Youth Movement Proficiency Dr. Yessis's 1x20 00This program was developed with a lot of help from Dr. Yessis's book, "Build a Better Athlete." The foundation for this program is to help establish lifting proficiency, particularly in novices. We are not only concerned with maximal strength, but want to get local muscular endurance, strength, and movement proficiency in order to develop these athletes.
The following is a 4-week BEGINNER program designed specifically to help build your movement proficiency. This program has 2 - 3 lifting days per week. Exercises are done in a circuit fashion with quality movement being paramount. If you can achieve 20 reps with that weight you move up the next workout.
For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
I used to give out the general saying, "Weight loss is 80% diet and 20% exercise" speech. I have come to the conclusion that weight loss AND performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future!
This training plan covers 3-4 weeks of exercise progressions and can be repeated or used as preparation for more intense training programs in the future.
Overall, the training for this program has a sharp focus on quality weight lifting (both free weights and machines), aerobic conditioning, work capacity circuits, and total-body muscular endurance and strength.
Training is designed on a 2 - 3 day per week format (Exercising on non consecutive days). The exercises progress in intensity once you get the 20 reps. If you cannot make it through the given rep scheme, the weight is obviously too heavy so you should stay at that weight or lover slightly.
The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take between 30 - 45 minutes
This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
REQUIRED EQUIPMENT
- Gym membership preferable
- Dumbbells / Kettlebells
- Foam Roller / Lacrosse Ball
- Treadmills, Rowers, Bikes, Steppers
COMMON QUESTIONS
Q: How long should the training sessions take?
A: Each session should take around 45-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
Q: What if I miss a training day?
A: Ideally, you will train 5 days in a week. Realistically, 3 to 4 times per week is where most people can fit in their workouts due to life! If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Q: Where do I find unfamiliar exercises?
A: Click on the picture of the exercise on your app and will take you to a video of that exercise.
Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
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