This 6-week program is built around the 1x20 method, a proven approach for developing strength, power, and durability while minimizing fatigue.
The 1x20 method is a highly effective and time-efficient training program for beginners, athletes who are in-season or just finished their season, or anyone looking to enhance overall fitness while minimizing recovery demands.
You'll perform one set of 20 controlled reps for each exercise, focusing on full range of motion and perfect technique. Over the 6 weeks the reps will progressively decrease while the weight increases.
The key to this program is its simplicity to develop a well-rounded strength base.
As the creator of this program, Dr. Michael Yessis said, ""The quicker you gain strength the faster you will lose it. The slower you gain strength the longer you will keep it."
Cheers to sustainable strength gains.
A
Strength Warm Up 3
B1
DB Goblet Split Squat
1 x 20
B2
DB Bent Row
1 x 20
C1
DB RDL
1 x 20
C2
DB Standing Shoulder Press
1 x 20
D1
DB Goblet Side Squat
1 x 20
D2
DB Hip Thrust
1 x 20
E1
DB Goblet Squats
1 x 20
E2
RKC Front Plank
1 x 15
E3
Side Planks
1 x 15
A
Strength Warm Up 3
B1
DB Goblet Split Squat
1 x 20
B2
DB Bent Row
1 x 20
C1
DB RDL
1 x 20
C2
DB Standing Shoulder Press
1 x 20
D1
DB Goblet Side Squat
1 x 20
D2
DB Hip Thrust
1 x 20
E1
DB Goblet Squats
1 x 20
E2
RKC Front Plank
1 x 15
E3
Side Planks
1 x 15
A
Strength Warm Up 3
B1
DB Goblet Split Squat
1 x 20
B2
DB Bent Row
1 x 20
C1
DB RDL
1 x 20
C2
DB Standing Shoulder Press
1 x 20
D1
DB Goblet Side Squat
1 x 20
D2
DB Hip Thrust
1 x 20
E1
DB Goblet Squats
1 x 20
E2
RKC Front Plank
1 x 15
E3
Side Planks
1 x 15
A
Breathing Meditation
1 x 1 @ 3:00
B
Active Stretching Routine
C
Sofa Stretch
1 x 3 @ 0:10
D
Warrior II/Superman/Airplane Stretch Explained
1 x 1 @ 0:30
E
Elevated Hamstring
1 x 3 @ 0:10
F
Frogger/Goalie
1 x 3 @ 10
G
Figure 4
1 x 6 @ 10
H
SL Down Dog
1 x 6 @ 10
I
90/90 Liftoff
1 x 6 @ 0:05
J
Side Squat + Twist
1 x 3 @ 0:10
K1
Scorpion
2 x 0:20
K2
Eagles
2 x 0:20
L
Spiderman + Twist + Runner
1 x 3 @ 0:05
M
Cobra
1 x 1 @ 0:20
N
Cat-Cow
1 x 3 @ 0:10
O
Child's Lat
1 x 3 @ 0:10
A
Breathing Meditation
1 x 1 @ 3:00
B
Static Stretching Routine
C
Standing Quad Stretch
1 x 0:30
D
Earth Scoop
1 x 0:30
E
Side Squat Stretch
1 x 0:30
F
Knee Hug Stretch
1 x 0:30
G
T-Spine Twist Stretch
1 x 0:30
H
Supine Knee To Chest Stretch
1 x 0:30
I
Standing Calf Stretch (Straight & Bent Leg)
1 x 0:30
J
Foot & Plantar Fascia Sits Stretch
1 x 0:30
K
Pec Stretch
1 x 0:30
L
Overhead Tricep Stretch
1 x 0:30
M
Child's Lat
1 x 0:30
I'm a lifelong hooper turned basketball performance coach. 11+ years coaching HS, college, and adults. I love helping hoopers maximize their potential on and off the court. Let's work!
Whether you're coming off a season or building a better fitness base, the 1x20 method helps you grow stronger, stay fresher, and lay the foundation for long-term gains.
Get 1x20UCLA | Wing
Verified Athlete""I got dramatically stronger, faster, more powerful, more endurance, and able to jump higher working with Coach Ryan. The physical preparation helped me gain confident in my abilities on the court to play through contact easier and have no problems playing against guys of all sizes and abilities.""
Chaminade University | Guard
Verified Athlete""I love training with Coach Logan because I feel the workouts are essential to the level of play I want to play at and maintain when competing. I feel that with these workouts my body is able to get to that next step, meaning I can literally feel my athleticism increasing.""
GCU Club | Wing
Verified Athlete""Coach Ryan's strength & conditioning program made me faster, stronger, helped me become more fluid and powerful as I added about 3-4 inches to my vertical leap and started to dunk more in games. How I played basketball was completely transformed by Coach Ryan's physical preparation program.""
Pro - Lankaran, ABL | Guard
Verified Athlete""In Coach Ryan's strength & conditioning program, I was in the best shape physically of my life. The gains I made in jumping, explosiveness, and weight loss, plus healthy habits like a growth mindset and nutritious diet, gave me more confidence in my game. His method is proven.""