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The Revolutionary 1×20 RM Strength Training Program
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The Revolutionary 1×20 RM Strength Training Program

This book will revolutionize the training of:

  • Young junior and senior high school athletes
  • Beginning athletes
  • Individuals interested in becoming physically fit

Present day strength training programs may be effective in developing strength but they also have many negative aspects that have prevented athletes from achieving their potential and preventing injury. The 1 x 20 RM  strength training program not only resolves these problems but offers many more benefits than the present day training programs.

In comparison to today's relatively high intensity strength training programs the 1 x 20 RM program has less intensity and provides at least fifteen greater undeniable benefits. All of these are explained in detail in the book. A few examples of how the 1 x 20 RM program is superior to the present high-intensity programs include:

  • greater strength is developed
  • there is more development of muscular endurance
  • stronger ligaments and tendons
  • greater development of all the major muscles of the body
  • less to no injury
  • better performance on the field

Guidelines are presented on how to use the 1 x 20 RM program so that it is easy to follow and administer. The book is easy to read and written to give you a greater understanding of everything you need to know about strength training.

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PRODUCT REVIEWS

6 Reviews for The Revolutionary 1×20 RM Strength Training Program

  1. shea thompson says:

    The 1×20 Program Book is a must read for all coaches training athletes. It should be a guide for everyone when beginning with an athlete and looking for long term success. Not only will this make sure that your athlete has the correct foundation in all general abilities, but it will allow them to transition to their sport to more specific abilities at a higher level. After reviewing research on adaptation and how the body responds to a high stimulus training load and what is needed to see further results. It only makes sense to take the beginning athlete at the high school and college level and introduce them to the lowest stimulus needed that the 1×20 program offers. If more stimuli are required this book offers five levels of advancement that could take over 5-7 years if transitioned through properly. All of these reasons are the reasons I will begin all of my athletes with this program and allow them to move through as their own body adapts.

    In my own experience with the program, I have tried various training programs that would be considered high intensity and that were used by various coaches on athletes. Some programs I saw success, some I did not, and some left you unsure what you were trying to achieve. After spending the last year doing the 1×20 program I figured out why I saw these issues. They all had either too much stimulus, were geared toward being better at particular exercises, or were just to general and had no direction towards the specific preparation of the sport. With this being said I now have a solid understanding that our goal in all training should be to improve the motor abilities as they relate to technique in the sport. If we are improving motor abilities towards particular exercises such as the Olympic lifts, power lifting movements, and such. Then we become good at exactly that, when all along our goal was to be good at our own particular sport.

    I have used the program for the past year on myself and various people who have been trained for multiple years, all either current or former collegiate athletes. With only one set of 20 repetitions and them never going over a load of 75% of their previous lift numbers, they all saw large improvements in strength in each exercise, gains in hypertrophy, improved aerobic capacity, and improved movement. All of these things that any beginner or person starting training would appreciate and it all came at a very low cost to the body’s adaptation reserves. Now in the future I can apply more intense training and see an even greater result. In most of the book Dr.Yessis emphasizes this is a great program for a high school athlete. Well I have also found it to be a great program for athletes that have even trained for multiple years.

    In conclusion I want to tell you about a mistake I made in my learning process of training athletes. It began in 2007 when I contacted Yosef Johnson. He was hosting a seminar in Michigan and the seminar had some of the Great Russian authors Dr. Anatoliy Bondarchuk, Dr. Vladimir Issurin, and Dr. Yessis. Well I could not make the seminar and tried to keep in contact with Yosef. At that time he told me about the great results he had found with the things he had learned from Dr. Yessis. Well as anyone first learning I kind of thought it does not apply to me and I thought the concepts were too far out there. Well after constantly keeping in touch with Yosef from 2007-present. I finally asked myself in late 2012 why I had never tried or researched the methods Dr. Yessis had kept preaching about the whole time. Well this past year I have dove into those methods and have found one thing and the only thing that really matters in sports…. RESULTS! I have seen greater results in these methods and ideas than I have seen in any other type of training that I have learned since I first began in this field. I am not talking about results in strength and strength only. I am talking about results that will be transferable to movement in sport. Why I waited so long to try this I am not sure, but it may be one of the biggest mistakes I have made in my learning process up to this point. So anyone that is interested in making better athletes or someone better at their particular sport I highly recommend not only reading the 1×20 book, but all of Dr. Yessis’s resources. This past year has been my most successful year in learning and to quote Dr. Yessis from one of our conversations “Shea we haven’t even started yet”.

  2. Jay demayo says:

    This is an absolute necessity for anyone who works with athletes. Doc’s methods have been instrumental in everything we do here at the university and what I do with my youth athletes. The 1×20 program works for athlete’s at all levels, and is easily adaptable, both to the sport practiced by the athlete and their level of preparedness through past training. The simplicity of the program allows you to adapt on the fly based on how the athlete is “feeling” or “doing” that day so that you can give them as much of a training stimuli as required for that day. The book gives a great break down of the exercises that Doc recommends and how to progress through the program. The one thing I would say differently is that it is NOT just for high school/young athletes, but for any athlete. Even with our 4th year kids, we start their GPP with the 1×20. The time in this part of training may not be “as long” as before, but this is where we build from. So even though it may be most applicable with younger athletes, it’s also very applicable to athletes of all levels.

  3. STEVE OLSON says:

    Dr. Yessis’ 1×20 program has completely revolutionized the way that I view the training and development of youth athletes, as well as introduction of new and relevant skills for advanced athletes. Simple in its concept, design and implementation, there is no better for individuals to learn new movements while developing the necessary strength to grow as an athlete.

    This program revolves around multilateral development of the muscles and movements, involving a single set of 20 reps of 20-25 exercises per day. The same workout is repeated every training session (usually 3 days per week with 1 day rest between), and the same exercises are performed until progress stops. At this point, new but similar exercises are introduced (or intensity increases to 1×14 or 1×8) while still training the entire body, joint by joint. A vast, vast difference than most training happening in America! While we usually take advanced level programs and scale them down to fit athletes, we need to look at youth athletes as a completely independent entity and train them appropriately. When you view it from the perspective of overall youth development, it is one of the few protocols that DOES make sense!

    Dr. Yessis does a great job of breaking down what the 1×20 program is and how it compares to traditional, multi-set systems. One major hurdle most coaches initially have trouble getting over is the program involves 3-4x as many exercises as coaches are accustomed to having athletes perform. However any coach that experiments with this program is quickly sold on its effectiveness not just for strength, but its benefits in motor learning and movement retention. Not to mention, the frequency in which movements are performed is a great lead in to more advanced set and rep protocols once progress has plateaued.

    The book also covers the use of the 1×20 program for advanced athletes. While major movements such as squat and bench may require more advanced set and rep protocols, the 1x20RM program can still be used with the introduction of new movements, specialized exercises, single joint exercises and more.

    In short, this book will give you a new perspective on a training protocol that at first seems unusual, but with further insight, its what is necessary for the proper and full development of youth athletes. I recommend strength and conditioning coaches from all levels read this book to get into the mind of one of America’s most influential sports performance coaches, and pick up a few tricks along the way.

    Steve Olson, MS, CSCS, FMS
    Strength & Conditioning Coach

  4. dy-admin says:

    Matt Haffner : casual athlete, kick boxer and wrestler

    I like the 1 x 20program: less stressful, the old programs that I used to do left me fatigued.

    I like being able to improve strength and endurance while still being able to get better training without fatigue

    And fewer injuries!

    I would recommend his products to anybody who is interested in athletic performance training…. Really good

    services.

    It’s hard to find good information; Dr Yessis’ info is top of the line ! I had done a lot of reading about athletic

    performance for a number of years, it’s all over the place, it’s generic.

  5. ted says:

    My only question is: Parents (who pay the money) expect a strenuous 1-1:30hr workout, where their kids are (a little sore) the next day. Some kids expect to “puke” ..and equate that with a great workout!!!

    When you are trying to “sell” a facility/program to the “uneducated masses”, they expect to feel and experience something physically and emotionally “more” than a 1 x 20 program could bring. At least in the first 5-10 sessions.

    In my practice, if my new clients can’t raise their arms to wash their hair the next morning, then my program was great……And If they aren’t partially crippled the next day and they aren’t agonizingly “sore”……they go elsewhere.

    I could supply ( and do) ,……all the science in the world. But all I get from those efforts is immediate apathy (eyes roll back into the head).

    My clientele likes to be “sore”. Do I fight that battle and force them to do what they need……. or do I give them what they want?? ( And gladly accept their $$).

    I know the answer for me and my business ..we strength coaches all want Utopia in training athletes so we can practice what we study. But in the real world, whether in a University situation or a private practice……other considerations can dictate what we do and how we do it……( so we can make enough money to keep the lights on…:)

    • dy-admin says:

      Thank you for your comments that I fully understand. This is something that has been going on for well over 30 years, in spite of all the scientific and practical information that has been uncovered since that time.

      However, I believe changes can be made. The are many parents who do not want the soreness etc. and would like to see that youngsters improve. There are many examples out there and I even know some training establishments that are very successful using the 1 X 20 RM or other less intense programs. You can always find a few like this that can be the start.

      With best wishes

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The Revolutionary 1×20 RM Strength Training Program

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