Ed Coan's Secrets to Powerlifting Success: The Life, Times & Training of The Greatest Powerlifter of All-Time
Ed Coan: The Man, The Myth, The Method
If you are interested in powerlifting, you have probably heard of Ed Coan. He is widely regarded as one of the greatest powerlifters of all time, and his training method is still popular among lifters of all levels. But who is Ed Coan, and what makes his method so effective? In this article, we will explore the life, career, and philosophy of Ed Coan, as well as his famous training method that has helped thousands of lifters improve their strength and performance.
ed coan the man the myth the method pdf
Who is Ed Coan?
Ed Coan is a legendary powerlifter who has set over 70 world records in various weight classes and federations. He has won 10 IPF world championships, 5 USPF national championships, and numerous other titles and awards. He is widely considered to be the best powerlifter ever, and has been nicknamed "The King of Powerlifting" and "The GOAT" (Greatest Of All Time).
His early life and background
Ed Coan was born on July 24, 1963, in Chicago, Illinois. He grew up in a working-class family and was interested in sports from a young age. He played football, baseball, and wrestling in high school, but was not very successful due to his small size. He started lifting weights at 14 years old to improve his athletic performance and confidence. He soon discovered that he had a natural talent for lifting heavy weights and became passionate about powerlifting.
His powerlifting career and achievements
Ed Coan competed in his first powerlifting meet at 16 years old, weighing 114 lbs (52 kg) and lifting a total of 760 lbs (345 kg). He quickly progressed through the ranks and broke his first world record at 19 years old, weighing 148 lbs (67 kg) and lifting a total of 1,410 lbs (640 kg). He continued to break world records in every weight class he competed in, from 148 lbs (67 kg) to 275 lbs (125 kg). His best lifts include a 975 lbs (442 kg) squat, a 584 lbs (265 kg) bench press, and a 901 lbs (409 kg) deadlift. His best total is 2,463 lbs (1,117 kg), which he achieved at 220 lbs (100 kg) bodyweight. He is also known for his impeccable technique, consistency, and longevity in the sport.
His training philosophy and principles
Ed Coan's training philosophy is based on simplicity, specificity, and hard work. He believes that the best way to get stronger is to focus on the main lifts (squat, bench press, deadlift) and perform them with perfect form and maximum effort. He also believes that assistance exercises are important to address weak points and prevent injuries. He follows a few basic principles that guide his training:
Train with a purpose: Every workout should have a clear goal and a plan to achieve it.
Train with intensity: Every set should be performed with maximal or near-maximal effort.
Train with progression: Every workout should be slightly harder than the previous one.
Train with variation: Every workout should have some variation in exercises, sets, reps, or weights to avoid stagnation and boredom.
Train with recovery: Every workout should be followed by adequate rest, nutrition, and recovery methods to allow the body to adapt and grow.
What is the Ed Coan Method?
The Ed Coan Method is a training program that Ed Coan used to prepare for his powerlifting meets. It is a 10-14 week cycle that focuses on one main lift per week, with assistance exercises for the other lifts. The program is based on a linear periodization model, where the intensity (weight) increases and the volume (sets and reps) decreases over time. The program also includes planned deloads and peak weeks to optimize performance and recovery.
The basic structure and progression
The Ed Coan Method follows a simple structure and progression for each main lift. The program consists of four phases: accumulation, transmutation, realization, and taper. Each phase has a different purpose and duration:
Phase
Purpose
Duration
Accumulation
To build strength and work capacity by increasing volume and frequency
4-6 weeks
Transmutation
To convert strength into power by increasing intensity and speed
3-4 weeks
Realization
To test strength and set new personal records by lifting heavy singles
1-2 weeks
Taper
To recover and peak for the competition or max out day by reducing volume and intensity
1-2 weeks
The progression for each main lift is based on a percentage of the current one-rep max (1RM) or a projected one-rep max (PRM) for the end of the cycle. The percentage increases by 2.5% every week until the realization phase, where it reaches 100% or more. The volume decreases by one rep every week until the realization phase, where it reaches one rep. The program also includes a "speed set" after the main set, where the weight is reduced by 10% and performed for 3 reps as fast as possible.
The main lifts and assistance exercises
The Ed Coan Method focuses on one main lift per week, rotating between the squat, bench press, deadlift, and an optional fourth lift (such as overhead press, front squat, or incline bench press). The main lift is performed first in the workout, followed by assistance exercises for the other lifts. The assistance exercises are chosen based on individual needs and preferences, but they usually include variations of the main lifts (such as pause squats, close-grip bench press, or deficit deadlifts), accessory movements (such as leg press, dumbbell flyes, or barbell rows), and isolation exercises (such as leg curls, triceps extensions, or biceps curls). The assistance exercises are performed for 3-5 sets of 8-15 reps, depending on the phase and the exercise.
The benefits and drawbacks of the method
The Ed Coan Method has many benefits for powerlifters and strength athletes. Some of them are:
It is simple and easy to follow.
It is specific and focused on the main lifts.
It is progressive and challenging.
It is adaptable and customizable.
It is proven and effective.
However, the Ed Coan Method also has some drawbacks that should be considered before using it. Some of them are:
It is demanding and taxing on the body and mind.
It is not suitable for beginners or intermediates who need more frequency and variation.
It is not optimal for hypertrophy or conditioning goals.
It may require some trial and error to find the right weights and assistance exercises.
It may not work for everyone due to individual differences in recovery, genetics, or preferences.
How to use the Ed Coan Method for your own goals
The Ed Coan Method is a great tool for powerlifters and strength athletes who want to improve their performance in the main lifts. However, it is not a one-size-fits-all solution that will work for everyone in every situation. Therefore, it is important to know how to use the method for your own goals and circumstances. Here are some tips on how to do that:
How to customize the method for different levels and preferences
The Ed Coan Method is designed for advanced lifters who have a solid foundation of strength and technique. However, it can be modified for different levels and preferences by changing some variables such as the starting weight, the weekly increase, the number of sets and reps, the assistance exercises, and the length of the cycle. For example:
For beginners or intermediates who need more frequency and variation, the method can be used as a template and applied to two or three main lifts per week, with lower percentages and higher volumes.
For lifters who prefer higher intensity and lower volume, the method can be used as a peaking program and started at a higher percentage and lower volume, with smaller increases and shorter cycles.
For lifters who have a specific weakness or goal, the method can be used as a specialization program and focused on one main lift per cycle, with more assistance exercises and variations for that lift.
The key is to find the optimal balance between stress and recovery, and to adjust the method according to your feedback and results.
How to adjust the method for different body types and weaknesses
The Ed Coan Method is based on Ed Coan's own experience and preferences. However, not everyone has the same body type, leverages, strengths, and weaknesses as him. Therefore, it is important to adjust the method for your own individual characteristics and needs. Here are some tips on how to do that:
For lifters who have longer limbs and shorter torsos, the method can be adjusted by using wider stances and grips, lower bar positions, more arching, and more posterior chain involvement.
For lifters who have shorter limbs and longer torsos, the method can be adjusted by using narrower stances and grips, higher bar positions, less arching, and more quad and pec involvement.
For lifters who have a specific weakness or sticking point in a lift, the method can be adjusted by using more assistance exercises and variations that target that weakness or sticking point.
The key is to find the optimal technique and exercise selection that suit your anatomy and biomechanics, and to improve your weak links in the chain.
How to incorporate the method into a balanced training program
The Ed Coan Method is a great program for improving strength and performance in the main lifts. However, it is not a complete training program that covers all aspects of fitness and health. Therefore, it is important to incorporate the method into a balanced training program that also includes other elements such as hypertrophy, conditioning, mobility, recovery, nutrition, and lifestyle. Here are some tips on how to do that:
For hypertrophy, add some higher rep sets (15-20 reps) or drop sets after the main sets or assistance exercises for each lift. Alternatively, add one or two extra days per week for bodybuilding-style training with isolation exercises.
For conditioning, add some short and intense cardio sessions (10-20 minutes) or circuit training after the main sets or assistance exercises for each lift. Alternatively, add one or two extra days per week for endurance-style training with longer cardio sessions (30-60 minutes) or sports activities.
For mobility, add some dynamic stretches or mobility drills before each workout as a warm-up. Alternatively, add one or two extra days per week for yoga-style training with static stretches or mobility flows.
For recovery, add some foam rolling or massage after each workout as a cool-down. Alternatively, add one or two extra days per week for active recovery with low-intensity activities such as walking or swimming.
For nutrition, follow a balanced diet that provides enough calories, protein, carbs, fats, vitamins, minerals, and water to support your training and recovery. Adjust your intake according to your goals (weight loss or gain) and preferences (low-carb or high-carb).
For lifestyle, follow a healthy routine that includes enough sleep (7-9 hours), stress management (meditation or relaxation), social support (friends or family), and fun (hobbies or entertainment).
The key is to find the optimal balance between training and recovery, and to enhance your overall well-being and happiness.
Conclusion
Summary of the main points
In this article, we have learned about Ed Coan, the man, the myth, and the method. We have explored his life, career, and philosophy, as well as his famous training method that has helped thousands of lifters improve their strength and performance. We have also learned how to use the method for our own goals and circumstances, by customizing, adjusting, and incorporating it into a balanced training program.
Call to action and final thoughts
If you are looking for a simple, specific, progressive, adaptable, and proven method to increase your strength and performance in the main lifts, you should give the Ed Coan Method a try. You can download a free spreadsheet or app that will calculate your weights and sets for each week, or you can create your own based on the guidelines in this article. You can also watch some videos or read some articles by Ed Coan himself to learn more about his technique and tips. You will be amazed by the results you can achieve with this method.
However, remember that the Ed Coan Method is not a magic bullet that will work for everyone in every situation. It is a tool that you can use to improve your training and results, but it is not a substitute for hard work, dedication, and consistency. You still need to put in the effort, follow the plan, listen to your body, and make adjustments as needed. You also need to take care of your recovery, nutrition, and lifestyle to support your training and health.
The Ed Coan Method is not the only way to train for powerlifting or strength, but it is one of the best ways to do it. It is based on the experience and wisdom of one of the greatest powerlifters of all time, and it has stood the test of time and science. It is a method that you can trust and respect, and that will reward you with amazing results if you follow it correctly.
So what are you waiting for? Start your Ed Coan Method cycle today and see for yourself what this method can do for you. You will not regret it.
FAQs
Here are some frequently asked questions about the Ed Coan Method:
Q: How often should I do the Ed Coan Method?
A: The Ed Coan Method is designed to be done once per week for each main lift. However, you can modify it to suit your schedule and preferences. For example, you can do two or three main lifts per week with lower percentages and higher volumes, or you can do one main lift per cycle with more assistance exercises and variations.
Q: How long should I rest between sets?
A: The Ed Coan Method does not specify how long to rest between sets. However, a general guideline is to rest as long as you need to perform the next set with good form and effort. This may vary depending on the weight, reps, exercise, phase, and individual factors. A typical range is 2-5 minutes for the main sets and 1-3 minutes for the assistance exercises.
Q: What should I do if I miss a rep or a week?
A: The Ed Coan Method is based on a linear progression model, where every week is slightly harder than the previous one. Therefore, if you miss a rep or a week, you may need to adjust your weights or sets accordingly. For example, if you miss a rep on week 5, you may need to repeat that week or lower your weight by 5-10% for the next week. If you miss a week due to illness or injury, you may need to restart the cycle or extend it by one week.
Q: What should I do after I finish the Ed Coan Method cycle?
A: The Ed Coan Method cycle is designed to peak for a competition or a max out day at the end of the cycle. Therefore, after you finish the cycle, you should test your new one-rep maxes for each lift and celebrate your achievements. You can also take some time off from heavy lifting to recover and deload. After that, you can decide whether to repeat the cycle with new weights and goals, or switch to a different program or method.
Q: Can I use the Ed Coan Method for other lifts or goals?
A: The Ed Coan Method is primarily designed for powerlifting and strength goals. However, it can be used for other lifts or goals with some modifications. For example, you can use it for overhead press, front squat, or incline bench press as an optional fourth lift in the program. You can also use it for hypertrophy or conditioning goals by adding some higher rep sets or cardio sessions after the main sets or assistance exercises.
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