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1x20

LR Basketball Performance

Basketball
Coach
Logan Ryan

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.

$15
Get 1x20
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Foundational Strength Without Burnout
Develop full-body strength and movement control with just one focused set per exercise. Perfect for beginners, in-season, or recovery phases when energy needs to be managed.
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Efficient Game-Ready Training
Each session is simple, time-efficient, and adaptable to your schedule—making it easy to stay consistent, build athletic qualities, and carry gains into your season.
Features
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Programming 5 days per week
3 strength and 2 recovery days—balanced training designed to challenge and support athletes of all levels and backgrounds.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An interactive app and workout journal so you can push harder, see progress, and go longer.
Equipment
Required
Dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
Strength 1

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

Tuesday
Strength 1

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

Thursday
Strength 1

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

Friday
Dynamic Mobility Flow

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

Saturday
Static Stillness Stretch

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

Coach
More from LR Basketball Performance
coach-avatar Logan Ryan

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!

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Build Enduring Strength

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 1x20
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FAQs
Who is the 1x20 program best for?
This program is ideal for beginners, athletes coming off a season, or anyone who wants to build a strong, balanced foundation without overtraining. It’s simple, effective, and low-impact on recovery—perfect for staying consistent.
Why only one set of 20 reps per exercise?
The 1x20 method uses one high-quality set to target multiple adaptations—strength, muscular endurance, and joint stability—while limiting fatigue. It’s efficient, safe, and surprisingly effective when done with proper intent and technique.
Can I do this program during my season or with other training?
Yes—this program is designed to complement busy schedules and reduce wear and tear. It can fit alongside skill work, practices, or light conditioning without compromising recovery or performance.
Will this program actually help me get stronger with just one set?
Yes, especially for beginners or experienced lifters periodically. The progressive nature of the program—starting with high reps and gradually increasing weight—helps build a deep foundation of strength. Many athletes see gains in strength, muscle control, and durability without feeling beat up.
What equipment do I need?
All you need is a pair of dumbbells and a little floor space. This program is designed to be accessible anywhere—whether you’re training at home, in a gym, or on the road.
What if I miss a day?
No problem. Just pick up where you left off. The program is flexible and designed to fit your life—not derail it. Consistency over time matters more than perfection.
The Proof
verified-athlete-avatar Jamar Brown

UCLA | 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.""

verified-athlete-avatar Raazhel Watkins

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.""

verified-athlete-avatar Nainoa Peters

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.""

verified-athlete-avatar Michael Rogers

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.""

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