Matt Wenning - Linear Progression Manual (Santized).pdf - The Ed Coan Beginner Lifting Routine A Linear Progression Approach(I used something similar

Matt Wenning - Linear Progression Manual (Santized).pdf -...

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The Ed Coan Beginner Lifting Routine A Linear Progression Approach (I used something similar 1993–99) Ed Coan squatting over 1000lb, look at the straight shins! This is where I picked up my form. 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
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Ed Coan’s Advice: The best advice I have ever received is: 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! This is a basic 12-week program. The difference between beginner and advanced are the changes in… 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). 1) The advanced lifter can actually strain 2) The advanced lifter already has good 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.
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Warning!!!!!!! The first few years that you lift, and acquire technique are crucial to your development both currently and in the future. Make sure you see a good coach, and/or lifter, that can get your form perfect before lifting.
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Copyright © 2020 Wenning Srength LLC
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Contents The Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Week 3 (high volume peak) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Week 4 (deload) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Week 5 (8-RM loading) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Week 6 (8-RM loading) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Week 7 (8-RM loading MAX) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Week 8 (8-RM loading MAX) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Week 9 (5-RM load) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Week 10 (3-RM load) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Week 11 (2-RM load modified ROM) deloading accessories . . . . . . . . . . . . . . . . . 33 Week 12 DELOAD, new PR end of week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
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The Program The first 4 weeks help conditioning with higher reps to develop a technique that starts to form.
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