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In-Season Soccer Maintenance
In-Season Soccer Maintenance is an intermediate soccer program that runs 6 weeks at 2 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 6-week in-season program for soccer athletes, with two sessions per week to maintain lower-body strength and hamstring durability without draining the legs for matches. Low plyometric volume, high single-leg emphasis.
At a glance
| Discipline | Soccer |
| Experience level | Intermediate |
| Length | 6 weeks |
| Training days | 2 per week |
| Equipment | Barbell + Dumbbells + Trap Bar |
| Loading | Percentage of 1RM or RPE, tuned for in-season and pre-season load. |
| 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 6 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 In-Season Soccer Maintenance
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 Soccer Maintenance 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.