Whether you compete in a sport with overhead events like strongman, or you just like being able to press something heavy overhead, this program is for you. The following 8-week program will provide two upper body days per week to help build the overhead press.

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.