Today’s episode features Dr. Michael Yessis, Soviet sport science expert, creator of the 1x20 training system, and internationally renowned expert on sports training and biomechanics.

On this podcast, we’ve had plenty of coaches who have talked about the 1x20 strength training system and the results it has brought them.  Being 142 episodes into the show, I figured it would be great to go straight to the creator of the system and talk about its’ origins, intentions and implementation.

The 1x20 system itself is incredibly simple to carry out, but there are a few important features that are important to understand to get maximal benefit.   

As important as it is to get stronger, it’s also important to keep it all in context of what actually makes a great athlete.  Dr. Yessis has created a simple system that gets athletes strong in a hurry, but he also knows that being the strongest athlete on the team doesn’t mean you are the best!  In that sense, Dr. Yessis gives us lots of helpful insights on how to help a training program really transfer to the skills needed for sport success.

On today’s show, Dr. Yessis gives us great insight on the advantages of moderate intensity efforts in the weightroom, some important details on the 1x20 system and its’ effectiveness, as well as in-season training, special strength and plyometric ideals.

Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.  

View more podcast episodes at the podcast homepage.

Key Points

Advantages and disadvantages of heavy (80% and up) weightlifting for athletes

Why speed is the number one variable in training athletes

Planning of strength work and emphasis throughout the year

How the 1x20 strength training system came about

The advantages of the 1x20 system over other types of strength training systems

Training cycle patterns in the 1x20 system

Workout variation in the 1x20 system

1x20 for different types of athletes, such as track sprinters versus a field sport athlete

How plyometric progression works within the 1x20 system

Dr. Michael Yessis Quotes

“If you look at world class performers, not one of em’ is the strongest man on the team, so how much strength do you need?”

“The ultimate goal of training is to develop more speed, not strength”

“(Regarding barbell training) The ideal adaptation within the body happens within  the context of a moderate intensity program”

“Every coach should look at this as the criteria for any program they use “Is it improving the performance of the athlete”, this is the bottom line”

“Many times (heavy) strength training for the older athlete or the adult can lead to negative gains”

“The specialized strength training is the key to making a better performing athlete, but the specialized strength has criteria”

“If your strength training is general, which most programs are… it has no effect on performance.  You get stronger but your performance does not get better.”

“Muscular endurance must precede muscular strength… it gives you more circulatory abilities”

“For the greatest gains (in strength training) you need a moderate intensity”

“Too many get by with only a few strong joints and muscles… with the 1x20 you can use over 20 exercises in a session”

“I don’t have athletes do deep squats, we do ½ to ¼ squats… where in sport do you see range of motion you see in a deep squat?”

“In the beginning you must learn proper execution (of lifting skills)”

“Forget the amount of weight, it is how you are doing the exercise with good form.  You need that good form for proper neuromuscular development”

“When you use maximal weights, technique usually deteriorates”

“We use the 1x20 system as a deload for higher level athletes; they are not on a 1x20 but when they need a deload week or two… or three or four… then they use the 1x20”