Dr. Michael Yessis published the book, The Revolutionary 1×20 RM Strength Training Program, in 2014. Dr. Yessis felt the programs fell short developing general strength for beginner athletes.

General Strength is used for the following adaptations:

• Basic athletic movement patterns like squat, hinge, press, row, lunge, and rotation
• Strengthening in all the major vectors like lateral, horizontal, vertical, and rotational
• Muscular strength and endurance
• Strong connective tissue (ligaments, tendons, etc)
• Improved circulation especially to the joints
• Avoid injury

Muscular Endurance will include a lot of different full body exercises preformed in 3 different ways:

1. 1 set of 25 reps with little rest between each exercise.
2. 2 sets of 25 reps preformed in a circuit formate. Completing 1 full set of all exercises with little rest between each exercise, then 3 minutes of complete rest followed by another circuit of all exercises 25 times.
3. Cluster sets.  These are micro sets within each set of reps. example would be 5 sets of 5 reps with 10 second rest in between to equal 25 reps.

Max Strengths goal is to maximize force production, any learn to recruit the maximum amount if high threshold motor units.  To improve this ability, an athlete must practice lifting with maximum intent to recruit those larger and more explosive muscle fibers.

Load lifted will be heavy and as close to max as can be.  The bar speed will be slow and focus will be on pushing into the ground or bench with maximum rate of force.

• Compound lifts will be the focused exercises, as well as derivatives of these lifts.
• Sets are 4 to 5 and reps are low 4-7.
• This phase will also be completed using a push-pull day methods multiple days per week.

Muscular Power or Explosive Strength is a combination of force and speed. It’s the trait you need when you want to be strong and fast. Power can only be increased by increasing strength or speed (or both), you should focus on these two parameters in training.

Focus of this phase include

• Ballistic Olympic style lifts
• Partial lifts using starting pins
• decreasing the eccentric phase and emphasizing the concentric phase with maximum intent.
• Addition to plyometric training exercises

Sets are 3-5 and reps are very small with 3-5 each.  Long rest phases between sets and maximum focus and drive for each repetition.

The Maintenance phase is exactly what it sounds like—maintaining your fitness. This phase is typically prescribed during rest or recovery weeks in your training plan. The focus is on full-body resistance workouts designed to elevate your heart rate, improve your range of motion, and keep your body active.

During these workouts, the goal is to stay engaged while keeping things light and refreshing. Avoid counting reps or sets rigidly. Instead, use a comfortable weight and follow a loosely structured workout plan. Most importantly, have fun, break a sweat, and keep yourself mentally fresh and motivated.

The key to effective aerobic exercise is maintaining a brisk pace that challenges the entire body, including the heart and lungs. These exercises help athletes improve coordination, control of body weight, range of motion, flexibility, and muscular endurance.

To maximize the benefits, include 45–60 seconds of calisthenics after each exercise in the session. This keeps your heart rate elevated, ensuring a comprehensive and thorough workout while building endurance and cardiovascular strength.

Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed and power.

A plyometric exercise consists of three phases. The first is a rapid muscle lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. Finally, the athlete engages in an explosive muscle shortening movement called the concentric phase. The athlete repeats this three part cycle as quickly as he can.

The goal of plyometric exercises is to decrease the amount of time in-between the eccentric and concentric movements. By reducing the time in-between these two movements, a man can become faster and more powerful.

• Unilateral: Exercises that involve the use of only one limb or side of the body at a time. Ex: Single-leg squat, Single-arm dumbbell curl
• Bilateral: Exercises that involve the simultaneous use of both sides of the body, such as both arms or legs.
  Ex: Barbell squats, Deadlifts, Bench presses,
• Flexibility: Traditionally defined as having complete range of motion around a joint. A more useful definition according to Rippetoe is the “ability of the muscles that limit motion around a joint to extend beyond their resting length.”
• Balance: Exercises that strengthen the muscles that help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls.
• Concentric Contraction: The contraction of a muscle, resulting in its shortening. When you curl a dumbbell up towards your body, that’s a concentric contraction. Concentric contractions generally cause less soreness and inflammation than eccentric contractions.
• Eccentric (Negative) Contraction: The lengthening of a muscle under load. It’s the contraction that occurs in the “negative” or lowering part of a movement. For example, when you’re lowering the bar to your chest on the bench press, you experience an eccentric contraction in your chest muscles. Eccentric contractions generally cause moresoreness and inflammation than concentric contraction, because more muscle damage occurs during this portion of the movement (which isn’t necessarily a bad thing).
• Isometric Contraction: The contraction of a muscle without significant movement. For example, this is what your back, spinal erector muscles, and abdominals do during a squat or deadlift. They are in isometric contraction, but they aren’t the muscles doing the prime moving of the barbell. Really your entire “core” works this way. Its job is to stabilize, via isometric contraction, the entire trunk, so that no energy is lost between the base of support (the floor) and the load (the barbell). Another example, is when bodybuilders “flex” their muscles to force blood into the muscles without actually moving the joints that the muscles cross.
• Ballistic: Muscle contractions that exhibit maximum velocities and accelerations over a very short period of time. Characterized by high firing rates, brief contraction times, and high rates of force development.

• Intent: The manner or way in which an individual intends or attempts to move his/her body, a resistance device, etc. will in many cases influence the actual direction and therein the amount and effects off the resistance.
• 1RM: Abbreviation for “one rep max.” The maximum amount of weight that you can lift for a given exercise. The easiest way to determine your 1RM is to put weight on the bar until you can’t lift it more than once. If you don’t want to do that, you can use different calculators out there that try to predict what your 1RM would be based on the weight you can lift for reps.
• Partial Lifts: Associated with building strength. Consist of shortening the range of motion to allow you to either lift more weight than you can on the full-range movement or do more reps per set with a maximal load.
• Olympic lifts: Resistance technique that can help increase strength, power, and flexibility. Lifts include: Snatch, Clean, Deadlift, Squat, and Jerk.
• Accessory/Auxiliary Exercise: Accessory exercises are performed after the main and supplemental exercises for the purposes of increased work capacity, antagonist muscle training (the opposite of the main muscle groups you just trained), hypertrophy, prehab, rehab, and support of the main lifts. Pull-ups, bicep curls, and ab work are good examples of auxiliary exercises to a barbell strength training program.
• Delayed onset muscle soreness (DOMS): Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise. Also called “myositis.”
• Derivatives lifts: Weightlifting derivatives are variations of the competition lifts (i.e., snatch and clean and jerk) that either modify or omit a portion of the lift. Weightlifting derivatives may be classified as catching, pulling or overhead pressing derivatives.
• PAP: Post-activation potentiation (PAP) is defined as an acute increase in performance following a high-load stimulus, often elicited through the use of heavy strength training exercises. The short-term improvement (5-30 mins) of PAP on jumping performance has been extensively studied over the past two decades