Matt Ladewski

https:www.facebook.commatt.ladewski

Matt Ladewski is the owner of The Region Barbell Club in Munster, Indiana and has been involved in the sport of powerlifting for 16 years. As he continues to pursue bigger numbers of his own on the platform, his attention has recently shifted to coaching his many athletes, including a WPF and an AWPC champion. A columnist and the social media manager of elitefts, Matt shares his training knowledge and experience as he writes about both his own training and the coaching of his athletes. Matt's best competition lifts include an 835-pound squat, a 550-pound bench press, and an 800-pound deadlift.

 
Upgrade Your Home Gym
Upgrade Your Home Gym
Maximize a small space to build a strength mecca at home.
Get Your Powerlifting FastPass
Get Your Powerlifting FastPass
Unlike amusement parks, this FastPass isn't something you buy with your credit card. This transaction takes effort and time, but when you make the choice, it'll greatly improve your lifts and ranking,
10-Week Program Jumpstart—Old to Athlete
10-Week Program Jumpstart—Old to Athlete
This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who's boss.
Foot Placement for the Sumo Deadlift
Foot Placement for the Sumo Deadlift
I wish I could give you exactly the stance you need, but you'll have to dial that in for yourself. Here are some tricks to begin this process.
3 Pressing Tips for Long-Armed Lifters
3 Pressing Tips for Long-Armed Lifters
When I started my powerlifting journey, Louie Simmons tried to teach me to bench press like Fred Bolt. It was clear that I was not Fred Bolt, but more importantly, I did not have the musculature at that time to bench with my feet out. Here are some tips for all you long-armed lifters to create a great bench.
11 Medicine Ball Exercises to Improve GPP
11 Medicine Ball Exercises to Improve GPP
You down with GPP? You know, General Physical Preparedness. If not, it's time to get back in shape to dramatically and positively affect your total strength. You can start this process with a medicine ball.
Bare Bones Bodybuilding
Bare Bones Bodybuilding
This article is not about the bands or weights but HOW you use the bands or weights. You can use these 12 techniques to keep your workouts fresh and keep your sanity without going to the gym.
Train Your Closet Bodybuilder This Off-Season
Train Your Closet Bodybuilder This Off-Season
Why not have a dedicated cycle to focus on while transitioning out of some downtime after a meet? No machines at your gym? No problem. This was written for a hardcore powerlifting-friendly gym with limited access to machines.
8 Lightweight Exercises for a Massive Shoulder Pump
8 Lightweight Exercises for a Massive Shoulder Pump
A large amount of blood into the shoulder feels great, and over time will help them to round out. These eight exercises are easy to do anywhere, and they work great for extra workouts. Here are three shoulder workouts to get you started.
Mountain Dog Makeover
Mountain Dog Makeover
Don't be afraid to steal from others if it benefits your training. Incorporating borrowed ideas into your training can take it to the next level.
Standing Ab Movements to Build Your Squat and Deadlift
Standing Ab Movements to Build Your Squat and Deadlift
Get up from the floor. You squat and deadlift standing up, so the majority of your ab work should be standing.
The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw
The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw
Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses.
Cast-Iron Pork Tenderloin Fillet with Jasmine Rice
Cast-Iron Pork Tenderloin Fillet with Jasmine Rice
Tired of eating chicken breasts? Mix things up with some seared pork tenderloin with a side of jasmine rice. It'll hit the spot after a tough workout.
7 Supplemental Exercises to Build the Sumo Deadlift
7 Supplemental Exercises to Build the Sumo Deadlift
The more advanced you are, the longer the stretches between records become. If you're in that position (trust me, I've been there before), consider doing some supplemental exercises. The ones listed here will help boost your sumo deadlift.
Meet Attempt Considerations For Every Situation
Meet Attempt Considerations For Every Situation
When it comes to selecting meet attempts, there are a lot of things to take into account. The big one is your goal, but the strategy for getting that goal varies depending on lots of factors. You wouldn't use the same process for selecting your opener and for winning — at least, I hope you don't.
Now THAT'S What I Call Impressive!
Now THAT'S What I Call Impressive!
Not everyone is as lucky as me when it comes to seeing some of the most amazing moments in powerlifting. Since that's the case, I'm sharing memories from the archives starring Chuck Vogelpohl, George Halbert, Steve Goggins, Travis Rogers, and Oleksandr Kutcher.
4 Non-Training Podcasts You Should Listen To
4 Non-Training Podcasts You Should Listen To
Instead of listening to the same old radio station on your daily commute, why not learn something new from these podcasts? Stick your Airpods in your ears or connect your phone in your car's radio via Bluetooth and listen away!
The Best Damn Specialty Bar on the Market
The Best Damn Specialty Bar on the Market
I can't get over how versatile the American Cambered Grip Bar is. You can use it forward and backward, giving you a total of 8 grip options. Flip it over, you've got a total of 16. I've found 250 options, and I'm sure there are more to find.
The Four Weeks Post-Meet
The Four Weeks Post-Meet
Look before you leap into training right back after your last meet because the next four to six weeks can (and will) set up your next cycle for success... or for failure. Take time to reflect on that. Success or failure... which one will you choose?
44 Things to Pack for Your Next Meet
44 Things to Pack for Your Next Meet
Packing the basics is just half the battle. Meet sites can be cold, uncomfortable, and might be far from easy access to good food. All variables need to be taken into consideration while packing for meet day... and these 44 items will help you cover your bases.
How to Tame the Meet Prep Beast
How to Tame the Meet Prep Beast
The meet prep beast is going to rear its ugly heads at you sometimes, and its mugs come in many forms: injuries, stress, or a lousy no-show training partner. When one of them tries to bite, it's best to have a flexible plan of action that helps you nimbly dodge from the monster's jaws.
6 Lower Body Exercises to Back Up Your Bench
6 Lower Body Exercises to Back Up Your Bench
If you are a bench-only lifter, an older beat-up powerlifter, or just really need to get in some lower body training in, these six exercises will cover all three of those bases. These exercises are my workaround to hammer the lower and upper body while keeping a strong bench.
A Better Language for Coaches
A Better Language for Coaches
This all starts with you. Being clear, setting up a growth mindset, and eliminating “no,” are just three ways to become a better communicator to your athletes.
Solve Your Training Problems with Less Than $20
Solve Your Training Problems with Less Than $20
Out of shape? Slow? Dumb? Weak? Ugly? Andrew Jackson (the president on a $20 bill for any non-US-based readers) has a solution for you.
Use Weight Releasers for a Better Bench
Use Weight Releasers for a Better Bench
I believe that the confidence weight releasers can build is almost as important as any other factor I talk about in this article. If you want to improve your dynamic effort work, give these sample cycles a try.
Total Body Conjugate 8-Week Program
Total Body Conjugate 8-Week Program
This eight-week sample program is a snapshot of a few cycles written for a former competitive weightlifter (local/state level). Michael wanted to get back into shape, lose weight, and include some weightlifting movements.
Good Training Gone Bad
Good Training Gone Bad
In training, many choices must be made. Just because you can do something doesn’t mean you should.
Getting the Most Out of Your Extra Workouts: Rules to Follow and Types of Extra Workouts
Getting the Most Out of Your Extra Workouts: Rules to Follow and Types o...
If you are looking to move up the ranks then extra workouts are the way to add extra volume, bring up weak muscle groups, and improve your general physical preparedness, mobility, flexibility, and body composition.
Training to Do Your First Pull-Up
Training to Do Your First Pull-Up
No matter your strength, bodyweight, or training history, pull-ups may be a challenge for you. If this is the case, follow this simple progression and you'll have your first unassisted pull-up in no time.
Five People You Need in Your Training Life
Five People You Need in Your Training Life
I have looked at my personal success and observed who in my life has helped me move toward my goals. These are the types of people who can bend my ear, grab my attention, and then push or pull me toward the place I need to be.
WATCH: Equipment Feature — Spud Inc. Tricep, Lat, Low Pulley System
WATCH: Equipment Feature — Spud Inc. Tricep, Lat, Low Pulley System
This system really comes in handy for performing movements that would otherwise require large, expensive pieces of equipment. With a little creativity, you can even add a few new unique exercises.
Back on the Wagon: Returning to Training After a Long Layoff
Back on the Wagon: Returning to Training After a Long Layoff
For three months I dealt with my life while putting training in the backseat. Now with more time, energy, and motivation, these are the keys I'm using to getting back to where I was.
Simple Steps to Reaching Your Ultimate Goals
Simple Steps to Reaching Your Ultimate Goals
The goal-setting pyramid I use for my clients and myself helps to easily clarify daily, weekly, and monthly needs for continual progress — and when things slow down, it speeds up troubleshooting and gets you back on track.
Six Off-Season Bench Cycles to Replace Dynamic Effort Work
Six Off-Season Bench Cycles to Replace Dynamic Effort Work
The six cycles in this article are a great way to add variety, cycle out of traditional dynamic effort bench work, or add some needed muscle mass.
7 Special Exercises To Build Your Main Lifts
7 Special Exercises To Build Your Main Lifts
Increasing your total in the conjugate system often means finding the right exercises to build the squat, bench press, and deadlift. Here are some builders I’ve found to be most effective.
Instilling A Growth Mindset
Instilling A Growth Mindset
During his first soccer season, there were several things I said to my son each week in hopes of helping him understand that no matter what he does in life, it will take work to get there.
Mental Visualization to a Better Total
Mental Visualization to a Better Total
The body is limited but the mind is unbelievably more powerful. With positive mental imagery, you can take successful rep after successful rep with a weight you have never even touched.
Bare Bones Home Gym: More Than A Bar, Bench and Rack
Bare Bones Home Gym: More Than A Bar, Bench and Rack
With my Bare Bones program, you can see that great progress can be made with minimal equipment, but there are some tools that make things easier. If I built a home gym all over again, these are the first things I would buy.
 Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 9-13
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 9-13
This final wave includes a small taper at the end for peaking purposes. There are both banded and band-free options.
The Advanced Lifter's Peaking Cycle for Lower Body
The Advanced Lifter's Peaking Cycle for Lower Body
This is the training cycle that finally got my squat over 800 and my deadlift over 700 in the same meet.
10x Lessons for Lifters
10x Lessons for Lifters
Often times, the truth hurts. In his book, The 10x Rule, Grant Cardone provides some points that we all need to hear.
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 5-8
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 5-8
The conjugate system is about max effort, dynamic effort, and the repetition method. You can do everything with just a rack, bar, bench, and some weights. Here are the next four weeks of the program.
Some Like It Hot — A Guide to Choosing your Liniment
Some Like It Hot — A Guide to Choosing your Liniment
One, two, three, or even four Screamin' Daves. If you aren't sure which liniment is for you, use this guide to direct you to the perfect product.
How I Dropped 17 Pounds Over 9 Days and Gained It Back in 12 Hours
How I Dropped 17 Pounds Over 9 Days and Gained It Back in 12 Hours
I don't recommend this big of a cut for anyone. It is detrimental to many bodily processes and overall health. To be clear, this is not a how-to guide; it is a documentation of my process.
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4
When thinking about conjugate training, we often look at all the specialty bars, bands, chains and other goodies that we use in training. But when you boil it down, conjugate training doesn't need those things.
The Isometric Deadlift Cycle That Took My Deadlift to 800 Pounds in 22 Months
The Isometric Deadlift Cycle That Took My Deadlift to 800 Pounds in 22 M...
Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.
It's Not A World Record (And Other Things That Piss Me Off)
It's Not A World Record (And Other Things That Piss Me Off)
Most of the time I ignore what I don’t agree with, but considering I am three weeks out from my meet and I have been a grumpy bastard the last few weeks, I am going to write about a few stupid things I've seen.
11 Set and Rep Schemes for Massive Reverse Hyper Back Pumps
11 Set and Rep Schemes for Massive Reverse Hyper Back Pumps
You should be doing Reverse Hypers twice a week, year-round. Keep them fresh and challenging with these programming variations.
Frankenstein's Perfect Powerlifter
Frankenstein's Perfect Powerlifter
Once I caught wind of Dr. Frank's new project, I knew I wanted to learn more. This is the story of my visit to his lab and home gym.
Four Traps to Avoid When Starting Conjugate Training
Four Traps to Avoid When Starting Conjugate Training
Using the Conjugate Method has been one of the most rewarding and fun things I've ever done, but it requires ownership and a tenacity to keep looking for answers. Here are four things to avoid as you begin your quest.
Whoa, Hamstrings
Whoa, Hamstrings
Here are six different exercises to kill your underdeveloped hamstrings — high reps, low reps, extended time, heavy weights, and GPP cover everything you need to make them bigger and stronger.
Raising Iron Apples
Raising Iron Apples
As parents, we are trees. Our children are apples. It's up to us to make them the best kind of apples they can be.
How To Build A Bench Press with Trashy Triceps
How To Build A Bench Press with Trashy Triceps
If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.
4 Powerlifting Trump Cards You Should Hold Onto
4 Powerlifting Trump Cards You Should Hold Onto
Just like a game of euchre, there is an optimal time to play these trump cards in powerlifting.
Things I Have Learned From 15 Years of Conjugate Training
Things I Have Learned From 15 Years of Conjugate Training
Through a lot of ups downs since 2002, I've learned things both the hard way and the easy way. In one quick read, here are 137 of the best things to remember about conjugate.
Are You MapQuesting Your Training?
Are You MapQuesting Your Training?
This is the difference between running a system or following a program. It's the difference between getting lost or arriving at your destination.
Gas Station Gains — High Calorie, Low Effort
Gas Station Gains — High Calorie, Low Effort
Yes, you read that right. If you you want to get big quick, you're not going to do it with broccoli and egg whites. It's time get to dirty.
7-Step Guide to Learning the Sumo Deadlift
7-Step Guide to Learning the Sumo Deadlift
This article includes video that shows the many physical and technical aspects you need to master to get the most of your sumo deadlift.
When IT Hits The Fan: The Stress Response
When IT Hits The Fan: The Stress Response
There will be times that your personal life overwhelms you. Getting through these rocky times will never be easy, but there are ways to ensure you make it out alive.

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