Today\u2019s episode features a special coaching roundtable featuring three experts in the implementation of the \u201c1x20\u201d training system: Jeff Moyer of DC Sports Training, Matt Thome of Michigan Tech University, and 瑞安·布拉修斯（Ryan Bracius） of Wisconsin Whitewater. Most folks familiar with Just Fly Sports and the podcast know of Jeff Moyer, as he has been a frequent guest and writer, and is also the first guy to really get me intrigued by the 1x20 system, and its benefits for athletes.\u00a0 Since then, Jeff has been a huge contributor to Just Fly Sports, and I\u2019ve had a number of coaches ask me about the 1x20 system since our first episode together.\u00a0 I met Matt Thome and 瑞安·布拉修斯（Ryan Bracius） in person at the Track Football Consortium VI in Chicago this past December.\u00a0 Matt is the head strength coach at Michigan Tech, working with football and basketball, and Ryan is developing some of the best football athletes in NCAA Division III at Wisconsin Whitewater.\u00a0 Both are getting fantastic results with rock-bottom injury rates. \u00a0Matt had the idea of talking not just about \u201c1x20\u201d, but particularly about \u201clife after 1x20\u201d, or how to transition athletes to the next step in their training after the 1x20 system has run its course.\u00a0 It\u2019s important to realize that coaches using the 1x20 model use much more than just this singular set and rep scheme. For those unfamiliar with the 1x20 system, a simple explanation is as follows: Start athletes out with 5-8 exercises, with 1 set of 20 reps each, building up to around 18-23 exercises over time.\u00a0 Instead of pushing the gas pedal down the first day with the intensity, the exercises are \u201cslow-cooked\u201d by gradually adding weight over time.\u00a0 When athletes reach adaptation (stop improving) 上 the sets of 20, then the next phase is 1x14, and finally 1x8.\u00a0 This system was taught to many coaches today by Yosef Johnson who was mentored by the inventor of the system, Dr. Michael Yessis. Coaches who have used the system have noted good to great gains in strength, but also in athletes' explosive KPI\u2019s compared to other systems, as well as a reduction in injury rate. On the episode today, we go in-depth 上 each coach\u2019s introduction to the 1x20 system, how they implement it, and what kind of results they are getting.\u00a0 We\u2019ll also talk about why the 1x20 works so well from a physiological and neural level.\u00a0 The second half of the episode talks about the transition from the 1x20 system into other training methods, such as velocity based, and special strength training. Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Key Points: \tJeff, Matt and Ryan\u2019s initial experiences with the 1x20 system and results \tImplementation of the 1x20 system 上 the levels of the collegiate and private sector, and how the coaches work down to the 1x14 and 1x8 segments \tThe thought process of when coaches funnel away from 1x20 into 1x14 and 1x8 setups \tThe nature of velocity-based training workouts after the departure of 1x20 and 1x14 set rep setups \tSpecial exercises for use in velocity based, specific training periods \tApproaches to 1RM testing in the 1x20 system \u201c(Regarding 1x20) Eventually we are covering every joint action, we have 18-23 different exercises 上 there\u201d \u201cWe might start with 5-8 exercises, the fall is a lot of teaching and a lot of learning\u201d \u201c My Freshmen will do 1x20 from August to Thanksgiving, my juniors and seniors who already have a very good base may 上 ly do 3-4 weeks of (1x20) to re-address it\u201d \u201cGenerally I\u2019d rather keep athletes in the 20\u2019s longer and just switch exercises, rather than get them in the 14\u2019s (Jeff Moyer)\u201d \u201c1x20 sets the scene for increasing connective tissue strength\u201d \u201cIf we\u2019re talking about the primary factors that are increasing a jump test or sprint test with just the 1 set of 20, it\u2019s probably more related to motor unit coordination and motor control in general more than metabolic factors\u201d \u201cTransfer of training, we are looking at 上 e exercise to another, transfer in process of sports form, we are looking more globally, so the training \u201cthis\u201d has an impact 上 the actual event itself, so it might be a nervous system impact or motor unit activation impact\u201d \u201cIn my scenarios, 8\u2019s end up being more velocity based\u2026 the strength comes so easily in the 20\u2019s and the 14\u2019s so when we are done with those phases, I don\u2019t think they need more\u201d \u201cI\u2019ve seen some really good success with using 3 velocity based sessions, and 上 e sessions where we do a set of 8 or a set of 8 and a set of 14\u201d \u201cBondarchuk said let\u2019s keep volume and intensity relatively stable and just use novelty as the stimulus to adapt\u201d \u201cIt\u2019s about finding the exercises with the best transfer, and then how can we best manipulate those exercises\u201d About Jeff Moyer Jeff Moyer is the owner of Dynamic Correspondence Sports Training, whose motto is, \u201cWe Build Better Athletes.\u201d At DC Sports Training, athletes work 上 the physical, mental, and visual aspects of the sports. Their goal is to deliver the athletes of the greater Pittsburgh area the highest, most efficient results year after year of training with us. We will exhaust our means in order for our athletes to achieve the highest results, and to create a system model that will develop our athletes both physically and intellectually. Education must be the road to which will help us set this standard. Our results will be the vehicle which to drive us. Jeff graduated in 2004 from Hartwick College where he was a two-sport athlete (Football & Track & Field). Jeff has been a sports coach (Basketball & Football) at the youth, JV, Varsity, and College level for football for over 10years. Jeff has been in the strength in conditioning industry for over a decade, having worked in the medical, private, team, high school, and collegiate settings, training clients from youth development, to rehabilitation and sport performance. Jeff has a relentless passion for all things physical preparation. His pedagogy is heavily influenced by Eastern Bloc sport science, while apprenticing under Dr. Michael Yessis and Yosef Johnson of Ultimate Athlete Concepts. Jeff has also been fortunate enough to extensively study with and work with Dr. Natalia Verkhoshansky, Mike Woicik of the Dallas Cowboys, Louie Simmons of Westside Barbell and Fellowship under Dave Tate of EliteFTS. About Matt Thome Matt began his role as the Head Strength and Conditioning Coach at Michigan Tech in August 2012.\u00a0 In August 2015, his responsibilities shifted to a 50\/50 split appointment between Athletics and the Kinesiology and Integrative Physiology Department.\u00a0 He is currently responsible for the preparation of the Football and Men\u2019s Basketball teams and teaches several courses throughout the year.\u00a0 Prior to joining Tech, Matt worked as an assistant Strength and Conditioning Coach at the University of Richmond as well as several private sports performance facilities. Matt received his Bachelor\u2019s degree in Clinical Exercise Science from Grand Valley State in 2008 and his Master\u2019s degree in Exercise Physiology from Indiana University in 2011.\u00a0 He is a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). About 瑞安·布拉修斯（Ryan Bracius） 瑞安·布拉修斯（Ryan Bracius） joined the UW-Whitewater strength and conditioning staff in 2013. Prior to coming to Whitewater, Bracius trained some of the top high school area prospects, NFL players and Division I athletes in a brief stint working with Dr. Mark Turner\u2019s Injury Armored in Aurora, Illinois. Bracius\u2019 career in strength and conditioning began in Naperville, Illinois. He was the site director for Acceleration Naperville where he trained athletes in the top Chicagoland sports performance training center. From there Bracius accepted a position as the strength and condition assistant coach of football for Iowa State University. He returned to Illinois to attend graduate school at Northern Illinois. While at NIU he served as a graduate assistant strength and conditioning coach for football including the first year power players, men\u2019s and women\u2019s tennis, women\u2019s cross country, track and field, and volleyball. In 2010, Bracius headed to Rockford University as the Head Strength and Conditioning Coach for football. For the Regents he physically prepared the 2010 Division III leader in forced fumbles and eight 所有-Conference players during the 2010 and 2011 seasons. Bracius traveled back to Iowa from 2011-2012 for two positions, 上 e in the private sector and the other at the University of Iowa. Bracius was the Director of Athletic Development for a variety of sports at Fit2Live-Athletic Development and a volunteer strength and conditioning coach for Olympic sports at the University of Iowa. After his stint in Iowa, Bracius returned to Northern Illinois as a volunteer strength and conditioning coach for the Huskies assisting with football. On the field, Bracius was a member of the Iowa State Cyclone football team from 2000-2002. Bracius is National Strength and Conditioning Association certified Strength and Conditioning specialist and United States of America Weightlifting Sports Performance Coach. Bracius received a Bachelor\u2019s Degree in psychology and sociology from Iowa State University in 2004. He received a Master\u2019s Degree in education in kinesiology and physical education from Northern Illinois University in 2009.