STRONGer Powerlifting Mathias Method Elite

Mathias Method
STRONGer Powerlifting
(with Repetition Work)
By Ryan Mathias, CPT

Powerlifting is a competitive sport that takes years of hard work and consistent dedication to
become proficient at. Lifters must constantly be working on their technique and maintain that technique
the best they can through the high intensity workouts they endure. These workouts can often last hours
depending on your strength level. As you get STRONGer it takes more time to warm up to your working
weights and you have to constantly be adding more work through increasing the weight, sets and/or reps
performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume
and strength over time. Numerous sets with few reps is the best way to gain maximal strength, because
you are practicing your setup and technique with intense weights numerous times within a workout. Your
set-up, how you perform each lift, along with everything else in this 12 week program is focused upon
obtaining the most strength for week 12. Week 12 is your competition week and there should be no lifting
done during the last 2-3 days leading up. Do your training work early in the week with little accessory
work so that you are fully recovered before the meet. This 12 week training program will guide you
through the exact work you need to do leading up to your next competition.
For heavy training days you will switch between a squat versus deadlift focus. One week you will
do most of your work with the squat and then use a deadlift variation (block pulls, deficit, bands, chains,
etc.) as an accessory lift. The next week you will do the opposite with deadlift being the focus and have a
squat variation (box squats, pause squats, bands, chains, etc.) as your accessory lift. This will allow you to
focus on one lift at a time while allowing the other to recover before the next heavy session. Heavy bench
days will go heavy every other week. The weeks between will use bench press variations (closegrip, floor
press, bands, chains, etc.) utilizing repetition work to build up all parts of the lift. Be sure to practice your
lifts exactly how they are supposed to be performed in competition. That means practicing holding
deadlifts at the top and pausing bench presses as you get closer to the competition. Also, on heavy
training days you will utilize an overload set to better prepare yourself for the competition. This is one set
that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max.
For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain
reasonable technique. Your intensity set should never be done to failure because this teaches improper
technique which will decrease your maximal strength potential.
Heavy training days work on building brute strength to increase your max as lighter training days
are used each week to increase training volume while decreasing the overall stress placed upon your
body. By going heavy too often our bodies may not be able to recover and therefore are at a higher risk of
injury. By training with sub-maximal weights we can utilize dynamic speed training, with the use of
bands or chains, to increase our training volume and power; or utilize repetition work to build more size.
Both are effective ways of decreasing the overall stress placed upon your body while adding to your
strength potential. By utilizing lighter and heavier training days each week they will build upon each
other to further increase your maximal strength.
Every 4th week is a deload and recover week. This is a week where you will still get a good
amount of training volume in but it will allow your body to recover from the high intensity work, and
decrease your risk of injury. There will be no deadlifts done on this week, but you should utilize an
exercise variation that will help build up your lower back such as good mornings or reverse
hyperextensions. For your heavy squat and bench press exercises, utilize a variation that builds up your
weaknesses in those lifts. Stay focused, train hard and get STRONGer!

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Heavy Training Days Light Training Days

Week Main Lifts Sets Reps % Max Week Exercise Sets Reps % Max
1 Squat 5 6 70% 1 Squat 5 10 50%
Deadlift Variation 4 6 50-70%
Bench Press 5 6 70% Bench Press 5 10 50%

2 Deadlift 6 4 75% 2 Squat 5 10 55%

Squat Variation 4 6 50-70%
Bench Press Variation 4 6 50-70% Bench Press 5 10 55%

3 Squat 6 4 75% 3 Squat 4 10 60%

Deadlift Variation 4 6 50-70%
Bench Press 6 4 75% Bench Press 4 10 60%

4 Squat 4 5-10r <70% 4 Squat 4 10 60%

Deadlift 0 0 0
Bench Press 4 5-10r <70% Bench Press 4 10 60%

5 Deadlift 7 3 80% 5 Squat 4 8 65%

Squat Variation 3 8 50-70%
Bench Press Variation 4 8 50-70% Bench Press 4 8 65%

6 Squat 8 3 80% 6 Squat 3 8 65%

Deadlift Variation 4 5 50-70%
Bench Press 8 3 80% Bench Press 3 8 65%

7 Deadlift 8 2 85% 7 Squat 4 8 70%

Squat Variation 3 8 50-70%
Bench Press Variation 4 8 50-70% Bench Press 4 8 70%

8 Squat 4 5-10r <70% 8 Squat 5 8 70%

Deadlift 0 0 0
Bench Press 4 5-10r <70% Bench Press 5 8 70%

9 Squat 8 2 85% 9 Squat 3 6 75%

Deadlift Variation 4 5 50-70%
Bench Press 8 2 85% Bench Press 3 6 75%

1 1 1
10 Deadlift 10 1 90%+ 10 Squat 4 6 80%
Squat Variation 3 6 50-70%
Bench Press Variation 4 8 50-70% Bench Press 4 6 80%

1 1 1
11 Squat 10 1 90%+ 11 Squat 4 6 70%
Deadlift Variation 4 5 50-70%
1 1 1
Bench Press 10 1 90%+ Bench Press 4 6 65%

12 Squat 5 3 50% 12 Squat Competition

Deadlift 5 3 50% Deadlift Competition
Bench Press 5 3 50% Bench Press Competition
1
Use your competition opener for all 10 sets. Usually something you can do 3 reps with.

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Squat/ Deadlift Mobility Warm-Up

General Warm-Up and Systems Check:
Toe Reach x 10
The Bow x 10-30 sec.
Torso Twist & Reach x 10 total
Side Bend & Reach x 10 total
Hip Circles x 10 total
Hip Open-Close x 1 each
Paleo Squat x 30+ sec.

The Daily 30:

Paleo Squat x 10
Push-Ups x 10
Prone Cobra x 10

Training Specific Mobility:

Lat Stretch- Underhand x 10-30 sec.
Bicep Stretch x 10-30 sec.
Squat & Extend x3
Dynamic Hamstring Stretch x 10 total
Deep Lunges x 10 total
Dynamic Pigeon Stretch x 10 each
**Add any additional mobility stretches here to fit your specific needs**

Activation Techniques:
Single Leg Romanian Deadlift x 10 each
Hip Airplanes x 10 each
Bulgarian Split Squat x 10 each

Calf Mobility
Static Single Leg Calf Stretch x 2 min. each
Weighted Deep Squat Calf Stretch x 1 min. each

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Bench Press Mobility Warm-Up

General Warm-Up and Systems Check:
Toe Reach x 10
The Bow x 10-30 sec.
Torso Twist & Reach x 10 total
Side Bend & Reach x 10 total
Hip Circles x 10 total
Hip Open-Close x 1 each
Paleo Squat x 30+ sec.

The Daily 30:

Paleo Squat x 10
Push-Ups x 10
Prone Cobra x 10

Training Specific Mobility:

Arm Circles x 10 each
Horizontal Hug & Open x 10
Shoulder Flexion-Extension x 10
Single Arm Swings x 10 each way
Scapular Rotations x 10 each
Chest Stretch x 10 sec.
Lat Stretch- Overhand x 10-30 sec.
Doorway/ Pec Minor Stretch x 10-30 sec.
Scapular Abduction Stretch x 10-30 sec.
**Add any additional mobility stretches here to fit your specific needs**

Activation Techniques:
Dumbbell Shoulder Warm-Up
Lateral Raises x 10
Front Raises x 10
Reverse Flyes x 10
Military Press x 10
Shoulder Dislocations x 10

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Day 1- Heavy Squat/ Deadlift

Warm-Up & Technique Work:

Weighted Chin-Ups - x 25 total

Box Jump Variation 3-5 x 3

Pause Squat/ Deficit Deadlift (<50%) 3x5

Main Lifts:

Squat/ Deadlift See Table

*Overload Set 1 x AMRAP/ Daily Max

Deadlift/ Squat Variation See Table

Accessory Work:

Dumbbell Rows 4 x 6-8

Bicep Curl Variation 4 x 8-10

Side Plank/ **Grip Holds 3 x 45 sec.

Mobility Work 10+ min.

*Done after your main work is complete, only on high intensity days, and never to failure.
**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as
you can to build up your grip. It is best to do this on days when you do lighter deadlifts.

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Day 2- Heavy Bench Press

Warm-Up & Technique Work:

Closegrip Bench Press (<50%) 3 x 5-15

Abs Exercise 3 x 5-10

Main Lifts:
Bench Press See Table
*Overload Set 1 x AMRAP/ Daily Max

Accessory Work:
Dumbbell Press Variation 4 x 6-8
Military Press Variation 3-5 x 3-8
Triceps Extension Variation 4-5 x 6-10
Face Pulls 5 x 8-10
***Rotary Cuff Work - x 100 total

Side Bends 3 x 10-20

Weighted Abdominal Exercise 5 x 10

Mobility 10+ min.

*Done after your main work is complete, only on high intensity days, and never to failure.
***Do slow, controlled motions with a cable that work on the rotation of your humorous (upper
arm bone). See examples on mathiasmethod.com.

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Day 3- Light Squat/ Deadlift

Warm-Up & Technique Work:

Pull-Ups/ Chin-Ups - x 50

Pause Squat (<50%) 3x5

Main Lifts:

Squat See Table

Back Extensions/ Reverse Hyper 3 x 10-15

Accessory Work:

Leg Curl/ Leg Press 3 x 10-15

Lat Exercise 5 x 10-15

Curl Variation 3 x 10-15

Weighted Plank 3 x 60-90 sec.

Mobility 10+ min.

© 2017 Mathias Method By Ryan Mathias, CPT

STRONGer Powerlifting Mathias Method Elite

Day 4- Light Bench Press

Warm-Up & Technique Work:

Shrug Variation 3 x 10

Closegrip Bench Press (<50%) 3 x 5-15

Abs Exercises 3 x 10

Main Lift:

Bench Press See Table

Accessory Work:

Dumbbell Press Variation 3 x 10-15

Military Press Variation 3 x 10-15

Push-Ups/ Dips 3 x Failure

Triceps Extension Variation 3 x 10-15

Reverse Flyes 3 x 10-20

Lateral Raises 3 x 10-15

Abs Exercise - x 100

Mobility 10+ min.

© 2017 Mathias Method By Ryan Mathias, CPT