Professional Documents
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There are few people that I would trust to write out a template for a beginner to
become a great lifter. One of those people is Ed Coan. He has been a mentor of
mine for the past 20 years, he has seen my ups, seen my downs, and helped out
anytime I have reached out to him. Although our training methods are different,
(progressive overload instead of conjugate training) he has developed, and seen
more great lifters than probably anyone I know.
I had used this similar system for much of my developing career in my teens and
early 20s, and made great progress (as you can see in the history part of the
book). With that being said a small portion of this book is dedicated to Ed Coans
expertise, and his approach to the development of the beginner
Ed Coan’s Advice:
Keep it simple!!!!!!
Keep it simple really means to stick to the basics and go from there. You can’t
advance in anything unless you learn from the bottom up. You can’t take a test
at the end of the year unless you read the first few chapters of the book!
I have always been a believer in doing what works with subtle changes to
work weak areas that show, as you get stronger. Doing it this way, keeps you
on track and it’s easier to learn your body and develop a more customized
training program!
Specialized exercises
Specialized exercises fix your weaker points and the intelligence that you acquire
along the way in learning your own body. Advanced lifters need more volume in
special exercises, while beginner lifters need more volume in the basic exercises
(with perfect form).
These two reasons (and many others) are why advanced lifters need less reps,
more intensity, but also less work in the classical lifts. This workout is for the
beginner.
Warning!!!!!!!
The first few years that you lift, and acquire technique
are crucial to your development both currently and in the future.
This will be Two top sets of 10 and 8 reps for two weeks each.
It’s kind of like being the first driver down the street after a snowfall. The grooves
are not set yet so you’ll be all over the place. After the groove (technique) gets
better, it’s only then that you’re ready for the next three weeks.
This will be sets of 5 reps for 2–4 sets. I loved 5 rep sets. I got very strong and
grew rapidly on these weeks.
Now that you started feeling more weight and form is better, you’ll be ready to
start peaking or setting yourself up to max at the end of this training cycle.
Now, we really get to feel some weight and see what the result could become.
The next 4 weeks are for the peak.
Two weeks of 3 and two weeks of two reps. After this, you’re ready for your test!
Let’s see what you got in week 12.
During this training cycle, take small jumps between weeks of the same reps. On
weeks that you lower the reps, take a slightly larger jump in weight. Try to never
miss a weight, always go a little on the lighter side and focus on form.
I usually write down my training cycle about 1,000x to make sure it can be
completed with ever missing a set or rep.
This ensures the result is almost guaranteed!! I always kept auxiliary exercises
very simple and used them to work weaker points and get bigger stronger
muscles in those weaker areas.
I was very fortunate, many years ago, to get a call from a young Matt Wenning.
I loved being able to answer his questions. Matt has found his own way and
developed into an incredible Strength and Conditioning Expert. I learn from his
knowledge now!!!
Ed Coan, 2015
2 WENNING STRENGTH
Ed Coan
Progressive Overload
Layout weeks 1–4
Conditioning meso cycle
3 day per week cycle
This 3-day per week beginner cycle allows one to recover,
and build progress on each day, a beginner will need ample recovery
Week 1
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 10 reps
(somewhere around 7–7.5RPE), take 8 sets to accomplish this in a progressive
fashion
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
Tricep pushdowns
3x failure with a weight that 15–20 reps is achievable
Lateral DB raises
3x45sec with a weight that burns but not impossible
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
4 WENNING STRENGTH
Friday Lower
(Deadlifts)
Warmup
This warm-up builds general leg size, hip flexor flexibility and strength, as well as
lat tightness for the deadlift, all of which are major weak points for that lift.
Deadlift Tip
Eddie and I both agreed that properly learning how to pull sumo first not only
makes you more flexible, and helps the squat, but also is a key component to
getting stronger at conventional stance if you so choose down the road, become
a master at sumo deadlifts before conventional stance is learned at a max effort
level (it will still be in training)
Sumo Deadlifts
Work up in 8–10 sets to a moderate 10RM (save some in the tank because you
have to go heavier next week so around 7-7.5 RPE)
Week 2
Monday Lower
(Squats)
Warmup
Most weak points in beginners are hamstring activation, abdominal and lower
back strength, so warm-ups slowly build these areas up, and help with form on
the large lifts of the day
Squats
After form has been perfected with a bar only work up to a difficult set of 10
reps, take 8 sets to accomplish this in a progressive fashion (add 10–20lb from
last week or 3–5%)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
6 WENNING STRENGTH
Wednesday Upper
(Bench Press)
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
Tricep pushdowns
3x failure with a weight that 15–20 reps is achievable
Lat pulldowns to the eyes
3x failure with a weight that 15–20 reps is achievable
Lateral DB raises
3x45sec with a weight that burns but not impossible
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift
Sumo Deadlifts
Work up in 8–10 sets to a moderate 10RM add 10–20lb from the last week or
3–5%
8 WENNING STRENGTH
Ed Coan Workout Routine
Progressive Overload
Layout weeks 1–4
Conditioning meso cycle
3 day per week cycle
This 3-day per week beginner cycle allows one to recover, and build progress
on each day, a beginner will need ample recovery
Week 3
(high volume peak)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 10
reps, take 8 sets to accomplish this in a progressive fashion (add 10-20lb from
last week or 3–5%)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
Tricep pushdowns
3x failure with a weight that 10–12 reps is achievable
10 WENNING STRENGTH
Friday Lower
(Deadlifts)
Warmup
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift.
Sumo Deadlifts
Work up in 8–10 sets to a moderate 10RM add 10-20lb from the last week or
3–5%
Week 4
(deload)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 8 reps,
take 8 sets to accomplish this in a progressive fashion (go 60lb lighter than last wk)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar.
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
12 WENNING STRENGTH
Wednesday Upper
(Bench Press)
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Work up to a difficult 8 rm using 8–10 sets in a progressive fashion take off 60lb
from last wk
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
Lateral DB raises
3x45sec with a weight that burns but not impossible
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift
Sumo Deadlifts
Work up in 8–10 sets to a moderate 8RM take off 80lb from last week
14 WENNING STRENGTH
Ed Coan Workout Routine
Progressive Overload
Layout weeks 1–4
Conditioning meso cycle
3 day per week cycle
This 3-day per week beginner cycle allows one to recover, and build progress
on each day, a beginner will need ample recovery
Week 5
(8-RM loading)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 8 reps,
take 8 sets to accomplish this in a progressive fashion work up to about 80% of
your perceived max (save some in the tank)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
16 WENNING STRENGTH
Friday Lower
(Deadlifts)
Warmup
Leg press deadlift stance 4x25 ultra deep to stretch (go up 30–50lb from
the previous weeks)
Leg raises 3x20
Lat pulldowns 4x20 use moderate weight
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift
Sumo Deadlifts
Work up in 8–10 sets to a moderate 8RM work up to 80% of perceived exertion,
save some in the tank
Week 6
(8-RM loading)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 8 reps,
take 8 sets to accomplish this in a progressive fashion work up to about 87% of
your perceived exertion (save some in the tank)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
18 WENNING STRENGTH
Wednesday Upper
(Bench Press)
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key).
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
Leg press deadlift stance 4x25 ultra deep to stretch (go up 30–50lb from the
previous weeks)
Leg raises 3x20
Lat pulldowns 4x20 use moderate weight
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift
Sumo Deadlifts
Work up in 8–10 sets to a moderate 8RM work up to 87% of perceived exertion,
save some in the tank
20 WENNING STRENGTH
Ed Coan Workout Routine
Progressive Overload
Layout weeks 1–4
Conditioning meso cycle
3 day per week cycle
This 3-day per week beginner cycle allows one to recover, and build progress
on each day, a beginner will need ample recovery
Week 7
(8-RM loading MAX)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 8 reps,
take 8 sets to accomplish this in a progressive fashion work up to about 95% of
your perceived exertion (save some in the tank)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
22 WENNING STRENGTH
Friday Lower
(Deadlifts)
Warmup
Leg press deadlift stance 4x25 ultra deep to stretch (go up 30–50lb from the
previous weeks)
Leg raises 3x20
Lat pulldowns 4x20 use moderate weight
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift
Sumo Deadlifts
Week 8
(8-RM loading MAX)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 8 reps,
take 8 sets to accomplish this in a progressive fashion work up to about 95% of
your perceived exertion (save some in the tank)
It is important that form is perfect! This means that focusing on technique is far
more important than the weight on the bar
As we can see there is much less accessory work and all the emphasis is placed
on the main movements.
24 WENNING STRENGTH
Wednesday Upper
(Bench Press)
Because the bench is smaller muscle groups used, higher volume needs to be
used in the warmups and specialized exercises (but with perfect form always
being the key)
Warmup
Bench Press
Remember to not miss any sets or weight; the volume is key to your progress,
your building on this slightly next week so keep some in the tank
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
Leg press deadlift stance 4x25 ultra deep to stretch (go up 30–50lb from the
previous weeks)
Leg raises 3x20
Lat pulldowns 4x20 use moderate weight
This warm-up builds general leg size, hip flexor flexibility and strength, and lat
tightness for the deadlift, all of which are major weak points for that lift
Sumo Deadlifts
Work up in 8–10 sets to a moderate 8RM work up to 95% of perceived exertion
give close to all you have
26 WENNING STRENGTH
Ed Coan Workout Routine
Progressive Overload
Layout weeks 9–12 peaking phase
3 day per week cycle
Week 9
(5-RM load)
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 5 reps,
take 7 sets to accomplish this in a progressive fashion work up to about 84% of
your perceived exertion (save some in the tank)
Warmup
Bench Press
Remember to pause each rep from here on out to perfect and adjust to pausing
on bench
Cable face pulls (keeping posture and shoulders healthy is key in this phase)
4xfailure with 70–100lb
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
28 WENNING STRENGTH
Friday Lower
(Deadlifts)
Warmup
Leg press deadlift stance 4x25 ultra deep to stretch (go up 30–50lb from the
previous weeks)
Band hamstring crunches 4x20
Hamstring curls (light) 4x20
Sumo Deadlifts
Squats
After form has been perfected with a bar only work up to a difficult set of 3 reps,
take 5–7 sets to accomplish this in a progressive fashion work up to about 88%
of your perceived exertion (save some in the tank)
(this should be an actual opener to assess form and give us an idea of whats
achievable in 2 weeks)
After squats use 2 main weak point specialized exercises
30 WENNING STRENGTH
Wednesday Upper
(Bench Press)
Warmup
Bench Press
Remember to pause each rep from here on out to perfect and adjust to pausing
on bench, this should be the actual opener to give us an idea of whats achievable
in a few weeks
Cable face pulls (keeping posture and shoulders healthy is key in this phase)
4xfailure with 70–100lb
There is a little more accessory work on the upper body day as those muscles
get used less than legs on a consistent basis
Leg press deadlift stance 4x25 ultra deep to stretch (go up 30–50lb from
the previous weeks)
Band hamstring crunches 4x20
Hamstring curls (light) 4x20
Sumo Deadlifts
32 WENNING STRENGTH
Ed Coan Workout Routine
Progressive Overload
Layout weeks 9–12 peaking phase
3 day per week cycle
Week 11
(2-RM load modified ROM) deloading accessories
Monday Lower
(Squats)
Warmup
Squats
After form has been perfected with a bar only work up to a difficult set of 2
reps, take 5–7 sets and squat to a box 1in above parallel up to about 92% of your
perceived exertion (save some in the tank)
(notice the higher box to let the hips heal)
Warmup
Bench Press
Remember to pause each rep from here on out to perfect and adjust to pausing
on bench, this should be a tad under what your position is next week for a new PR
Cable face pulls (keeping posture and shoulders healthy is key in this phase)
2xfailure with 70–100lb
34 WENNING STRENGTH
Friday Lower
(Deadlifts)
Warmup
Single Leg press deadlift stance 2x25 ultra deep to stretch (go up 30–50lb
from the previous weeks)
Band hamstring crunches 2x20
Hamstring curls (light) 2x20
Sumo Deadlifts
Work up in 8 sets to a moderate 2 RM work up to 92% and plates off 2in mats
Should be close to an opener with some in the tank
45deg back extensions 1x45sec with 45lb plate
straight leg situps 1x20 add 5lb
hamstring curls 1x45sec with 60–80lb
Monday Lower
(Squats-Bench Deadlift)
Warmup
Squats
Warm up to 50% for 3 sets of 5 reps practicing walkout, setup and perfection of
movement
Warmup
Bench Press
Remember to pause each rep from here on out to perfect and adjust to pausing
on bench
Deadlifts
36 WENNING STRENGTH
Tuesday off and light stretching (nap if possible)
Friday OFF
Saturday Set new PRs in each lift (treat as a Mach meet or do an actual powerlifting
competition)
I followed a similar layout for the first 5 years of competition and hit some
impressive numbers as a teenager, unfortunately I had to switch program
design and thought processes as overuse injuries and burnout was starting to
occur. Elbow, shoulder and lower back pain were constant due to the exact
same pressure on my body consistently.