Looking for a training program to improve your deadlift from a renowned athlete? Then you’ve found it. Ed Coan is a true legend of powerlifting.
And his deadlift was at the highest level. Even though he didn’t have the massive size of some top athletes today, he was pulling over 400 kg.
Table of Contents:
Who Is This For?
The program we’re about to review can be used by both powerlifters and bodybuilders. The first group will benefit in terms of progress for their one-rep max, while the second group can use it for both strength and size.
However, in both cases, the athlete’s level should be above average. Although, of course, beginners will also see progress. But they should lower their weights a bit at the start.
At the end of this material, there will be a table corresponding to various levels. You can refer to it and get a rough idea.
Ed Coan himself mentioned that you can increase your result by 10 to 23 kg in just one run-through.
What Is Ed Coan’s Program?
It’s a cycle or guide, lasting 10 weeks.
In addition to assistance and additional exercises, you’ll also encounter speed deadlifts in this cycle. When to perform them will be clearly indicated.
Before Starting
First and foremost, you need to know your one-rep max in the deadlift. This is your personal record, which you can perform for one rep without breaking form.
You can find it out through a testing phase. But there’s another way. You can use a one-rep max calculator, where you input your working weight and the number of reps you can do with it.
Nothing new here—before any cycle for any competitive exercise, you need to figure out your one-rep max.
Ed Coan’s Deadlift Cycle
WEEK 1
Main Sets
(75%) x 2 reps
Speed Sets
(60%) 8 sets x 3 reps (rest 90 seconds between sets)
WEEK 2
Main Sets
(80%) x 2 reps
Speed Sets
(65%) 8 sets x 3 reps (rest 90 seconds between sets)
WEEK 3
Main Sets
(85%) x 2 reps
Speed Sets
(70%) 6 sets x 3 reps (rest 90-120 seconds between sets)
WEEK 4
Main Sets
(90%) x 2 reps
Speed Sets
(75%) 5 sets x 3 reps (rest 90-120 seconds between sets)
WEEK 5
Main Sets
(80%) 3 sets x 3 reps
Speed Sets
(65%) 3 sets x 3 reps (rest 120 seconds between sets)
WEEK 6
Main Sets
(85%) x 2 reps
Speed Sets
(70%) 3 sets x 3 reps (rest 120 seconds between sets)
WEEK 7
Main Sets
(90%) x 2 reps
Speed Sets
(75%) 3 sets x 3 reps (rest 120 seconds between sets)
WEEK 8
Main Sets
(95%) x 2 reps
Speed Sets
(70%) 3 sets x 3 reps (rest 120 seconds between sets)
WEEK 9
Main Sets
(97.5%) x 1 rep
Speed Sets
(70%) 2 sets x 3 reps (rest as long as needed)
WEEK 10
Main Sets
(100%) x 1 rep
Speed Sets
(60%) 2 sets x 3 reps (rest as long as needed)
Assistance Exercises
Weeks 1-4: Perform the exercises from list 1 in a circuit (i.e., each exercise is done for one set, then the next exercise starts).
Rest 90 seconds between exercises. Perform 8 reps of each exercise and rest 2-3 minutes between each circuit.
Do 3 circuits of exercises to complete 3x8 reps of each exercise.
Weeks 5-6: Do 3 sets of exercises from list 2.
Weeks 7-8: Do only 2 sets of exercises from list 2.
Week 9: Do only 2 sets of stiff-legged deadlifts.
Note: Unlike weeks 1-4, in weeks 5-9, complete all sets for one exercise before moving to the next.
List 1 Exercises (rest 90 seconds between sets):
Stiff-legged deadlift – 8 reps
Bent-over barbell row – 8 reps
Seated cable row – 8 reps
Good mornings – 8 reps
List 2 Exercises (rest 90-120 seconds between sets):
Barbell shrugs – 5 reps
Stiff-legged deadlift – 5 reps
Bent-over barbell row – 5 reps
Seated cable row – 5 reps
Good mornings – 5 reps
Supplementary Exercises Starting from Week 5
You can use percentages for these exercises, gradually increasing the weight.
Here’s how it might look for shrugs:
Week 5 – 60%: 3x5
Week 6 – 65%: 3x5
Week 7 – 70%: 2x5
Week 8 – 75%: 2x5
Week 9 – 75%: 2x5
Percentages are based on your current deadlift max.
Conclusion
In conclusion, I want to say that this isn’t an easy deadlift cycle. You’ll have to work hard.
But on the other hand, the approach used for the additional exercises is very interesting. And given that it was designed by Ed Coan, it makes the program even more intriguing.
It’s definitely worth a try. Good luck with your training!
