Some of the tools that Matt uses on a regular basis include bands and chains. For example: As you can see this 4 days per week upper body / lower body split respects the law of 72 hours. We are compensated for referring traffic and business to Amazon and other companies linked to on this site. Supplementary Lower Body Movement-This movement will compliment the max effort movement. You pretty much respond to my question, hehe. *Done after your main work is complete, only on high-intensity days, and never to failure. As great as this gyms methods are for producing great strength in multiply powerlifting, I feel they are often misused when trying to develop strength in the raw lifter. What Matt came up with was absolutely genius: he blended together the best aspects of conjugate periodization and old-school linear periodization to make an entirely new training style! I have incredibly long arms, but have still managed to bench 450 with a lot of work. Beginner and intermediate lifters should use our Powerlifting Mass: Volume Training Program instead. The dynamic effort method is radically different: it involves lifting submaximal weights explosively. The gyms owner has also greatly contributed to the strength community by publishing in depth articles on his clubs training through their website and various publications like Powerlifting USA.
The ME and DE exercises I picked were selected based upon what I needed to increase my lifts. For a guy of my length, I will accept that as a win. There are of course some downsides to the use of accommodating resistance. In addition, by following any of the suggested guidelines, protocols, templates, activities or any other information or advice given, you do so at your own risk. I have never seen another high-level powerlifter incorporate linear periodization so effectively into a conjugate training model. 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. By voluntarily participating in these activities, you assume all risk of injury to yourself and agree to release and discharge Mathias Method, Ryan J. Mathias and all other affiliates of any responsibility if an injury occurs. Likewise you probably need to wait about 72 hours after a big bench press workout before training your upper body heavy again. If you can break down your lift effectively by video, you can point out weaknesses and shore them up with accessory work. How To Naturally Increase Your Testosterone and Restore Hormone Balance >>. Speed Bench Press-Speed in the bench is critical just as it is in the squat. Of course Matt has a template that he uses for each of these workouts. 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. This will allow you to strengthen weakpoints, add volume and improve technique through repeption. If the plan for the day calls for a 3rm, you are much better off doing something slightly lighter for 3 and walk away telling yourself you had it for 4+ reps, than getting 2 reps and missing a 3rd. Both are effective ways of decreasing the overall stress placed upon your body while adding to your strength potential. Competition week! Youve been warned! Now that you understand Matts preferred weekly training split lets discuss the three conjugate training methods in a little more depth. Here are some of his thoughts, -Lower Your Percentages from what is outlined in articles or you will break down your body, -Use gear (briefs, loose suit) to protect your body and allow you to overload the movement and train your CNS, -Do bodybuilding work to develop the individual muscle groups. One thing is for certain: the Westside Method has been under fire since , Westside Barbell has built some of the greatest multiply powerlifters of all-time, but do their methods have efficacy for raw lifters? **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. Stay focused, train hard and get stronger! Utilizingbackdown sets, like the 75%x3x5-8 after the ME Bench work on Day 1, is a great way to build size and practice technique. contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym, SSB Box Squat I have a habit of losing my back when squatting, the SSB helps me to learn to stay upright more, below parallel box, DL From Knees (Rack Pull) Wanted to increase my lockout strength, the knee height pull is a weak point in my lift, Front Squat (arms crossed) years of squatting like a PL causes less quad recruitment, the front squat forces the quads back into the equation. There is one man who successfully transitioned from geared powerlifting to raw powerlifting: Matt Wenning. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition. ****The total weight at lockout should be approximately 60% of your 1-rep max.
Never. **Perform 2-3 sets at or above 90% of your 1-rep max for that day. PRINT this Conjugate Method Powerlifting Program. 1Add ~10% of accommodating resistance (bands/chains) to dynamic effort /speed lifts plus the bar weight percentage. link to Athlean X Face Pulls | The Ultimate Guide! Of course these exercises could be performed with bands or chains or even specialty barbells like the safety squat bar or even the bamboo bar. You are going to perform higher-rep sets on different accessory exercises for the key powerlifting muscles like the triceps, upper back and posterior chain. Dynamic Effort Deadlift Variation-Dynamic effort deads are a great way to work on your deadlift technique without overtraining. It is your duty to inspect all training and safety equipment prior to each use. In other words too many people are violating the law of 72 hours. Both are effective ways of decreasing the overall stress placed upon your body while adding to your strength potential. Here are a few dynamic effort bench press protocols that them might use: For optimal results Matt Wenning has his athletes wave the dynamic effort percentages using a three week wave. These workouts can often last hours depending on your strength level. It is best to do this on days when you do lighter deadlifts. as an accessory lift. My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. Of course these exercises could be performed with, At his level he needs to use every tool he can to drive up his strength even higher. Matt Wenning uses the repetition effort method with 2 types of exercises: Supplementary exercises are usually performed for sets of 4-6 reps. Tricep Work-Big, strong triceps are key to a massive bench in gear or raw, train the horseshoes hard. Matt usually finishes his upper body workout with at least 2 upper back exercises. In fact most of Matts upper body workouts feature as many as 3 dedicated triceps exercises. If you use loads that are higher than 70% then your bar speed will slow down too much. Here is a video of Matt Wenning putting up a 2,204 pound raw powerlifting total: One of the things that is unique about Matt is he successfully made the transition from geared powerlifting to raw powerlifting. Youve earned it! And as you move up and become successful, make sure also to be hungry for helping others.. It may be pause benches, it may be using more dumbbell work (which poses a challenge for ME days). As you can see Matt is using these straight weight workouts every 3-4 weeks to slowly peak his strength and perfect his lifting technique. Here is Matt discussing this hybrid training system in more detail: I cant emphasize enough how ingenious this is. The dynamic effort bench press is trained on its own day while the dynamic effort squat and deadlift are trained together. He obviously needs less time training with straight weight than a beginner powerlifter would. Usually you are going to train with a load that is approximately 50-70% of your 1-rep max. Here are some examples of special exercises that Matt might use on his max effort days: These special exercises are designed to target and strengthen the weak muscle groups that are limiting your performance on the big 3 competition lifts. The raw powerlifting scene absolutely exploded and many accomplished geared powerlifters struggled to make the transition to competing without supportive equipment. This is where a good coach comes in handy, or a very good knowledge of your own training. 4-Volume:The raw lifter cant handle the same poundages that the geared lifter can and because of this they can and need to handle more volume. If you are a beginner or intermediate powerlifter then you may need more practice with regular straight weight to master the actual squat, bench press and deadlift. I am just a man who studied and applied what I learned to figure out what works for me. n my opinion Matt has done this better than any other conjugate style periodization program out there. He is the creator of the, By utilizing the information presented you are stating that you agree to our, Powerlifting for Mass: Hypertrophy Program. It truly is one of the best ways for the modern-day raw powerlifter to train. Matt had to make some major changes to his training methodology if he wanted to compete against the best raw powerlifters in the world. 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. Your set-up, how you perform each lift, along with everything else in this 12-week conjugate method powerlifting program, is focused upon obtaining the most strength for week 12. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max. First the ME lifts. It truly is one of the best ways for the modern-day raw powerlifter to train. These straight weight workouts replace the max effort workouts that he would normally perform. Back in 2012 the IFBB professional bodybuilder Stan Efferding shocked the world when he broke the all-time powerlifting world record total in the 275 pound weight class. Marc Bell once asked Stan Efferding about the meaning of life. Brandon Lilly has trained with some of the top powerlifters in the country, spending time both at the legendary Westside Barbell and , I spent the majority of my career at Westside Barbell. See examples, if you liked this 12-week Westside Conjugate Method Powerlifting Program! This means that the bottom portion of, There are of course some downsides to the use of. Check it out: **Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. Overhead Pressing Variation-The overhead press is great for building a huge raw bench, include them in your training and watch your numbers skyrocket. The max effort method is perhaps the most important of the three training methods. I recently sat down with former Westside Barbell and Lexen Extreme lifter, Brandon Lilly, to talk about how he would tweak Conjugate Periodization for a raw lifter. Doing these before heavy squats or deads will prime your CNS through a post-potentiation effect and better prepare you to handle heavy weights. Do you want to know Jeff Cavaliere uses the face pull in his Athlean X workouts to build stronger, healthier shoulders? Matt Wenning training program combines the best aspects of conjugate periodization and old-school linear periodization into one kick-ass system. These are big, compound lifts designed to directly increase your big 3 powerlifts. This Powerlifting Program is based on theMathias Method STRENGTH SYSTEM. link to The Athlean X Full Body Workout | The Ultimate Guide! Formax effort training days, you will switch between a squat versus deadlift focus. With that said I took some work away from the bench press and utilized some overhead movements as well to increase the strength of my shoulders. Matt Wenning trained with Louie Simmons at the world-famous Westside Barbell training club. Pick up a copy of Behemoth Strong on Kindle. Its not always simple, but the knowledge you gain is worth it. Are you curious about Athlean X face pulls? Matt uses bands and chains a large percentage of the time on his max effort and dynamic effort lifts. At his level he needs to use every tool he can to drive up his strength even higher. About Us FAQs Sitemap Submit An Article Contact Us. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day. I will preface the rest of this by saying that I never trained at WSBB. Building muscle, building strength, building the base in which you can move more weight. Max effort bench press days will go heavyeach week that is not a deload. Matt often has his athletes use a different type or amount of accommodating resistance from one wave to the next to keep your body off balance. The Conjugate Method Powerlifting Program, Advanced Strength and Power Focused Training, Powerlifting Mass: Volume Training Program, This Powerlifting Program is based on the, About this Conjugate Method Powerlifting Program, Lifters must constantly be working on their, As you get stronger it takes more time to, Your set-up, how you perform each lift, along with everything else in this 12-week conjugate method powerlifting program, is, Conjugate Method Powerlifting Program Details. This best suits RAW lifters who are getting ready for competition, or that just want to get really strong. Also, check out our, Mathias is a Strength Coach, powerlifter, and athlete with 10+ years of experience, all backed by a Degree in Exercise Science. Matts raw powerlifting program can be thought of as a hybrid between, Please note: if you have any trouble reading these workouts then I highly recommend you, A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest, B1: 4-board bench press, 3 x 5, 1/1/X/1, 120 seconds rest, C1: Decline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Overhead rope cable extension, 3 x 8-12, 1/0/X/0, 60 seconds rest, E1: Wide overhand grip lat pulldown, 3 x 8-12, 2/0/X/0, 60 seconds rest, F1: Seated chest supported row machine, 3 x 8-12, 2/0/X/0, 60 seconds rest, A1: Conventional rack pull (4 inches off ground), 3 x 1**, X/0/X/0, 180 seconds rest, B1: Low box squat w/ safety squat bar (narrow stance / heels flat), 2 x 5, 2/1/X/1, 120 seconds rest, C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest, D1: 45 degree back extension (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest, E1: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 x 8-12, 1/0/X/0, 60 seconds rest, F1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest, A1: Band bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest, B1: 30 degree incline DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest, C1: Ez-bar JM press, 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Bilateral 30 degree prone DB tricep kickback, 3 x 8-12, 1/0/X/1, 60 seconds rest, E1: Barbell bent over row, 3 x 8-12, 1/0/X/0, 60 seconds rest, F1: Band face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest, A1: Speed box squat with chains**, 8 x 2, 1/1/X/0, 60 seconds rest, B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest, C1: Belt squat, 3 x 8-12, 2/1/X/1, 60 seconds rest, D1: Good morning machine, 3 x 8-12, 3/0/1/0, 60 seconds rest, E1: Suitcase carry, 3 x 100 feet, 60 seconds rest, F1: Backwards sled drags, 3 x 100 feet, 60 seconds rest, A1: Safety squat bar squat, 3 x 1**, X/0/X/0, 180 seconds rest, B1: Chain suspended good morning, 2 x 5, 2/1/X/1, 120 seconds rest, A1: Floor press with chains (competition grip), 3 x 1**, 1/0/X/0, 180 seconds rest, A1: Sumo deadlift against bands, 3 x 1**, X/0/X/0, 180 seconds rest, A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest, A1: Competition stance back squat, 1 x 3**, 1/0/X/0, 180 seconds rest, A1: Competition grip bench press, 1 x 3**, 1/0/X/0, 180 seconds rest, A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest, B1: V-bar dips, 2 x 5, 4/0/X/1, 120 seconds rest, C1: Dead stop skull crusher, 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Straight bar tricep pushdowns (overhand grip), 3 x 8-12, 1/0/X/0, 60 seconds rest, E1: Rack chins, 3 x 8-12, 2/0/X/0, 60 seconds rest, F1: One-arm seated cable row, 3 x 8-12, 2/0/X/0, 60 seconds rest, A1: Deficit deadlift (2 inch deficit), 3 x 1**, 1/0/X/0, 180 seconds rest, B1: Front foot elevated split squat, 2 x 5, 2/1/X/1, 120 seconds rest, C1: Unilateral reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest, D1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/X/1, 60 seconds rest, E1: Banded leg curls, 3 x 8-12, 1/0/X/0, 60 seconds rest, A1: 30 degree incline bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest, B1: Seated DB overhead press, 2 x 15-20****, 2/0/X/0, 120 seconds rest, C1: Ez-bar skull crushers (to forehead), 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Rolling DB extension, 3 x 8-12, 1/0/X/1, 60 seconds rest, E1: T-bar row, 3 x 8-12, 1/0/X/0, 60 seconds rest, F1: Seated rope cable face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest, C1: Walking DB lunge, 3 x 8-12, 2/1/X/1, 60 seconds rest, D1: 45 degree back extension against bands, 3 x 8-12, 3/0/1/0, 60 seconds rest, E1: Glute ham raise, 3 x 8-12, 2/0/X/0, 60 seconds rest, F1: Forwards sled drags, 3 x 100 feet, 60 seconds rest, A1: Reverse band back squat (competition stance), 3 x 1**, 1/0/X/0, 180 seconds rest, B1: Safety squat bar good morning, 2 x 5, 2/1/X/1, 120 seconds rest, A1: Reverse band bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest, A1: Rack pull against bands (6 inches off the ground), 3 x 1**, 1/0/X/0, 180 seconds rest, A1: 2-Board bench press, 3 x 1**, 1/0/X/0, 180 seconds rest, A1: Speed box squat with buffalo bar against chains**, 8 x 2, 1/1/X/0, 60 seconds rest, A1: Competition style back squat, 1 x 2**, 1/0/X/0, 180 seconds rest, A1: Pin press (2 inches above chest, competition grip), 3 x 1**, 1/0/X/0, 180 seconds rest, B1: Bamboo bar bench press, 2 x 6, 1/0/X/0, 120 seconds rest, C1: Reverse hyper triceps extension, 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: 30 degree incline Tate press, 3 x 8-12, 2/0/X/0, 60 seconds rest, E1: Wide neutral grip lat pulldown, 3 x 8-12, 1/0/X/0, 60 seconds rest, F1: Seated cable row (v-handle), 3 x 8-12, 2/0/X/0, 60 seconds rest, A1: Snatch grip deadlift, 3 x 1**, X/0/X/0, 180 seconds rest, B1: Olympic back squat, 2 x 6, 3/0/X/0, 120 seconds rest, C1: 90 degree back extension (DB at chest), 2/0/X/2, 60 seconds rest, D1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest, E1: Belt squat, 3 x 8-12, 2/0/X/0, 60 seconds rest, F1: Glute ham raise (band tension), 3 x 8-12, 1/0/X/0, 60 seconds rest, A1: Bench press against chains (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest, B1: Flat DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest, C1: Decline ez-bar extension with chains (to nose), 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Unilateral DB french press, 3 x 8-12, 2/0/X/0, 6 seconds rest, E1: 30 degree prone DB chest supported row, 3 x 8-12, 1/0/X/2, 60 seconds rest, F1: Unilateral DB dead stop row, 3 x 8-12, 1/1/X/0, 60 seconds rest, C1: Seated leg curl (feet plantarflexed / pointed in), 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: DB stiff-legged deadlift, 3 x 8-12, 2/0/X/0, 60 seconds rest, E1: Good morning machine, 3 x 8-12, 2/0/X/0, 60 seconds rest, F1: 45 degree back extension (holding barbell with snatch grip), 3 x 8-12, 1/0/X/2, 60 seconds rest, A1: Box squat with chains, 3 x 1**, X/0/X/0, 180 seconds rest, B1: Stiff legged deadlift, 2 x 6, 3/0/X/0, 120 seconds rest, A1: 4-board press against bands, 3 x 1**, 1/0/X/0, 180 seconds rest, A1: Conventional deadlift against bands, 3 x 1**, X/0/X/0, 180 seconds rest, A1: Floor press (competition grip), 3 x 1**, 1/0/X/0, 180 seconds rest, A1: Competition back squat, 1 x 1**, X/0/X/0, 180 seconds rest, A1: Competition bench press, 1 x 1**, 1/0/X/0, 180 seconds rest, A1: Speed bench press (straight weight), 9 x 3**, 1/0/X/0, 60 seconds rest, B1: Seated half press in rack, 2 x 6, 2/1/X/1, 60 seconds rest, C1: 30 degree incline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Cable rope triceps pushdown, 3 x 8-12, 1/0/X/1, 60 seconds rest, E1: Narrow neutral grip pull down, 3 x 8-12, 2/0/X/0, 60 seconds rest, F1: Meadows row, 3 x 8-12, 1/1/X/0, 60 seconds rest, A1: Reverse band deadlift (competition stance), 3 x 1**, X/0/X/0, 180 seconds rest, B1: Olympic front squat, 2 x 6, 4/0/X/0, 120 seconds rest, D1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/0, 60 seconds rest, E1: Backwards sled drags, 3 x 100 feet, 60 seconds rest, A1: Slingshot bench press, 3 x 1**, 1/1/X/0, 180 seconds rest, B1: Ultra wide bench press, 2 x 15-20****, 1/0/1/0, 120 seconds rest, C1: Ez-bar extensions (to chin), 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: PJR pullover, 3 x 8-12, 2/0/X/0, 60 seconds rest, E1: Barbell dead stop row, 3 x 8-12, 1/1/X/0, 60 seconds rest, F1: Banded face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest, A1: Speed back squat (free weight / competition stance), 8 x 2**, 1/0/X/0, 60 seconds rest, B1: Speed deadlift (competition stance), 5 x 1****, X/0/X/0, 60 seconds rest, C1: Glute ham raise (band tension), 3 x 8-12, 2/0/X/0, 60 seconds rest, D1: Reverse hyperextension, 3 x 8-12, 2/0/X/0, 60 seconds rest, E1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/1/1, 60 seconds rest, A1: Safety squat bar free squat, 3 x 1**, X/0/X/0, 180 seconds rest, A1: 3-Board bench pres, 3 x 1**, 1/1/X/0, 180 seconds rest, A1: Sumo block pull (plates elevated 2 inches), 3 x 1**, X/0/X/0, 180 seconds rest, A1: Reverse band bench press (shoulder width grip), 3 x 1**, 1/1/X/0, 180 seconds rest. Horizontal rows are great because they allow you to directly train the antagonists to your pressing muscles. Every single rep was performed as fast as I could.
Bicep work is often overlooked by todays lifters, but all-time greats like Bill Kazmaier and Doug Young definitely werent shy about training their guns. If you want to break powerlifting world records then the Matt Wenning training program is for you! The bench press is normally trained for triples, the squat for doubles, and the deadlift for singles.
Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights numerous times within a workout. Matt Wenning uses the dynamic effort method to teach his body to use his full strength potential more quickly on the big three powerlifts.
He has set numerous world records in BOTH geared and raw powerlifting competitions. Let us knowif you liked this 12-week Westside Conjugate Method Powerlifting Program! The dynamic effort method is almost the polar opposite of the max effort method. Triceps? Athlean X Face Pulls | The Ultimate Guide! Dont worry, well take a closer look at the max effort, dynamic effort, and repetition effort methods later in this article. Vertical Rowing Variation-Hit the back from all angles to help it grow and maintain healthy shoulders. Direct Chest Work-Direct chest training wont just build size and strength in the pecs, it will also help keep you healthy. . It is often called the bodybuilding method because it somewhat resembles the training of a bodybuilder. Posterior Chain Work-Big squats and pulls require big hamstring, glutes and erectors, train them hard. Here is Matt Wenning himself giving a great overview of the 3 training methods: The max effort method, dynamic effort method and repetition effort method represent the foundation of the conjugate periodization model. If you want to perform this 16-week training program as written then you will need the following pieces of equipment: These tools are not absolutely required. ****The total weight at lockout should be approximately 70% of your 1-rep max. Finally the repetition effort method involves lifting submaximal weights for higher repetitions. Ideally this training would be done on Monday, Wednesday, Friday and Saturday or a similar split of the days. **The total weight at lockout should be approximately 70% of your 1-rep max. If you engage in any movements, exercises or training programs, you agree to do so at your own risk. This is a weightlifting manual, not a powerlifting book. Just like with old-school linear periodization the training percentages start out relatively light and progressively increase as he gets closer to his competition. Be sure to practice your lifts exactly how they are supposed to be performed in the competition. In Matts opinion here are the most important muscle groups for each of the powerlifts: Almost all of Matts exercises performed with the repetition effort method are for these muscle groups. Do all of these things and Conjugate Periodization can produce huge numbers for a raw lifter as well. The total weight at lockout should be 60% of your 1-rep max. All we did from one 3 week block to the next was either increase band or chain tension. Increase the volume of your training and watch your raw lifts skyrocket!! For example, lets say that someone has a bench press of 300 pounds. Max effort training days work on building brute strength to increase your max as dynamic effort training days are used each week to increase training volume while decreasing the overall stress placed upon your body. Here is a great video of Matt training the dynamic effort bench press with bands and chains: Matt uses slightly different dynamic effort training protocols for each of the three powerlifts. When using a squat variation as your main movement, we will use a deadlift variation for supplementary work and vice versa. The banded overhead press from the rack is something that works wonders for both my press and my bench, so I include that into any training program I design for myself.
Box Jump Variation-Jumping exercises will build great explosiveness and the best way to get through a sticking point is to blast through them with speed. The triceps are that important for a big bench press! 
