Mariah Liggett

The sport of POWERLIFTING combines the Squat, Bench Press and Deadlift for one exciting strength event! The USA has the most world record holders in the individual lifts and weight classes, but Europe and outh Africa have several champions too. Men, women, teens and adults all can compete in weight classes and age group categories all over the country; many high schools have Powerlifting teams.

My specialty is coaching the strength athlete! I can take your bench press,squat and deadlift to new levels! As a 15-time Womens World Champ and multi World Record holder, I know the methods to lift BIG weights. I use advanced cycling and programming systems that ensure gains and prevent injury.

In my 30+ years of competitive Powerlifting I have won 15 World Championships and set multiple world records in several weight classes. My 530lb. record squat weighing 148 and my 485 lb. deadlift weighing 132 are two world records I am particularly proud of. As an international powerlifting referee I have developed a keen eye for technique and form. With a PhD in physiology I have advanced knowledge of the human capacity for load-bearing. I am known as a " High Technique Power Coach" who focuses on science and technology to gain strength.

On the Bench Press or upper body workout day we start with elastic cord and kettlebell swing warmups for the arms, shoulders and pecs. The workout plan will include five different exercises that work the total upper body - front and back: Flat Bench, Tricep Dumbells, Rear Delt and Rhomboid Dumbells, Shoulder Raises. Emphasis will be on using contest-form in the flat bench during 5 sets of 5 reps;discussion during this phase regarding contest rules. Moving to the arms next will be 3-5 sets of Triceps Extensions with Dumbells. Attention is given to the Upper Back area with a rear deltoid or rhomboid muscle group movement for several sets. The final exercise is a shoulder raise or press for several sets of 6-10 reps. We conclude with abdominals and foam roller work on the upper body and discussion of rest and hydration.