.Ifyouaregainingmorethanthatchancesareitsfat.Ifyouneedtoloseweightalsodoitslowly.Thechancesofyoulosingweightfastcancontributetoyoulosingmuscleaswell.Thebottomlineisthis,dontstarveyourselfanddontstuffyourself.Keepitsimpleandlistentoyourbody.Myhopeisthatyoutakethese8weeksseriously;yougetactiveinsubmittingquestionsandespeciallyvideoswhilealsobecomingaforceofencouragementintheforum/Facebookgroup.Iamdoingthisprojectforyou!YouboughtthisprogrambecauseyouwantedtoinvestinyourhealthandfitnessfutureDontwasteit!NowLetsGetStronger!EdCoan