Home / Programs / Wrestling In-Season Maintenance
Wrestling In-Season Maintenance
In season, your real training is practice and competition. This is the lifting that sits on top of it without taking anything away. Free to load in Ægir Iron.
What this program is
Two sessions a week, four movements each, nothing taken near failure. It is enough to hold the strength you built in the off-season and no more, which is the correct goal in season. The commonest in-season mistake is running an off-season program at reduced volume; this is a different program, not a smaller one.
Neck work every session, all season
The rest of the week is trimmed hard. Neck work is not, and it is the first thing on each day rather than the last so that a short session cannot quietly drop it.
At a glance
| Discipline | Wrestling |
| Experience level | Intermediate |
| Length | 8 weeks |
| Training days | 2 per week |
| Equipment | Barbell, dumbbells, and a neck harness or bands |
| Season phase | In-season |
| 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
Load it as written, or generate one with the Program Wizard by picking Wrestling and setting the season phase to in-season. The generator caps session length and days per week for that phase, and if you ask for more days than the phase supports it tells you rather than silently overriding you.
Start Wrestling In-Season Maintenance
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Wrestling In-Season 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.