Everyone Likes Free Programs: 10 Week Deadlift Split
For those that are unfamiliar, Ed Coan is one of the greatest powerlifters of all time. Any thing he says about lifting heavy stuff should be considered gospel. Kristoffer Lundquist at Tsampa.org has posted a calculator that provides a program to improve your deadlift numbers over a 10 week period.
This is a 10-week deadlift program designed by the legendary powerlifter Ed Coan for Mark Phillipi. It goes against the grain of the “To Deadlift More, Don’t Deadlift” school of thought, but Phillipi claims it took his dead from 505lbs to 540lbs with power to spare (no mention of whether drug-free or not). This might be a great program for people who want to deadlift often to practice technique, make a comeback from an injury… or just feel like doing something completely different. The program consists of one workout a week where heavy and speed deadlifts are followed by various low-back intensive assistance exercises. The first 4 weeks focus on conditioning the back by using short rest periods and high volume, with the last 6 weeks ramping up towards a new max attempt. The program also champions power shrugs to improve the lockout.
Now, if you aren’t currently deadlifting and your really would like a place to start, then Diesel Crew has a great Deadlift Technique post that should work really well for you.