1 x 20 RM ProgramDr. Michael YessisDoctorYessis.com

What is the best regime to develop strength for high school players?

1. 3 x 15 - 20 RM2. 3 x 10 RM3. 3 X 8 - 12 RM4. 3 x 15 RM5. 5 x 5 RM6. 5 - 3 – 17. 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 programs1. 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 cont’d2. 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 cont’d3. 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 cont’d4. 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 cont’d5. 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 cont’d6. 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 cont’d7. 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 athlete’s neuromuscular system.

Advantages cont’d8. 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 cont’d9. 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 cont’d10. 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 Program1) heel (calf) raises 2) leg (knee) extensions 3) squat (one half – full squat) or leg press 4) hip flexion 5) hip abduction 6) hip adduction 7) hip extension)8) back raises9) 45° sit-up 10) reverse trunk twist 11) reverse sit-up 12) bench press

13) bent over row, two variants 14) overhead press, two variants 15) full and partial range front arm raises 16) full and partial range lateral arm raises 17) lat pulldown 18) biceps curl) 19) triceps push down 20) supination-pronation 21) wrist curls 22) reverse curls23) 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 The athlete 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

What’s Next? 1x8 RM 1x14 RM 1x8 RM Explosive 1x8 RM Strength 1x14 RM Endurance

Questions?