Power Issue Preview

4 POWER MAGAZINE • PREVIEW 2009

Welcome!Welcome to the new POWER magazine. Mark and I are hard at work

on the first issue and we hope you enjoy this sneak peek.

To kick it off, read about how to prepare for the rigors of powerlifting

in a feature you will only find in this special preview issue, “Building

Young Beasts Through Powerlifting,” by the Underground Strength Coach,

Zach Even-Esh.

This sneak peek of POWER also includes an excerpt of Mark’s inter-

view with the legendary Ed Coan (p10), one of the strongest lifters the

world has ever seen. A preview of “10 Tips to a Huge Squat” (p20)

reveals the squatting secrets of Scott "Hoss" Cartwright, who squatted

1,160 at the SPF Pro-Am in Ohio. Read the full versions of both articles in

the premier issue of POWER, out November 2009.

POWER is a manual on how to get stronger. Every issue will provide

you with information about how to train smarter, improve your lifting

techniques, use equipment properly, prepare for competitions and much,

much more. Powerlifters are the strongest, most interesting men and

women in the world — and we want to help you get to know them.

Check out our Advisory Board (pp8-9). These are some of strongest lifters

competing today and they will contribute to every issue of POWER. With

their help, along with many others, we hope to make you a better,

stronger, smarter lifter.

Thanks for reading,

PUBLISHERAndee [email protected]

EDITOR-AT-XTRA-LARGEMark [email protected]

MANAGING EDITORHeather Peavey

ASSOCIATE EDITORApril Donald

ART DIRECTOR/PRODUCTIONPaul [email protected]

MAGAZINE

SUBSCRIPTION RATES:US Addresses . . . . . . . . . . . . . . .$29.00/1 year US Addresses . . . . . . . . . . . . . .$49.00/2 years International Addresses . . . . . . .$65.00/1 year International Addresses . . . . .$115.00/2 years

SUBSCRIPTIONS AVAILABLE ATwww.SuperTrainingGym.com orwww.Amazon.com

POWER Magazine (ISSN 2150-5411) is published bi-monthly by Power Media. POSTMASTER:please send address changes to POWER Magazine,609 Crystal Springs Dr. Woodland, CA 95776

POWER Magazine is trademarked by Power Media2009, All rights reserved.

Cover Illustration by Sheri Greves-Neilson, Source Material by Marty Gallagher

ISSUE 1, VOLUME 1 • FALL 2009

Andee BellPUBLISHER

Mark BellEDITOR-AT-XTRA-LARGE


4 Editor's NoteA welcome note from Publisher Andee Bell and Editor Mark Bell

8 Advisory BoardMeet the contributors to POWER magazine.

10 One-on-One with Ed CoanMark Bell interviews the Legendary Ed Coan

14 Building Young Beasts Through PowerlifitngBy the Underground Strength Coach Zach Even-Esh

20 10 Steps to a Huge SquatBy Scott "Hoss" Cartwright

21 Upcoming Issue of POWER magazineA look at the premier issue of POWER out November 2009

22 Get to know...Stan EfferdingPro Bodybuilder, Powerlifter, and Strong as Hell

14 20

▲

10

SCOTT “HOSS” CARTWRIGHTScott is an Elite powerlifter and has

totaled “Elite” in four weight classes. Hisbest total to date is 2,625 lbs in multi-plyand 2,469 in single-ply. His best single-plysquat is 1025 lbs and 1160 in multi-ply. Priorto powerlifting Hoss played college footballat Cal-Poly and went on to play rugby inAsia. He played for the Hong Kong NationalRugby team.

Hoss trains at Super Training Gym inSacramento, CA.


POWER Magazine is proud to be working with these accomplished lifters and strength coaches. Articles from our advisory board

will appear in every issue of POWER magazine.

If you have any questions for our board, please email them to [email protected]. Please include the name of the board

member that the question is for in the subject line.

ADVISORY BOARD

Meet POWER Magazine’s Advisory Board

ZACH EVEN-ESHZach is a Performance Coach

for athletes and the owner of TheUnderground Strength Gym inEdison, NJ. You can find Zach'sarticles in magazines such asTapOuT, Men's Fitness andMuscle & Fitness. Zach's gym isquickly becoming the hub forStrength Coaches around theworld to learn how to turn theirpassion for Strength into a fulltime profession. For more infor-mation visit www.ZachEven-Esh.com

ROB LUYANDORob has been in the game for over 17

years and has held All-time world records in220, 242, 275 lb weight classes in the benchpress. Best lift to date is 948 bench press.Rob is sponsored by MHP (GetMHP.com),Overkill Strength Equipment, and SuperTraining Gym. Rob is also available for onlineconsulting.http://supertraininggym.com/consulting/benchconsultingwithrob.html

LAURA PHELPSLaura represents Westside

Barbell in Columbus, Ohio and iscoached by her husband Shane,and legendary strength trainingcoach Louie Simmons. She hasbroken All-Time World Records20 times in her four year career.She currently holds All-TimeWorld Records in the Squat at165 pounds (740 pound squat),and at 181 pounds (770 poundsquat). She also holds the All-Time World Record in the BenchPress at 165 pounds (465 poundbench press), and at 181 pounds(500 pound bench press). Shecurrently holds the All-Time WorldRecord in the Total at 165 pounds(1720 pound Total), and at 181

pounds (1770 pound Total). She holds the highest pound-for-pound Total in history, as well as the highest total of all-time byformula, making her the strongest female powerlifter in history.

MIKE TUCHSCHERERMike is an accomplished powerlifter with

12 years’ experience training and researchingthe best training methods in the world. Mikehas competed in raw and single ply competi-tions. He represented the USA and won thegold medal at the 2009 World Games. Hisbest lifts in IPF competition are a 903 squat,a 644 bench press, an 826 deadlift and a2342 total in the 275 lb weight class.

PREVIEW 2009 • POWER MAGAZINE 9

GENE RYCHLAK(RICH-LACK), JR.

Gene is the first man tobench press 900 and 1000 lbs,first to lift over 1000 lbs in twodifferent disciplines (squat andbench), and the first activecompetitor to be inducted intothe Powerlifting Hall of Fame(York Barbell, York, PA). Genehas over 27 years ofliftingexperience, 12 years in meetpromotion, has been spon-sored by Inzer AdvanceDesigns for the past 7 years,and is the IPA (InternationalPowerlifitng Association) Vice

President. Gene trains at Southside Iron, 1901 S. 12th Street,Allentown, PA 18103. For more information on Gene, upcomingmeets, and Southside Iron visit www.RychlakPowerSystems.com.For more on the IPA go to www.IPApower.com.

JESSE BURDICKJesse Burdick

has spent the lastdecade working asan NSCS CertifiedPersonal Trainer andCertified Strengthand ConditioningSpecialist. He is alicensed massage

therapist, as well as an Active Release Techniques Level II spe-cialist, making him one of the most sought after rehab/prehabconsultants in strength sports. Jesse was an NCAA Division Ibaseball player and has competed at the semi-pro level inCanada, Upstate New York, and California. Currently Jessecompetes as an Elite level powerlifter in two weight classes, isan amateur strongman, and also runs the Prevail Power Teamout of ReActive Gym in Pleasanton, CA. His best lifts are: 903lb Squat, 585 lb Bench and 711 lb Deadlift. Check outwww.reactivegym.com and www.prevailfitness.com for moreinfo on Jesse!

My name is Scott “Hoss” Cartwright. My best squat is 1,102lbs. (APF) in multi-ply and 1,025 lbs. in single ply (USPF).Listed below are the top 10 most important keys to a hugesquat, as I see them. You may not agree with me, but for methese are the important keys to my squat success.

CULTIVATE FEARLESSNESS. Plenty of people say they need to feel theweight on their backs before a meet so they are conditioned to it. Well, I havefound that it doesn’t matter how conditioned I am; the squat is always heavy.This means that when the weight is on your back in a meet or training, youmust understand that it’s heavy.

HUGE SQUATS REQUIRE FEARLESSNESS. The squat is such a mentalmovement that to be successful, I need to put fear aside. We have all seenvideos of the damage that can happen when a squat goes bad. These imagesare in our minds and can, on occasion, create some fear. But there is no roomfor fear in the squat, and that’s why when I am under the bar I need a no-fearattitude to go big!

TRAIN AGGRESSIVELY. Most people develop some sort of training plan 10to 12 weeks out from a meet. But if I am going to put into a motion a squattraining plan, then I also plan to adjust to that plan if squat training is gettingeasy. You may need to adjust your training, as well.

It usually takes an act of god to get me to back off my squat training. For mytraining partner, Mark “Jackass” Bell, and I, backing off training is a sign ofmental and physical weakness. It happens, but the reasons need to be huge. Ineed to be aggressive when training, and this sometimes requires some pain.

HugeSCOTT “HOSS” CARTWRIGHT

10Steps to a

Squat

To read the full version of Scott "Hoss" Cartwright's article on how to get a HUGEsquat, go to www.SuperTrainingGym.com and sign up for POWER magazine! The premier issue is out November 2009.

Training high school athletes has become quite popular among high school athletic coaches.Unfortunately, not much thought is placed into building these athletes into “Beasts.”

Powerlifting is awesome for developing strength and speed and adding muscle, but the majority of high schoolathletes are too weak to perform any of the three big lifts properly, due to their lack of muscle andstrength.

Just like children attend pre-school, then elementary school, then middle school andso on, an athlete must go through training phases to prepare them for the rigorsahead. If these phases are skipped, athletes can expect injuries, poor tech-nique, lack of progress and disappointment.

A well-planned physical prepara-tion program will also prepareathletes mentally for what isahead, and give them theconfidence to control theweights when the timecomes.

BUILDINGYoung BeastsTHROUGH

PowerliftingBY ZACH EVEN-ESH


These are some of my favorite movements for building young athletes up phys-ically and mentally, and readying them for powerlifting. Aside from the amazingresults young athletes can experience with General Physical Preparation (GPP)Phases, another plus is that the following sample movements can be performed inlarge groups with minimal equipment.

Sled Drags. This exercise is extremely powerful, and easy to teach and learn.The movement is easy to coach, easy to learn and yields a high return inresults. Drag the sled forward, backward and sideways. Pull the straps handover hand to simulate rope climbing. You can sprint and even bear-crawl withsleds. This is the answer for improving overall conditioning, leg strength andeven mental toughness.

Push-ups and pull-ups. These two moves are an old standby, yet I have seencountless varsity football players unable to perform even one pull-up or five perfectpush-ups. Young athletes should perform these movements while training and also as“homework.” They should perform several sets of each exercise several times a day,



three to six days a week. This allows each set to be practicedwhen fresh, creating better focus and better technique. This “per-fect practice” is a very powerful way to improve strength in thesemovements. Remember, strength is a skill. To become stronger,one must “practice” regularly. Advanced athletes can performthese movements with added chain weight.

Carrying. The kids who grow up on farms performing manuallabor day in and day out are often standout athletes. Why?

Because they became strong as hell lifting, carrying and throw-ing hay, bags of animal feed and stones. Each “manual labor”movement requires the athlete to perform a squat/deadliftmotion or a power clean. It’s only one rep at a time, but eachrep adds up, day after day, month after month. Make a fewsandbags, find some old stones and get some old dumbbells. It’stime to hit farmer walks and carries of all sorts. Perform a per-fect rep to pick up the weight and a perfect rep to return theweight to the ground after carrying it for distance.

Animal walks. Movement of all sorts and types is critical forthe development of an athlete. In training, they should jumpon and off various objects, sprint across and up various sur-faces, perform partner movements such as the wheelbarrow orhand walking, jumping rope and more. All day young athletessit on their asses, thanks to this era of computers and technol-ogy. In training, I want to see them move the way wild ani-mals move. This is especially powerful for the development ofspeed, lower body strength, and power and upper bodystrength a conditioning.

Before you decide to implement the squat, deadlift and benchpress, or even the variations of the Big Three, make sure you’vebuilt a solid foundation. Remember, if you want to be as strongas a house, you better have the foundation first!

Zach Even-Esh is a performance coach in New Jersey. He

owns The Underground Strength Gym. For more information

visit www.ZachEven-Esh.com.

BUILDINGYoung BeastsTHROUGH

Powerlifting

MARK: Let’s talk some shop here. How in the hell did youbuild such explosive power that you were able to DeadliftRAW sumo so well? You had a 901 Deadlift at 220 lbs,859 at 198 lbs and the list goes on and on. What kind oftraining were you doing to build up such strength andprecise form?

ED: Raw? I had a belt on! I found a deadlift style that fit meand I worked the shit out of it. I would try to make myselftight by grabbing the bar, taking all the slack out of it, andwould pull myself into the bar until I couldn't get any tighter. I

did that for the squat too. I also did a lot of sets of 5 reps,experimented with what assistance work helped the most,and killed it.

MARK: Your 1st 2400 lb total was done with a RAW dead-lift, a RAW bench and a Single-ply squat?

ED: Yes, it was at the 1991 Nationals in Texas. I weighed in at218 lbs with 2 hr. weigh-ins. It's just the way it was doneback then. You didn't give it a second thought.

MARK: What was the break down for that 2400 lb total?

ED: 959 Squat (missed 986), 545 Bench, 898 Deadlift(weighed out to 901). I missed 920+.

MARK: Give us 3 quick tips that we can all use, regardless of what federation we prefer.

ED: 1.Technique. 2. Don't over train. 3. Create small goals foreach training cycle. It cracks me up when a guy does a big liftand everyone says he's good for a hundred more pounds

within six months.

To read the full version of Mark’s candid conversation with Ed, check

out POWER magazine’s premier issue, outNovember 2009.

One on One with

Ed CoanEd Coan entered his firstpowerlifting competition at16 years old, he went on becomeone of the best (if not THE best) powerliftersin the world. Here is part of my conversationwith The Legend, Ed Coan.

BY MARK BELL

PHOTOS COURTESY OF CSS PHOTO DESIGN


A STEP ABOVE THE SHIRT THAT’S ALL THE RAGE IN POWERLIFTING.THE RAGEX IS THE SENSATIONAL SHIRT THAT’S HELPING POWER-LIFTERS SWEEP THE EARTH WITH MASSIVE BENCH PRESSES. THERAGEX IS A STEP ABOVE ALL ROUND-SLEEVE BENCH SHIRTS INCLEAR QUALITY AND EFFECTIVENESS. THE RAGEX IS THE MOSTAMAZING POLY BENCH SHIRT IN THE HISTORY OF THE GAME.• Extra Reinforced front shoulder seams add support and security for thisradical design. Thicker, Extra Reinforced neck.• The combination of several new contours built into the pattern comple-ments the already super RageX system.• SOLID SEAM™ technology keeps the sleeves where they are supposed tobe, working in unison with the body, not jittering or faultering with the bar.You will increase your bench press and keep it safe to boot. Proven innumerous world records.• RAGE X IS FOR EXPERIENCED BENCH PRESSERS ONLY PLEASE! RageXgoes into new territory where unbelievable results from a poly shirt happen.The RageX will continuously amaze you at how much you can bench press.Bench pressers report regularly how much fun the bench press has becomefor them because of this amazing bench press shirt. The increased weightyou will bench press will take practice to become accustomed to. Strengthgains will result from handling the increased weight. Confidence will risefrom one training session to the next.• The RageX is the bench shirt for those who want an immediate step up tostratospheres of bench press power because it is a MORE AGGRESSIVEdesign than any other company knows how to make. This is not only aboutsleeve angle and elementary things such as that. It is about hundreds ofdetails creating a cumulative effect that is undeniably the best. The mostQuality and Results are yours in the RageX.• Stretchy-Back™ makes RageX more effective and easier to get into. Itallows the lifter to custom-fit on the spot by allowing the neck to be low-ered down the body and the sleeves to be lowered down the arms. The fit-ting adjustments allowed by the Stretchy-Back™ provide the effect of anOpen-Back but with a back that is completely enclosed. The Stretchy-Backfabric also breathes easier, creating comfort.• RageX in DOUBLE LAYER. Go Double Layer and increase the longevity andcomfort of the RageX bench shirt. Or choose Single Layer for single-layercompetition restrictions.• Guaranteed. Absolutely guaranteed you will bench press more than in anyother round-sleeve bench shirt.

THE FIRMEST, BEST BELT IN THE WORLD WITH UNMATCHED BUCKLESTRENGTH. AVAILABLE IN ONE OR TWO PRONG ZINC PLATED STEEL,SEAMLESS ROLLER BUCKLE.• All Inzer Forever Belts ™ are one solid thickness of the finest, select,exclusive leather. It is not layers glued together cheaply to make thicknessas some other brands that can come loose years later. There are no com-promises in quality in the Forever Belt ™.• Seamless, zinc plated steel roller buckle is unmatched in strength anddurability, and it looks great.• The buckle prongs do not waver back and forth. They slide one directioninto and out the selected prong hole. This makes it easy to place the prongin the hole, saving you time when getting ready to lift.• Six rows of lock-stitched, corrosive resistant, hi-density nylon.• The edges of the belt are finished with refinement but not rounded.Rounding of the edges lessens the effective width. Therefore the completecompetition legal width is maintained in the Forever Belt ™.• Finished with top quality, fine suede providing non-slip surface.• Does not turn soft and fold over as another brand’s belt tends to do.Conforms to your body shape over time and forever stays rigidly supportive.• High compression riveted with the same rivets as used in the SpaceShuttle program. Not bradded. Will never come loose.• Tongue loop is riveted instead of sewn providing further security.• Closer prong holes for more choice in precise fitting.

One on One with Ed CoanBY MARK BELL

Q & A with the legendary Ed Coan.

10 Steps to a Huge SquatBY SCOTT CARTWRIGHT

Learn how to add pounds to your squat with these ten steps by one of the world's best squatters!

Practical PowerliftingBY MIKE TUCHSCHERER

The 2009 World Games Gold medalist

Training Tip of the Month: BoardsBY ROB LUYANDO

Use ‘Em or Lose ‘Em? Rob discusses the pros and cons of using boards in bench press training

Tips on Opening YourOwn Powerlifting Gym

BY MARCUS WILD, OWNER OF WILD IRON GYM·

Lose Weight, Not StrengthBY IFBB PRO-BODYBUILDER STAN EFFERDING

One to Watch:Janet Loveall

Rant of the MonthBY GENE RYCHLAK

Get to Know…Shannon Hartnett

✭ ✭ ✭ ✭ ✭ ✭ NOVEMBER 2009 ✭ ✭ ✭✭ ✭ ✭

PREMIER ISSUE OF

1. What is your idea of perfect happiness?2,250 lbs RAW/Qualify for Mr. Olympia

2. What is your greatest fear?Anything less than that!!

3. What is the trait you most deplore in yourself?I'm weak

4. What is the trait you most deplore in others?When I’m dieting for a competition and they eat ice cream in

front of me, WTF!!

5. What is your great-est extravagance?

Strawberry Shortcakeat Cheesecake Factory.Just don't share one withMark Bell, he has noconcept of what HALF is!!

6. What is your currentstate of mind?

Hungry

7. On what occasion doyou lie?

If it's a lie to say yourmax bench is the oneyou did in the gym,wearing elbow wrapswith a huge bounce withyour ass so high youcould drive a truck underit, then a spotter picks itoff your chin (and there'sno video to prove otherwise)… then on every occasion whensomeone asks me how much I bench, I lie.

8. What do you most dislike about your appearance?No matter how much pizza and ice cream I eat, I just don't

seem to be able to grow one of those big round pregnant look-ing Santa Clause bellies that all the guys at Super Training Gymare sporting. Those are sexy!! I think that's why they get all thegirls!!

9. Which living person do you most despise?No room for that in my life.

10. What do you most value in your friends?When they have stuff I can borrow. The best friends have

the most stuff!!

11. What or who is the greatest love of your life? What: I love training. Who: I have many including my family

and friends. Grateful for all of them.

12. When and where were you happiest?Never been happier.

13. If you could change one thing about yourself, whatwould it be?

I'd relax a little, but not yet, there's so much more to do, notgetting any younger over here!!

14. What do you consider your greatest achievement?Reaching my goals. There's always new goals so the greatest

achievements are always ahead of me.

15. Where would you like to live?In my house. I've been living out of hotels and haven't been

home in months!!

16. What is your most treasured possession?My IFBB Pro Bodybuilding Belt given to me by Flex Wheeler.

I trained for 24 years for that.

17. What is your favorite occupation?Unemployment!!

18. What is your most marked characteristic?The noises I make when I'm lifting.

19. Who are your favorite writers?All the fans who write about my videos on the forums. Now

that's some good litera-ture!!

20. Which historicalfigure so you mostidentify with?

I don't make anycomparisons, I'm justme.

21. What is it that youmost dislike?

Steak and Rice, ugh!!

22. What is yourgreatest regret?

No regrets, we learnfrom our mistakes.

23. What talent wouldyou most like to have?

Remembering names.The comedians at SuperTraining Gym let me call

people by the wrong names for a week while they goofed onme. Ha ha, very funny A-holes, hey, there's a name I canremember, A-hole!!!

24. How would you like to die?Happy

25. What is your motto?Die Happy

26. Which living person do you most admire? My pops, always the voice of reason.

27. What is a quality you most like in a woman?Honesty.

28. What is a quality you most like in a man? Huh? Who wrote this question? Dammit Mark!! F'n

Fruitcake!!

29. Who is your favorite hero of fiction? Johnnie Jackson, "World's Strongest Pro Bodybuilder". Now

THERE's some fiction!!

30. Which words or phrases do you most overuse? Nothing that makes sense, just lots of grunting.

31. If you were to die and come back as a person or thing,what do you think it would be?

A hydraulic wench. Then nobody could out-lift me!

32. Who are your heroes in real life?My folks.

33. Favorite movie?Bigger Stronger Faster

34. Favorite lifter?Ed Coan

Get to Know…

Stan Efferding


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