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Soccer Post-Season Restore
Soccer Post-Season Restore is a beginner soccer program that runs 4 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 4-week program for the weeks straight after the last match, two short sessions per week at moderate loads. Goblet squats build the base, reverse lunges and single-leg Romanian deadlifts even out the two sides, and push ups and inverted rows cover the upper body. Nordic hamstring curls and Copenhagen adductions stay in at a low dose, balance, side planks and hip and ankle mobility are on day 2, and each day ends with an easy run of 20 minutes, 25 in the last two weeks.
At a glance
| Discipline | Soccer |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 2 per week |
| Equipment | Dumbbells + Bench + Nordic anchor |
| 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. The 4 weeks are grouped into 2 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.
Original source
Ægir Iron's template is built from these sources. Under each one is what the template takes from it.
- van Dyk N, Behan FP, Whiteley R (2019). Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019;53(21):1362-1370.Why every adult soccer program carries the Nordic: programmes that include it about halve hamstring injuries
- Cuthbert M, Ripley N, McMahon JJ, Evans M, Haff GG, Comfort P (2020). The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses. Sports Med. 2020;50(1):83-99.Low Nordic volumes built as much eccentric strength as high ones (run for at least 6 weeks); that two sets of 5 to 6 therefore hold it through the post-season program is our inference
- Silva JR, Brito J, Akenhead R, Nassis GP (2016). The Transition Period in Soccer: A Window of Opportunity. Sports Med. 2016;46(3):305-313.The post-season block: low frequency and simple tools, a minimum effective dose that slows the loss of sprint, power and aerobic fitness and evens out strength imbalances
Start Soccer 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 Soccer 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.