Home / Programs / Wrestling Off-Season Strength & Power
Wrestling Off-Season Strength & Power
The one window in the year when lifting can be the priority. Twelve weeks, four days a week, built around what a wrestler actually needs on the mat. Free to load in Ægir Iron.
What this program is
Twelve weeks across three blocks: work capacity first, then strength, then power. It is written for the off-season specifically, which is the only part of a wrestler's year where training can be built around lifting rather than fitted around practice. Pulling volume runs ahead of pressing, because the sport is a pulling sport and because a year of it leaves most wrestlers needing the balance. Grip and carry work is in for the tie-up.
Neck work is in every session, and that is deliberate
Every wrestling day in Ægir Iron carries a neck slot, and it sits at the front of the accessory work rather than the end. That placement is not cosmetic. A session that runs long gets trimmed from the back, so neck work parked at the end is the first thing to disappear from exactly the athletes who need it most. It is prescribed as a constant dose rather than waved like an accessory, because the point of it is staying healthy in the sport, not progressive overload.
At a glance
| Discipline | Wrestling |
| Experience level | Intermediate |
| Length | 12 weeks in three blocks |
| Training days | 4 per week |
| Equipment | Barbell, dumbbells, trap bar, and a neck harness or bands |
| Season phase | Off-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 a pre-built program and the whole twelve weeks is written into your Program page, block by block, with every session editable. Coaches can push it to a whole roster at once and optionally seed each athlete's starting maxes in the same step. If you would rather have the generator build a wrestling program around your own schedule, the Program Wizard has Wrestling as a discipline with a season-phase choice on the Scaffolding step.
Start Wrestling Off-Season Strength & Power
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Wrestling Off-Season Strength & Power 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.