An overhead press is going to take work and every five-pound PR is going to be earned the hard way.

A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.

You don’t need a unique piece of equipment for each muscle group or a 25-item list of accessory exercises. This program uses nothing but gym essentials to get you stronger without ever having to leave the squat rack.

This program reveals the approach I use for bringing up weak points between shows without neglecting the necessary foundation for all competitors.