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Wrestling Pre-Season Power
Eight weeks that turn off-season strength into speed and then get out of the way before camp starts. Free to load in Ægir Iron.
What this program is
Three sessions a week of hang cleans, jumps, throws and sled work. The strength is already banked; this block is about expressing it fast. Volume comes off week by week through the second block so that you walk into camp fresh rather than beaten up, which is the single most common way a good off-season gets wasted.
The taper does not touch the neck work
Everything else comes down through the second half of this program. Neck work stays at full dose right through, because a taper is the last place to cut the one thing on the page that exists to keep you healthy in the competition the taper is for.
At a glance
| Discipline | Wrestling |
| Experience level | Intermediate |
| Length | 8 weeks |
| Training days | 3 per week |
| Equipment | Barbell, dumbbells, sled, medicine ball, and a neck harness or bands |
| Season phase | Pre-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 eight weeks as written, or use the Program Wizard, pick Wrestling and set the season phase to pre-season, and it will build the same shape around your own days per week and equipment. Either way the sessions land on your Program page and stay editable.
Start Wrestling Pre-Season 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 Pre-Season 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.