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In-Season Athletic Program
In-Season Athletic Program is a beginner basketball program that runs 8 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
An 8-week in-season program for young basketball players who are already strong and want to jump higher, move their hips more freely and play lighter on their feet. Three short sessions per week that you run on your own: jumps and single-leg strength, hip mobility and footwork with change-of-direction shuttles and jump rope, and quick elastic hops and bounds. Mobility is built into every session. No barbell and nothing taken to failure, because practice and games are the main load. Keep two days between Day 1 and Day 3, and use Day 2 (the lightest) the day before a game.
At a glance
| Discipline | Basketball |
| Experience level | Beginner |
| Length | 8 weeks |
| Training days | 3 per week |
| Equipment | Dumbbells + Mini Band + Jump Rope + Box |
| Loading | RPE targets per block, with explosive and unilateral 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. The 8 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. 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.
Start In-Season Athletic Program
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose In-Season Athletic Program 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.