The following program is an introductory strength and conditioning program which follows the traditional 1 X 20 protocol developed by Dr Micheal Yessis, typically prescribed for beginner or youth athletes, although many college and pro level athletes have also found huge benefit in using it.

Some of the proposed benefits of using the program include; allowing the athlete to do more during the training week, an increased exposure to different stimuli through a higher number of repetitions and exercises as well as improving technique, whole body strength, strength endurance, speed and power development and an improved coordination and execution of sports movement.