Ed Coan

If anyone has ever impressed me, it's definitely Ed Coan. A lifter who has dominated his sport in the same way that a sprinter who runs 100 meters in under 9 seconds or a pole vaulter who vaults over 7 meters would dominate!

Ed Coan soon discovered that he didn't have the genetics for bodybuilding, only when he started squatting twice a week and was able to add 2.5kg each week, he soon hit the 225kg mark. That's when he realised he could be successful in the world of powerlifting.

Ed Coan started out at 82.5kg. At that time, he put 353kg each in the squat and deadlift and managed 220kg in the bench press. At 20 he put on weight and competed in the under 90kg category. His squat and deadlift reached 390kg and over 225kg in the bench press.

He achieved the absolute superextras in the under 100kg category. He set a total of 70 world records and became the lightest lifter to break the 1087.5kg (2400lb) mark. His dominance is evidenced by the second best performance of this category at 953 kg. Ed Coan, however, gradually added up to a 1117 kg triple! With his triple, he would dominate the super heavyweight category, where there are competitors weighing 50kg more!

His strength performances bear comparison with those of super strongman Paul Anderson. After all, what would he be capable of if he possessed a skeleton oversized at 160-170kg? He'd probably pass the 500kg mark in the squat, maybe attack it in the deadlift, and be around 300kg in the benching. His training is interesting for a few reasons. It's quite different from the Russian routines and closer to a bodybuilding concept. He practices each discipline only once a week.

Ed Coan was a fan of the five repetitions - he considered five reps the best way to balance strength and volume, and the core of his training consists of fives. Conversely, he was not a big proponent of ones. For him, threes and twos made sense. The length of his cycles ranges in most cases from 10-14 weeks and is a gradual increase in intensity from 65-70% to 102%

Keep his words in mind at all times: "Find your way. Learn from the guys who came before you, but just think of it as a guide, not the Ten Commandments."

The training schedule looked like this:

MONDAY

Squat - cycle load see cycle (7-10s)
Supplements: front squats (3s); lunges (3s); lunges (6s).

(In later years also squat to high box with pause, approx. 2 x 5 and 2 x 3)

WEDNESDAY

Lying push-up - cycled load see cycle (7-10s)
Supplements - Lying pressure close (2s); Overhead press up (4s), Single arm overhead press down (3s), Forearm or overhead press - (3s)

THURSDAY

Deadlift- cycled load see cycle (7-10s)
Supplements: dumbbell pull-ups bent over (4s); Pulley pull-ups (2s); Wide push-ups (3s); Shoulder shrugs (2s)

SATURDAY

Lying push-ups - legs up slightly (2s); Lying push-ups (1s); Triceps push-ups (3s); Triceps push-ups (3s); Abdominal push-ups (3s)

Here's one of the cycles:

OFFSEASON PROGRAM

1 2 x 8
2 2 x 8
3 2 x 5
4 2 x 5
5 2 x 5
6 2 x 3
7 2 x 3
8 2 x 2
9 1 x 2
10 1 x 1

No percentages are given in the program, which is intentional. To calculate, just consider your current max performance without a jersey (not your personal best in a jersey) and then subtract about 3% of that performance from week 10.The program is very demanding. First you will reach a very interesting level in repetition strength (for 8 and 5 reps) and then the schedule tells you to perform three clean reps with a weight equal to your first attempt at a possible strength test and in two sets (week 7). You will also perform two reps with a weight very close to your max (week 9).Each workout is actually a sort of preparatory attack for some form of your max.

MEET CYCLE PROGRAM

1 1 x 5
2 1 x 5
3 1 x 5
4 1 x 5
5 1 x 3
6 1 x 3
7 1 x 2
8 1 x 2
9 1 x 1 not maximum + static hold 110% of maximum
10 2 x 5 (50-60% of race max)

In the pre-competition cycle, a half jersey (shoulders down), belt and bandages are used. In week 6, bandages are medium tight, from week 7 to week 9 race bindings. Week 10 is deload before competition. Again, these are baby steps to the max. It starts higher than the out-of-competition cycle. Week 9 is close to the max and about 2% is deducted.The percentages are not listed because, among other things, you need to monitor progress and adjust the load if necessary.This is again a very hard program for tuning strength. First (week 4) you reach max for 5 reps, then you progressively test strength for 3 reps at about the level of the first attempt at the competition, and finally you tune on weights close to the 2nd attempt and max, all initially with 2-packs.

As a bonus, I'll include part of an interview with him. Although he was never very articulate, his answers should be set in stone:

Ed, can you tell us a little about yourself?

My name is Edward Ignatius Coan, I was born July 24, 1963 and I have 3 sisters and 1 brother.

What are your best performances?

My best squat is 462.5kg in the USPF organization, deadlift 435kg and I'm going to bench press 280kg soon.

What can you say about your training?

Monday - squat and legs, Wednesday - bench and triceps supplement, Thursday - deadlift and back, Saturday light bench and shoulders.

Don't you train something like biceps?

No biceps is like a Christmas tree ornament.

What do you think is the biggest mistake lifters make when trying to improve the squat?

Overtraining and poor technique.

And what do you think is the key to a better squat?

Strong glutes and perfect squat technique.

Is there any exercise you would recommend to improve your squat?

High box squat and stop squat. Otherwise, all forms of exercises.

What about legpress?

Not bad at all, but if you squat really hard you won't be able to do legpress yet.

What do you consider your best lifting performance?

1090 kg in the triple jump in Dallas at 100 kg.

What five factors would you pick for success in powerlifting?

Knowledge, genetics, technique, for some nutrition, recovery techniques and working hard without overtraining.

What number of reps do you use in your squat and deadlift training?

Fives, threes, twos. Mainly cycling the workout, lowering and increasing the weight before the race.

What about you and nutrition?

Well, I make sure I have adequate nutrition, but I slack off from time to time.

Let's talk about the psyche.How are you progressing, what are you thinking, before a new record?

I'm trying to treat the weight like a normal weight, like one of the warm-up sets. I'm not changing anything.

You're not really trying to get pumped up when you go to the limit weight?

I don't like to waste my mental energy. I keep the motivation in and then let it shoot up on the scale.

You're over 40, what motivates you to keep going?

I listen to my body and trust myself, but I don't kill myself. It's hard for me to hold myself back, but sometimes I need to realize that I'll feel better without injury and it will help me in the long run.

Do you have any advice for beginning and advanced lifters?

Find your way. Learn from the guys who came before you, but just take it as a guide, not the ten commandments.For advanced lifters, it's important to try new things, what really works, but if something isn't broken, don't fix it...

What do you think is the difference between an average lifter and a master?

In thinking, he must know in his heart that he wants to...

What's the craziest thing you've ever seen in a lift?

Kirk Karwoski... hahahahahaha

What makes a lift bad?

The bad attitude of many lifters. More camaraderie.

What do you think of powerlifting equipment?

I don't really like all equipment, but to each his own...

And how do you feel about the steroid debate?

It's your life, it's what you want. I'm not gonna be a bedroom cop. There are no saints on this earth.

How does it feel to squat 410 kilos?

Same as 225, but with better concentration.

And how do you feel when you fail?

I'm prepared for it to hurt down there, but I can't stop it. I'm disappointed and angry.

How do you prepare before a competition?

I watch my diet, I stretch, and I make sure I get enough sleep. As for equipment, it is necessary to test it a few weeks before the competition to get a feel for it.

What would you like to change about power triathlon ?

Unify the rules, but that's a fantasy.

Will you ever attempt a strongman competition?

Maybe for small weights ... up to 105 kg, I think there is a competition and right now.

Jesse Kellum's trying to beat your total, what do you think?

He won't beat me, I've lifted under different conditions and rules, if he comes to USPF he won't make it.

Why are you staying in the USPF when you could be lifting higher weights in another organization?

I feel like that's the way it's supposed to be. Some may feel differently, but that's their business.

Do you think you could break Bolton's deadlift record in super middleweight?

Only if I could go Sumo again.

Why can't you go sumo style?

I tore a muscle and I don't want to take any chances. But who knows?

Anyone can be a great lifter.Can anyone pull 320 kg?

No, although with mental strength anyone can be strong. There are plenty of lifters in the lower categories who are strong as hell. Regardless of the amount of the triple, you can always appreciate the challenge and the journey.

Is there anything you don't have that you wish you had?

I wish I was a few inches taller.

Why taller?

I'd be a few pounds heavier.