There is a great deal of information on strength weight training programs for beginners, made up mostly of high school athletes. Strongly recommended is that they start off slowly and gradually increase the intensity of their training programs.
However, rather than adhering to this advice most programs have evolved into high-intensity strength training routines. Such routines typically consist of 3×10 RM or 3×8-12 RM (repetitions maximum). Many variants of other high intensity programs are also popular in which they do no more than 5 to 12 repetitions for three or more sets.
But doing a 3×10 RM or other high-intensity routine does not allow for fully working all the major muscles. Nor does it allow for effective learning of the exercises. The best program for this is the 1 x 20 RM.
The 1 x 20 RM program is also very effective for technique learning which is usually ignored in a high-intensity program. In addition the high-intensity program typically ignores balance and neuromuscular development and places great stress on the young not fully matured body.
Most effective is to have beginners start off only with a few repetitions and then as the movements become mastered, gradually increase the number of exercises to be done. The exercises require correct repetition of not only the exercises, but instructions on exercise technique and the values of doing the exercise.
From theory and practical experiences we have found that one of the most effective high school weight training programs for the beginning athlete is the 1 x 20 RM routine. It has many benefits, but all of them will not be elaborated upon here.
Most important is to point out that the 1 x 20 RM routine allows for many more exercises to be done. This in turn is the key to fully developing the young athlete’s body. The 1 x 20 RM routine also allows for more effective learning of the exercises because of the higher number of repetitions. This helps to ensure against the incidence of injury and produces more effective development of the muscles, joints and support structures.
It also develops the body to a point where it will be able to handle greater intensity in later years without undue stress. This is a very important factor that is often overlooked. The body must be well-prepared both physically and mentally before tackling high-intensity programs.
In addition, and perhaps very importantly, the 1 x 20 RM beginning weight training program develops both strength and muscular endurance. These two physical qualities are extremely important for all young, as well as older, athletes.
Almost all sports require greater strength for the execution of individual skills with strength or explosive strength displayed. These skills must be repeated throughout the course of the game which requires muscular endurance, the ability to repeat the strength feat multiple times.
A manual on the 1 x 20 RM routine is presently being developed and should soon be available. See Biomechanics and Kinesiology of Exercise for more information on the different exercises and their execution.