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North Scott High School:
1x20 Program Applications
Tony Stewart, MS, CSCS
Email: [email protected]
Cell Phone: 515-231-6616
Twitter: Lancer_Strength
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Influences
Rohrk Cutchlow – Director of S&C at Mizzou
Landon Evans – University of Iowa
Dr. Yessis (literature)
- Jeff Moyer, Matt Thome, Yosef Johnson, Ryan Bracius,
Chris McCormick and others who utilize “1x20” and
selflessly give of their time to help me.
Drew Kelly – NS Assistant
Wendy Hamman – NS Assistant
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Why 1x20?
● Always hear “HS Shouldn’t do what D1 University does”
● But - That’s what I did, and saw others doing because
that’s what we knew
● Started thinking...Is there a better way for HS/MS?
○ If so why, what does it look like?
● I’m asking you to do today what you ask your kids to do
always….
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Resources
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1x20
● How should you look at long term training?
○ Training is cumulative. Everything builds upon what has
previously been done, and accumulates over time.
○ Importance of understanding Training Age
■ Novice trainees vs. experienced?
■ 1-4 years = beginners (typically where we live)
■ 4-7 years = intermediate
■ 8-10+ = Advanced
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1x20
● Why 1x20?○ Understanding we typically have beginners
○ 1x20 is just and entry point. “FOR NARNIA!”
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1x20
● Why 1x20?○ Must understand WHO we are working with
○ Not mini professional athletes.
○ Most literature focuses on higher-level athletes
○ 1x20 is for beginners to progress to higher intensity
programs. Also
great at any level.
○ Training of a young/beginning athlete should be much different
from
that of a high-level athlete
○ We hear that all the time, but I don’t see the difference very
often.
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1x20
● What are your goals as a performance coach?
○ Big weight room #’s early in their career?
■ Sexy...but who cares?
■ “A 400lb squat for any HS O-Linemen is plenty of
strength” - Jim Wendler
■ I’ve seen a HS OL Squat 400lb for 14+ reps
○ Have the best Power Clean?
○ Build better long-term athlete?
○ Better performance on the field/court/track etc?
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1x20
● Minimalist approach to training
○ Instead of “How do we prevent overtraining?” - It’s
“How do we provide optimal dosing without
undertraining?”
○ “...They are in a constant state of submaximal fatigue.
Because of this, athletes are often incapable of playing
or competing at their highest levels during
competition.” - Dr. Yessis
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1x20
● What is it?
○ Dr. Yessis - Books are important, conversations better
○ Not Simply 1 set of 20 repetitions
○ Systematic progression of general to specific exercises
used
to develop the total athlete.
○ Rep. ranges vary throughout the program
■ 1x20 - (4-12 weeks)
■ 1x14 - (8-12 weeks)
■ 1x8 - (6-12 Weeks)
■ 1x8 + 1x14 or 2x8 - (where coach’s eye is important)
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1x20
● What is it?
○ Progressive Levels
■ 1 set of a given exercise performed daily 2-3 times per
week
■ Continue in rep range until progress has stopped then
typically change exercises before repetitions
■ Then, change rep ranges
■ Still progress and regress exercises
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1x20 cont
● How to implement?
○ Freshmen build off what was learned in our summer
program (a whole different presentation)
○ Progress exercises
○ Stay in the 20’s for most of 1st year of training. Tend to
rotate exercises before changing rep ranges
○ Be a great teacher – only have your student athletes
perform exercises that YOU can confidently teach
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1x20 cont
● Level 1 (after 1st 8 weeks of summer)
○ Begin by choosing 6-12 exercises work up to 20+ exercises
○ Perform each exercise for 1 set of 4-6 reps with a light
weight
○ Focus on HOW to execute, what muscles are being used
and body control
○ TEACH - you must teach and reinforce technique
○ Begin remedial jump and med ball progressions
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1x20 cont
● Level 1 (after 1st 8 weeks of summer)
○ Motor learning and neurological adaptation early
■ Frequency of exercises allows for better motor skills
○ Each day add 2-3 repetitions to the current exercises
○ Add 2-4 new exercises each week or as you feel your
student-athletes are ready to progress
○ Continue to add up to 20+ exercises that cover each major
muscle group. Multi-Joint, but single joint also
○ Eventually progress will be made to 20 repetitions for
each
exercise.
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1x20 cont
● How to implement?
○ Technical vs. Absolute Failure
■ Technical – Breakdown in perfect technique
■ Absolute – Muscle fatigue to the point of failure
■ Goal is to reach technical failure between 18-22 reps
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1x20 cont
● How to implement?
○ Must take to technical FAILURE and TRAIN HARD! Even if it
is more than 20 reps. I’ve had kids hit 30+ reps
○ If technical failure is at 18 the next session goal is
same
intensity for 19+
○ If failure is at 20+ the next session goal would be to add
5lbs and complete 18-22 reps.
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1x20 cont
● How to implement?
○ Once progress has halted and exercises rotated using 1x20
move to 1x14 for the same progression
○ Once progress in the 14’s has halted move to 8’s
■ Will use 8’s with lower levels for strength
○ Don’t be in a hurry. The 20’s will surprise you.
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1x20 cont
● How to implement?
○ Level 2+ (1-2 years of GPP)
○ 20’s and 14’s are used in shorter blocks
○ 8’s are used for speed
■ Currently we are 6 weeks out from our first FB team
camp. We train 1x8 focusing on partial ROM and Speed
2 sessions/week, then train 1x14 w/focus on strength 1
session per week.
■ In-season will rotate 2 weeks speed 1 week strength
based on competition schedule
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1x20 cont
● How to implement?
○ Level 2+ (1-2 years of GPP)
○ After level 1 with basic jump/med ball/plyometric teaching
progressions
○ Move to more complex and specific movements
○ Include Specialized Exercises and progress them
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1x20 cont
● Why 1x20?
○ Simple, consistent, frequent
○ Easy to implement at first
○ High frequency of executing certain exercises allows for
greater neurological adaptation, stronger connective tissue
○ More effective exercise technique over time
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1x20 cont
● Why 1x20?
○ Lower Intensity allows for less stress on the nervous
system
○ Allows them to gain soft tissue (muscle) strength while
strengthening connective tissue at a greater rate by
increasing blood flow to those areas.
○ Dr. Yessis has proven doing 1 set of 20-25 exercises builds
a
continuum of speed-power-strength-endurance in 1 set.
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1x20 cont
● Why 1x20?
○ Increase aerobic capacity and muscular endurance
○ The last 3-5 reps builds strength.
○ This type of training has an oxidative effect which will
help
develop the cardiovascular system and build a better
foundation for higher-intensity training in the future
○ Allows faster recovery which helps prevent fatigue which
helps reduce injury rates.
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1x20 cont
● Why 1x20?
○ Specific exercises
○ Too many people say specificity has no place
○ YES IT DOES! Biomechanics are important. Sporting
technique is important. You can’t just squat and run faster.
It doesn’t work that way.
○ 1x20 uses specificity to increase sporting technique
■ Sprint mechanics
■ Throwing mechanics
■ Hitting mechanics
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1x20 cont
http://www.youtube.com/watch?v=miBVxBqwVishttp://www.youtube.com/watch?v=miBVxBqwVis
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1x20 cont● Just started using with our older kids 2 years
ago
● Committed to system last spring and results have been
great.
● Will continue to learn and utilize system.
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Motivation to Train
● Results○ They need to see results in the WR○ Test (not 1 RM’s,
but sprints, jumps, reps, MB throws, etc)○ They need to see results
in their sport
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How to Motivate Kids to Train
● Relationships○ #1 focus is building relationships and trust
with kids
○ “People not Cattle” – Coach Altoff, Baylor
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How to Motivate Kids to Train
● It’s not about YOU○ Put ego aside - and give it a shot (I had
to)
○ It is about each other – serving each other – caring for each
other.
○ Multi-sport kids working together.
http://drive.google.com/file/d/10b8qyBDJNkRTERgb9JThQtiQ6X8OPYk4/viewhttp://drive.google.com/file/d/10b8qyBDJNkRTERgb9JThQtiQ6X8OPYk4/view
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North Scott High School:
1x20 Program Applications
Tony Stewart, MS, CSCS
Email: [email protected]
Cell Phone: 515-231-6616
Twitter: Lancer_Strength
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