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Wrestling Post-Season Restoration
The four weeks straight after a season, and not a lighter off-season. Run this before you start pushing again. Free to load in Ægir Iron.
What this program is
Full range of motion, moderate loads, nothing near failure. Single-leg and pressing volume are deliberately high to even out what a year of one-sided competition makes lopsided. Three sessions a week for four weeks, and then you are ready to train hard again.
Why this is its own program
Coming out of a season, the temptation is either to do nothing or to jump straight back into the off-season block. This is the thing in between, and it is short on purpose. Four weeks of moving well is what makes the twelve that follow it productive.
At a glance
| Discipline | Wrestling |
| Experience level | Beginner effort, any experience |
| Length | 4 weeks |
| Training days | 3 per week |
| Equipment | Dumbbells, cables, trap bar, bands |
| Season phase | Post-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 the four weeks and they land on your Program page. When you are through it, the off-season program is the natural next block, and Ægir Iron will start it at your next free cycle so both stay in your history.
Start Wrestling Post-Season Restoration
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Wrestling Post-Season Restoration 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.