The Revolutionary 1 x 20 RM Strength Training Program

by Michael Yessis

When you begin speed and explosive training in earnest, you should no longer use the 1 x 20 RM program. Its value lies in the initial stages of learning and development. It is not the best program for further increases in speed and explosive power.

This is the key to an effective and productive 1 x 20 RM program! You must have or maintain good form while pushing yourself as hard as possible to accomplish twenty or more maximum repetitions.

pitching is a classic example of not preparing athletes for competition after injury. Teams work to strengthen the muscles that were injured but do not modify or correct technique in a manner that will prevent injury.

Pelvic thrust and cross body lift. These beginning exercises develop stability and isometric strength in the low back muscles.

back raise with a twist is also done after a base level of back strength is developed.

The main emphasis of this book is directed at the young or beginning athlete.