Brodders Strong Strongman offseason

This offseason strongman program is designed to build strength across all foundational strongman lifts. With high volume, it's ideal for periods of calorie surplus and strong recovery. The program spans 9 weeks and follows a 3-week wave periodization model to increase strength while managing fatigue.

Key Features:
Wave Periodization: Each 3-week wave increases intensity progressively, followed by a deload before restarting the cycle with higher weights.

AMRAP-Based Progression: The final set of the main lift is performed for AMRAP (as many reps as possible). For each extra rep beyond the target, the weight for the next week is increased by 1% of your 1-rep max. This method, inspired by Doug Young’s training principles, ensures auto-regulated progress based on performance.

High Volume: Designed to maximize hypertrophy and strength gains, making it ideal for offseason phases where calories and recovery are prioritized.

Accessories: While substitutions are allowed, it's recommended to keep accessories consistent throughout the 9-week cycle to track progress.

Training Day Breakdown:
Day 1: Deadlift Day
Focus on deadlifts, with optional horizontal or vertical pulling movements. Sandbag squats are added to build experience with strongman implements and to increase squat volume.

Day 2: Shoulder Day (Log Press)
Overhead pressing strength takes priority, with the log press as the main lift. Overhead kettlebell walks improve stability, while IYTs promote shoulder health.

Day 3: Front Squat Day
Front squats develop leg strength and core stability, key for events like stone loading or yoke walks. This day targets lower body development.

Day 4: Events Day
A flexible day that typically includes a deadlift variation, a pressing movement, and a carrying event (e.g., yoke, sandbag, or farmer's carry). It focuses on building event-specific strength.

AMRAP Progression and Periodization:
Each 3-week wave increases intensity, with the final set of each core lift performed as an AMRAP. For every rep over the target, you add 1% of your 1-rep max to the weight for the next week. For example, if your 1-rep max is 400 lbs and you perform 4 extra reps, you’ll increase the weight by 4% (16 lbs) for the following week. This auto-regulated progression allows for individualized weight jumps based on performance.

On weeks 4 and 7, the progression resets to a prescribed percentage of your max, providing a built-in deload before building back up.

This program is tailored for offseason strength development, setting a solid foundation for competition prep by improving your strength, conditioning, and event-specific skills.

Any questions? Hit me up on Instagram: @brodders.strong



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Warmup with single leg balance eyes closed. 

King deadlift.

Garhammer raise. 

Hamstring curls. 

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