Make no mistake about Adam Copeland, he knows what he’s talking about when it comes to fitness and nutrition. No, we are not talking about the WWE Superstar, Edge (also named Adam Copeland), but we are talking about somebody just as bad-ass and charismatic. While relatively new to the industry, Adam Copeland is making serious waves and trained under the tutelage of Joe Dowdell, Dan Trink, and Rob Sulaver. While working with the elite team at Peak Performance, Adam Copeland had the opportunity to put many training theories and methods to the test. We are firm believers of training with a purpose rather than picking things up and putting them down, so we asked Adam Copeland some questions about fitness and his routine

 1. What’s your go-to move if you only had one exercise to do? Why?

This is always a fun question and typically a very difficult one. Luckily for me I usually design very basic programs for myself always centered around big, compound lifts. I know how awesome those big lifts are.

With that in mind I think the Clean and Jerk might be the most challenging and comprehensive lift out there. It’s got everything you need, including something many people leave out when having this discussion.

It makes you look extremely badass.

But in all seriousness the posterior chain (glutes, hamstrings, back, traps) all have to work extremely hard on the pull off the floor and through the second pull. Then the quads and the core have to get to work as you stand up with the weight that wants to choke you out. Finally the shoulders, triceps join the party in the jerk.

I’m tired, jacked, and powerful all just from that description.

2. I know you do some Olympic lifting in your own programming. Is this something you do with your clients? What’s an easy way for someone to get started?

If I am addicted to anything in life it might be Olympic lifting. The pursuit of the perfect rep is ever elusive, but the search continues.

Olympic lifting trains your capacity to develop power, or the ability to move weight as fast as you can. It is one of those things in life that, if you don’t use it, you lose it. Especially as you get older.

I love to use explosive work with clients who are ready for it, whether it is the actual Olympic lifts or other forms of powerful lifting. If someone really wants to learn the lifts then I will by all means spend the time to teach them.

When starting with the lifts, first learning how to just jumping and shrugging with the bar is a good start. Then, learning how to jump/shrug with the bar and catch it either in the rack position (clean) or overhead (snatch) is a way to begin the progression towards the full lifts.

Everyone needs guidance with the Olympic lifts. As you become more proficient seek out those with knowledge of technique and programming. Enjoy the process, progress, and enjoy the benefits that Olympic lifting can provide.

3.  What are three strength standards for guys in your opinion?

Any strength standards have to be discussed in terms of relativity, probably in terms of weight lifted per unit of body weight. With that in mind here are some personally developed standards:

Deadlift: + 2.5x body weight

Squat: + 2x body weight

Front Squat: + 1.5x body weight

Overhead Press: + 1x body weight (Trying to get this and it is tough)

Pull-Up (Neutral Grip): 10 reps at body weight

If you can get all of those done then I think you have the ability and the potential to attain any goal you set for yourself in the gym.

4. Number one exercise you wish people would stop doing?

Shrugs.

I believe them to be nothing more than a fantastically inefficient use of time.

The Olympic lifts and all of their variations I believe are much wiser decisions and just as competent trap builders.

5. Steady state cardio: friend or foe?

Foe for most.

If you need to do cardio (trying to lose fat, improve aerobic or anaerobic capacity/power) high intensity interval training (HIIT) will take care of most of your needs.

Intervals for the average trainee are more efficient, effective, and yes, badass. Plus, you don’t have to jump on a treadmill to get it done. Lab rat is not a good look.

Interval training allows you to use bodyweight, prowlers, ropes, sleds, kettlebells, barbells, dumbbells, and Victoria’s secret models as resistance in your programs. Okay that last one might be a stretch, but you might be able to snag an angel after your HIIT session.

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