Coan Squat Routine

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       This is the routine my buddy Ed Coan set me up with about a year ago, it include the Offseason routine and the Meet Cycle. I have gone through each a few times and I have to say its the best squat routine I have ever used and I have made gains on many squat routines!! There are three parts to this, first I will list the Offseason Routine, then the Meet Cycle. In each part I will list the Accessory work to be done. PART I--OFFSEASON ROUTINE There are no percentages to worry about, you pick the weight you think you can hit the EASY SINGLE (not a MAX Single, but too easy as well) with and start backwards going down from Week 10 by 20lbs to get the weight you can use for each week. THE ONLY EQUIPMENT USED IS A BELT AND LATER IN THE CYLE KNEE WRAPS, NO SUITS OR BRIEFS UNLESS YOU HAVE AN UNBEARABLE HIP SORENESS OR OTHER INJURY. OFFSEASON PROGRAM WEEK

WORK SETS(Sets/Reps)

1

2x8

2

2x8

3

2x5

4

2x5

5

2x5

6

2x3

7

2x3

8

2x2

9

1x2

10

1x1

ASSISTANCE WORK 1.) High Bar Close Stance Pause Squats (2 sets x 5 reps for first 5 weeks, then 2x3 for last 5) 2.) Adductor Hip Work(I prefer doing this on sled or with low pulley cable machine)

3.) Hamstrings (IF NEEDED) 4.) ABS 5.) Calves PART II-MEET CYCLE Below is the Meet Cycle Routine. The assistance stays the same as above table. I cut out pause squats the last 5 weeks and it worked great. I will also note in the last column when to add each piece of gear. Wear loose wraps on your last 2 or 3 warmups for all weeks as well. NOTE: The last week of the Meet Cycle calls for a single. This is NOT a max single. MEET CYCLE PROGRAM WEEK

WORK SETS(Sets/Reps)

EQUIPMENT TO BE USED

1

1x5

Belt, Suit Straps Down & Loose Knee Wraps

2

1x5

Belt, Suit Straps Down & Loose Knee Wraps

3

1x5

Belt, Suit Straps Down & Loose Knee Wraps

4

1x5

Belt, Suit Straps Down & Loose Knee Wraps

5

1x3

Belt, Suit Straps Down & Loose Knee Wraps

6

1x3

Belt, Suit Straps Up & Medium Knee Wraps

7

1x2

Belt, Suit Straps Up & Tight Knee Wraps

8

1x2

Belt, Suit Straps Up & Meet Tight Knee Wraps

9

1x1(Do heavy Walkout with @70lbs more than this single after Squats, hold for 5 sec)

Belt, Suit Straps Up & Meet Tight Knee Wraps

10

MEET WEEK(2x5 Easy Squats @50-60% of Max for Meet)

Belt

We lco me to t he darks ide.

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WORK SETS

SPEED SETS

1

(75%)x 2 reps

(60%)8 sets x 3 reps (90 sec rest b/w sets)

2

(80%)x 2 reps

(65%)8 sets x 3 reps (90 sec rest b/w sets)

3

(85%)x 2 reps

(70%)6 sets x 3 reps (90120 sec rest b/w sets)

4

(90%)x 2 reps

(75%)5 sets x 3 reps (90-

120 sec rest b/w sets) 5

(80%)3 sets x 3 reps

(65%)3 sets x 3 reps (120 sec rest b/w sets)

6

(85%)x 2 reps

(70%)3 sets x 3 reps (120 sec rest b/w sets)

7

(90%)x 2 reps

(75%)3 sets x 3 reps (120 sec rest b/w sets)

8

(95%)x 2 reps

(70%)3 sets x 3 reps (120 sec rest b/w sets)

9

(97.5%)x 1 rep

(70%)2 sets x 3 reps (Rest as needed)

10

(100%)x 1 rep

(60%)2 sets x 3 reps (Rest as needed)

11

MEET DAY

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Week 10

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NO ASSISTANCE

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Week 1

190x2x10

Week 2

190x2x10

Week 3

200x2x8

Week 4

210x2x8

Week 5

220x2x5

Week 6

230x2x5

Week 7

240x2x5

Week 8

250x2x3

Week 9

260x2x3

Week 10

270x2x2

Week 11

190x2x10

Week 12

300x1

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