1x20 Method for Sport Performance
1-2 minute read
By Jason Lau
The 1x20 method, developed by renowned sports scientist Dr. Michael Yessis, is a highly effective training approach designed to enhance athletic performance. This method focuses on building foundational strength through a series of exercises performed in a single set of 20 repetitions. Unlike traditional strength training protocols, the 1x20 method emphasizes higher repetitions and fewer sets, creating a different stimulus for the body. The simplicity of the method, coupled with its effectiveness, has made it popular among athletes, particularly those in sports where strength, power, and endurance are key components of success.
What is the 1x20 Method?
At its core, the 1x20 method is based on performing 20 exercises for a particular muscle group or movement pattern. The athlete performs one set of each exercise with 20 repetitions per set. These exercises are carefully selected to target various muscles, focusing on enhancing strength, mobility, and explosive power. The entire workout can typically be completed in 30-60 minutes, depending on the number of exercises included.
One of the primary distinctions of the 1x20 method is its simplicity: rather than performing multiple sets for each exercise, athletes focus on one set per movement, completing 20 reps with moderate weight. This approach contrasts with traditional strength training programs that typically rely on multiple sets (3-5 sets) of 6-12 reps.
Components of the 1x20 Method
The 1x20 method is designed to build strength through high-repetition exercises. However, it does not just involve performing 20 reps for the sake of repetition. The method combines multiple key components that make it effective for improving sports performance:
High Repetitions: The use of 20 repetitions per exercise increases the time under tension, stimulating endurance and muscle conditioning. This also improves the body’s ability to recruit and activate a wider range of muscle fibers and achieves stimulus for all physical training qualities.
Full-Body Training: Unlike programs that focus on specific muscle groups in isolation, the 1x20 method incorporates a full-body approach. It addresses multiple muscle groups simultaneously, improving overall strength, coordination, and mobility. This is particularly important for athletes who need to use their entire body efficiently during competition.
Progressive Loading: Although the 1x20 method focuses on high reps, it still allows for progressive overload. Athletes can gradually increase the weight as their conditioning improves, thereby continuing to challenge the body and stimulate gains in strength and power.
Why the 1x20 Method Works for Sports Performance
The 1x20 method is particularly effective for athletes because it is tailored to improve both strength and endurance, which are critical components of success in many sports. Here’s how it helps:
Laying a Foundation: The 1x20 method fits this approach by offering a long-term, sport-first development model that strengthens both major and supporting muscles, reducing injury risk and avoiding premature jumps to high-intensity barbell lifts. While traditional strength work like squats and cleans has value, relying too heavily on them without foundational prep can create imbalances that lead to breakdowns later. No program is injury-proof, but the goal is to build athletes who are resilient, well-rounded, and better prepared for the demands of their sport.
Improves All Physical Attributes: While the 1x20 method may seem counterintuitive compared to traditional low-rep, high-weight strength training, it builds strength and power through a different mechanism. Because 20-rep ranges are responsible for producing force rapidly at the beginning targeting high velocity, while as the set progresses, athletes will start covering training qualities such as maximal strength, strength-speed and hypertrophy as the athlete fatigues and is unable to complete repetitions at full intent later on in the set.
Increased Time Under Tension: Time under tension (TUT) refers to how long the muscles are under load during each set. The 1x20 method increases TUT by using 20 reps per exercise, ensuring that muscles remain engaged for a longer period. This leads to greater muscle fiber recruitment and promotes hypertrophy (muscle growth) as well as endurance.
Adaptability: The method’s versatility allows it to be easily adapted for different sports. For athletes in dynamic and power-dependent sports such as MMA, football, or basketball, the 1x20 method can develop explosive strength and endurance. For endurance athletes, like long-distance runners, it builds muscle resilience and muscular endurance, preparing the muscles to handle repetitive motion and stress.
Example of a 1x20 Session
Here’s a sample 1x20 workout for a combat sports athlete:
A1. Jump Squats – 1 set of 20 reps
A2. Kettlebell Swings – 1 set of 20 reps
B1. Squats – 1 set of 20 reps
B2. Push-ups – 1 set of 20 reps
C. Deadlifts – 1 set of 20 reps
D1. Lunges – 1 set of 20 reps (10 per leg)
D2. Pull-ups or Lat Pulldowns – 1 set of 20 reps
E1. Russian Twists – 1 set of 20 reps (10 per side)
E2. Plank to Push-up – 1 set of 20 reps
E3. Leg Raises – 1 set of 20 reps
This full-body workout engages all major muscle groups, promoting strength, endurance, and power. The high reps ensure that the muscles work through sustained effort, improving overall conditioning.
Conclusion
The 1x20 method offers athletes an efficient, effective, and time-saving way to enhance strength and performance. By focusing on high repetitions with fundamental movement patterns, the method not only builds muscle endurance but also promotes explosive power and muscle growth. However there are several training principles that should be followed:
Each repetition within the set should be performed with perfect technique and if technique starts to break down within the set, stop and adjust the intensity for the next week.
The athlete should perform each repetition with maximal intent, with the goal of moving the weight as fast as possible. Keep in mind due to fatigue in the later repetitions, the weight will move slower but intent should still be kept.
Although progressive overload often refers to managing intensity and volume, progressing exercise selection can be used as well to offer a different stimulus.
Its adaptability to different sports makes it a valuable training tool for athletes at any level, while its emphasis on progressive overload ensures continuous improvement. Whether you're a combat sports athlete looking to increase your endurance and strength or a field athlete in need of improved power output, the 1x20 method provides a straightforward, results-driven approach to training. If you’re a combat sports hobbyist or fighter looking for a structured training approach, book a consultation below, and let’s start working together from anywhere in the world!