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Football Post-Season Restore
Football Post-Season Restore is a beginner football program that runs 4 weeks at 3 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 4-week restore program for every football player once the season ends, three days a week. Low volume at an easy effort (about RPE 6, never a max): full-range squats, hinges, presses and rows, a mobility drill to open each session, easy walks, Copenhagen adductions once a week and isometric neck holds twice a week to keep the neck strength you built. No sprints or jumps. Weeks 1 and 2 are two sets, weeks 3 and 4 add a third; stop after week 3 if the off-season starts sooner.
At a glance
| Discipline | Football |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 3 per week |
| Equipment | Barbell + Trap Bar + Dumbbells + Band |
| Season phase | Post-season |
| Loading | RPE targets on the lifts, with sprints set by distance and jumps counted in ground contacts. |
| 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. It runs as one 4-week block. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. 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.
Original source
Ægir Iron's template is built from these sources. Under each one is what the template takes from it.
- Harøy J, Clarsen B, Wiger EG, Øyen MG, Serner A, Thorborg K, Hölmich P, Andersen TE, Bahr R (2019). The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med. 2019;53(3):150-157.The football Copenhagen build: one set each side of 3 to 5 reps, then 7 to 10, then 12 to 15, twice a week in the off- and pre-season (the twice is ours), and one set of 12 to 15 once a week in season
- Daly E, Pearce AJ, Ryan L (2021). A Systematic Review of Strength and Conditioning Protocols for Improving Neck Strength and Reducing Concussion Incidence and Impact Injury Risk in Collision Sports; Is There Evidence?. J Funct Morphol Kinesiol. 2021;6(1):8.The football neck dose: three 10 s isometric holds in each of four directions, twice a week, in every football program
- Fownes-Walpole M, Heyward O, Till K, Mackay L, Stodter A, Al-Dawoud M, et al. (2025). Combining evidence and practice to optimise neck training aimed at reducing head acceleration events in sport: a systematic review and Delphi-consensus study. Br J Sports Med. 2025;59(15):1027-1042.Neck work as a year-round, periodised part of the programme, so every football phase keeps it, the post-season included
Start Football Post-Season Restore
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Football Post-Season Restore from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.