1 x 20 RM

Program
Dr. Michael Yessis
DoctorYessis.com
What is the best regime to develop
strength for high school players?

1. 3 x 15 - 20 RM
2. 3 x 10 RM
3. 3 X 8 - 12 RM
4. 3 x 15 RM
5. 5 x 5 RM
6. 5-31
7. Other
NONE
 To understand why in the quickest and
most productive way, it is necessary
unlearn everything you have learned
on this topic
Reasons why NONE
Intensity too high
Limited number of exercises
Insufficient number of repetitions for learning
Insufficient capillarization
Lack of muscular endurance development
Insufficient tendon and ligament strength development
Lack of good exercise technique development
Inability to adequately strengthen all the muscles and
joints of the body.
Athletes more susceptible to injury
Less time available for other types of training
1 x 20 RM program
More effective is the 1 x 20 RM program
for high school athletes
This is substantiated by theory and
practice and is based on sound
physiological principles
Advantages over high-
intensity programs
1. Less intensity
Intensity in the 1 x 20 program is lower
but high enough to elicit positive
adaptation for strength and muscular
endurance.
In the 1 x 20 RM program each exercise is
done for the maximum number of
repetitions.
Advantages contd
2. Ability to do more exercises
Doing three or more sets of a high-intensity
exercise requires adequate rest in between each
set and after completion of the exercise. This is
why most programs use only 5 to 10 exercises.
In the 1 x 20 RM program less rest is required in
between exercises and there is little overlap
between the muscles involved.
A typical program involves over twenty exercises
Advantages contd
3. More repetitions for better
learning of new exercises
Learning requires many repetitions with
good form.
In the 1 x 20 program the athlete
executes many more repetitions to ensure
better and faster learning
Advantages contd
4. Greater capillarization
The 1 x 20 RM program is better suited for
development of more capillaries because
there are many more repetitions done in
one training session.
The greater the number of capillaries the
faster the recovery and the more energy
delivered to the muscles
Advantages contd
5. More muscular endurance
development
The 1 x 20 RM program, because of the
higher number of repetitions, it is best
suited for development of not only
strength but also muscular endurance.
Muscular endurance is needed by all
athletes especially those involved in
team, dual and endurance type sports
Advantages contd
6. Greater ligament and tendon
strength development
All strength programs develop or
strengthen ligaments and tendons.
However, the 1 x 20 RM program is
more suited for this purpose because of
the greater number of capillaries
developed and amount of blood flow.
Advantages contd
7. More suited to effective exercise
technique
Development of good exercise technique
requires a high number of repetitions,
especially when learning new exercises.
The greater the number of repetitions
with good form the faster and more
effectively will the technique be ingrained
in the athletes neuromuscular system.
Advantages contd
8. More suitable for strengthening all
the muscles and joints of the body
Because you can do more exercises, the 1
x 20 program is best suited for
strengthening all the major muscles and
joints of the body.
1 x 20 RM programs are especially
effective for high school and novice
athletes and in GPP
Advantages contd
9. Athletes are less susceptible to injury
In the high-intensity programs athletes are more
susceptible to injury. Because of the lower intensity
in the 1 x 20 RM program, injuries are minimized if
not eliminated.
In high-intensity programs injuries occur because of:
changes in technique
weights that the muscles and joints cannot handle.
(Muscles and joints are overstressed)
greater fatigue
insufficient learning and preparation
Advantages contd
10. More time available for other training
Strength is only one factor that is needed in the
training of an athlete.
How much strength is needed is dictated by the
sport
In most cases strength must be transformed
into explosiveness, speed and quickness.
The 1 x 20 program makes it possible to spend
more time training for other important factors
such as technique, agility, speed and quickness
The Training Program
1) heel (calf) raises 13) bent over row, two variants
2) leg (knee) extensions 14) overhead press, two variants
3) squat (one half full squat) or 15) full and partial range front arm
leg press raises
4) hip flexion 16) full and partial range lateral
5) hip abduction arm raises
6) hip adduction 17) lat pulldown
7) hip extension) 18) biceps curl)
8) back raises 19) triceps push down
9) 45 sit-up 20) supination-pronation
10) reverse trunk twist 21) wrist curls
11) reverse sit-up 22) reverse curls
12) bench press 23) finger and grip exercises.
Levels of the 1x 20 RM
workout
Level 1: basic preparation

Level
2: two sets of selected exercises
depending on the sport

Level
3: three sets of selected exercises
depending on the sport
Moving through the Levels
Theathlete stays on the same level for as long
as he continues to get gains in strength and
muscular endurance. It could last over one
year!

In
addition, performance on the field must
continually be improved.!

When gains cease, it is time to move onto the

next level
Whats Next?
1x8 RM
1x14 RM
1x8 RM Explosive
1x8 RM Strength
1x14 RM Endurance
Questions?