The Straightforward Path to Superhuman Strength

How simple, disciplined training built the most dominant powerlifter of all time.

“My training was always simple. I just tried to get a little better each week.”
—Ed Coan, Power Unlimited documentary (2008)

In an era when training programs get more complicated by the week, the greatest powerlifter in history built his legend on a plan so simple it almost feels subversive. No gimmicks, no noise, no endless variations-just precise progression, relentless consistency, and doing the basics better than anyone else alive. His results weren’t just impressive; they were otherworldly. When a lifter totals so far beyond his peers that entire weight classes can’t keep up, you’re not looking at a trend or a breakthrough. You’re looking at a blueprint for superhuman strength, grounded in the most straightforward training imaginable.

Marty Gallagher captures this better than anyone in Understanding the Greatness of Ed “King” Coan – The GOAT of Powerlifting:

“At his mind-blowing peak Ed Coan was mathematically a full 15% better than the rest of the world. Ponder that fact: a 15% gap between one man and the rest of the world is unprecedented in all of sport.

Most experts would point to Bob Beamon’s 29-foot long jump at the 1968 Mexico Olympics as the greatest single athletic advancement over an existing record in history. Beamon’s leap represented a 6% increase over the world record. To equal Coan’s dominance Beamon would have had to soar 32 feet.”

—Marty Gallagher

Calling Ed Coan the GOAT of powerlifting almost feels insufficient.

Unmatched Dominance, Unreal Longevity

Coan didn’t just dominate; he did it for nearly three decades. His career spanned from January 1980 to August 2007. In 1991 he became the lightest man ever to break the 2400-pound barrier, totaling 2403 at 220 lbs with a 962 squat, 545 bench, and a 901 deadlift.

In 1998, lifting in the 242-pound class, he posted his biggest total ever: 2463 lbs-a 1003 squat, 573 bench, and 887 deadlift.

And that 901-pound deadlift at 219?
It stood for 26 years before Yury Belkin edged past it by just 2 pounds. Let that sink in. Two and a half decades to surpass the lift by a margin so small it’s practically symbolic.

It’s also worth noting: modern equipment and bars are better today. That’s not a knock on current lifters, they’re insanely strong, but technology affects every sport. Anyone who has pulled on both a stiff power bar and a modern deadlift bar knows the difference instantly.

The Simplicity Behind the Strength

Coan’s training methods are often ignored by the “optimal” crowd because they appear too simple. But simplicity doesn’t mean easy. His approach was built on precision: target each lift once a week, push one top set hard, make small predictable jumps, and treat technique as sacred.

He stresses two things more than anything:

1. Perfect form, always.

2. Smart, conservative jumps in weight.

Beginners? Five-pound weekly jumps.
Advanced lifters? Maybe ten or fifteen.

A typical 10-week meet prep:

• 2 weeks of 8-rep top sets

• 4 weeks of 5s

• Final 4 weeks tapering to 3s and 2s

• Accessory work: 1 warm-up + 1–2 hard work sets

That’s it. Beautifully simple, but supremely effective.

Coan’s Five-Day Power-Bodybuilding Split

From Coan: The Man, The Myth, The Method, here’s his weekly training structure:

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Monday — Legs & Abs

• Squat: 7–10 sets (warm-ups + 1–2 work sets) × 2–8 reps

• Single-leg leg press: 2 × 10–12

• Leg curl: 2 × 10–12

• Leg extension: 2 × 10–12

• Calf raise: 3 × 10–12

• Abs: 3 × 20

Tuesday — Off

Wednesday — Chest & Abs

• Bench press: 7–10 sets (warm-ups + 1–2 work sets) × 2–8

• Close-grip bench: 2 × 2–8

• Incline bench: 2 × 2–8

• Triceps extensions: 2 × 2–8

• Abs: 3 × 20

Thursday — Shoulders

• Behind-the-neck press: 5 sets × 2–8

• Front DB raise: 3 × 10–12

• Side DB raise: 3 × 10–12

Friday — Back, Calves & Abs

• Deadlift: 8 sets (warm-ups + 1–2 work sets) × 2–8

• Stiff-leg deadlift: 2 × 8–10

• Bent-over row: 2 × 8–10

• T-bar or cable row: 2 × 8–10

• Chin-ups: 2 × 8–10

• Pulldowns: 2 × 8–10

• Bent-over side raise: 2 × 10–12

• Calf raise: 1 × 20

• Abs: 3 × 20

Saturday — Light Chest & Arms

• Light wide-grip bench: 3 sets × 8–10

• Dumbbell flyes: 2 × 10–15

• Triceps pushdown: 3 × 8–10

• Dips: 1 × 15

• Barbell or preacher curls: 1 × 20

• Abs: 3 × 20

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Alternate Splits

If five days a week isn’t realistic, here are other options from Gallagher’s book:

Two Days

• Saturday: legs, chest, triceps

• Wednesday: back, BTN press, biceps

Three Days

• Monday: legs

• Wednesday: chest, arms

• Friday: back, shoulders

Four Days

• Monday: legs

• Tuesday: chest

• Thursday: back

• Friday: shoulders, biceps, triceps

Whatever split you use, push the big four-squat, bench, deadlift, behind-the-neck press-and fit in accessories as time and recovery allow.

Keys to Success

• Train hard: the top set is everything.

• Technique is non-negotiable.

• Be conservative and strategic with weight jumps.

• Eat to grow and rest to recover.

• Now is the time to get strong and jacked, worry about the 6-pack later.

The Legend and the Man

It’s hard to imagine anyone in powerlifting who doesn’t know Ed Coan. But if you don’t, countless interviews and podcasts are out there, and Gallagher’s book is a treasure; rare, out of print, and worth every penny if you can even find one. Thanks to my buddy Derrick, my gym probably has the only copy in existence signed by both Ed Coan and Henry Rollins.

I was lucky enough to meet Ed at the 2019 Arnold Classic. The only thing more impressive than his lifting accomplishments is how genuinely kind and humble he is.

The greatest ever.

Sure, Ed may be palming my neck with his ridiculous grip-but I have the underhook!

I hope you enjoyed this week’s article and that it inspires you to hit the iron the old-school way.
Until next time, stay strong and healthy.

Sources

• Gallagher, Marty. Coan: The Man, The Myth, The Method. Coan Quest Inc., 1999.

• Gallagher, Marty. “Understanding the Greatness of Ed ‘King’ Coan – The GOAT of Powerlifting.”
  IronCompany.com, RAW with Marty Gallagher Column, Historical Powerlifting Musings.
  Published December 7, 2018.