This comprehensive program is designed to propel strongman athletes to new heights of strength and performance during their offseason. This educational resource provides a 12-week structured training program, specifically designed to optimize strength, power, and technique specific to the demands of strongman competitions.Ā
From building a solid foundation with compound movements to fine-tuning event-specific skills and peaking for competition readiness, each phase of the program is strategically tailored to ensure maximum gains and injury prevention. With a blend of progressive overload, strongman implements, and mental preparation techniques, this program equips athletes with the tools and knowledge needed to dominate the competition come game day. Whether youāre a seasoned competitor or just starting your strongman journey, this PDF is your ultimate guide to offseason success.
** Training schedule = 5 days training, 2 days rest per week
PROGRAM INCLUDES
- 12 week customizable program
- Education on diet, training and recovery to put on quality muscle
- Training program designed to increase muscle, size and strength
- How to improve fitness while gaining weight
STRONGMAN OFFSEASON TOPICS
- How to use the programĀ
- RPE
- Using the offseason to change your bodyweightĀ
- Primary drivers of muscle growthĀ
- The three pillars of recoveryĀ
- Purpose of a deload in an offseason blockĀ
- Using volume training for resensitizationĀ
- Grip training done rightĀ
- Training frequency vs session volume
- Technique carry over from volume training
- Neural drive and weight feeling heavy
- Injury risk transitioning between blocks
EQUIPMENT RECOMMENDATIONS
Dumbbells, barbells, plates, trap bar, pull up bar, high incline bench, cable machine, sandbag, yoke, back extension bench, log, leg curl/extension machine
*Note: The equipment listed is a recommendation based on the program, each exercise can be substituted at your own discretion following the same movement pattern.
GYM REQUIREMENTS
- Strongman gym
