Sometimes, my job is tough to pull off.
I have to help kids become stronger, faster, and less likely to get hurt…in ONE HOUR per week, for those who come once per week.
Doing any one of those three in one hour per week is totally do-able. But accomplishing all three? I had my doubts.
After warming up and doing the speed work, we’ve got about 20 minutes left to lift. Not a ton of time to get the strength work in.
So here’s how I’ve decided to embrace this challenge…
The 1×20 method.
1×20 means doing one single set (yes, just one!) per exercise, up to 20 reps.
Once the athlete can knock out 20 reps, we add weight to the bar for next week.
Then maybe they get 15 reps the first week, 18 the next, then 20,. Then…add more weight!
Progress might look like this:
Week 1: Squat 135lbs x 20 reps
Week 2: Squat 150lbs x 12 reps
Week 3: Squat 150lbs x 16 reps
Week 4: Squat 150lbs x 20 reps
Week 5: Squat 165lbs x 12 reps
And so on.
The beauty in this method is we’re able to crush 6-8 heavy hitter exercises AND the athlete clearly sees progress week to week.
I admit–I was a skeptic at first. I wasn’t sure if one set per week would really make athletes stronger.
Now I know it can!