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Football Off-Season Strength & Power
Football Off-Season Strength & Power is an intermediate football program that runs 12 weeks at 4 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 12-week off-season program for football athletes. Four sessions per week building max strength on the big compounds, layering in Olympic lifts and plyometrics. Three blocks progress from hypertrophy through strength to peak power before pre-season.
At a glance
| Discipline | Football |
| Experience level | Intermediate |
| Length | 12 weeks |
| Training days | 4 per week |
| Equipment | Barbell + Dumbbells + Trap Bar |
| Loading | Percentage of 1RM or RPE, with power and conditioning work. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 12 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Football Off-Season Strength & Power
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Football Off-Season Strength & Power. It is free on iOS, Android, and the web, with your data synced across all three.