Podcast #2: Jeff Moyer (DC Sports Training) on 1×20, Vision Training, and Warm-Ups

By /

Notes:

On the 1×20 System:

  • “What is the least amount we need to do to get the highest result we need?” “The most minimalist approach I know of… the 1×20 system.”
  • At Hamilton College, half did 5/3/1 Vertical Integration, half did 1×20. Every 8-weeks, vertical jumps and single-leg broad jumps… after about 24 weeks, I just converted everyone over to 1×20. “It was literally a 2:1 improvement in jumping ability with athletes with doing just less.. and the strength numbers were matched.” “We don’t see injuries. We really don’t have any soft tissue injuries.”
  • “We do tempo running because it helps heat up the motor units and it strengthens tendons and ligaments.” “It’s hard to get blood flow to ligaments and tendons and if you do a heavy set of 20… you’re gonna get some blood flow.”
  • 1×20 is not like a 5/3/1 where you just apply these loading parameters… it’s a philosophy. It’s the exercises and exercise selection that matters, 1×20 is just the loading parameters.
  • “This might sound crazy, but.. Getting kids strong is pretty easy, in my opinion.”

On Reflexive Performance Reset:

  • (With vision field testing) “You’ll find… all of a sudden their arm goes completely weak.”
  • “If an athlete sprains their ankle, I can shine this red light on them and it helps.” (Dan Fichter)

On Vision Training:

  • What I do is general in nature visually, I still think it transfers. (Same as how a general back squat 1RM increase can decrease a 10 yard sprint or increase a broad jump).
  • To start: Get a visual board.
  • Mental toughness definition: It’s the ability to sustain focus on your task under stress.
  • Soccer footwork drills. Closed, no perceptual aspect. Visual boards can allow that.
  • Jeff’s book recommendation on Vision Training: The Quiet Eye by Joan Vickers

On the Glute Ham Raise:

  • Doc’s GHR gets both ends of the hamstrings simultaneously, creating a double contraction.
  • Axis of rotation needs to be at the origin of the hamstrings. The butt is hanging over and the hamstrings are long.
  • Doc’s GHR literally works everything on the backside.
  • Most people when they try it with a double contraction.. they really struggle.
  • “Doctor Yessis’s version is the most superior version to do on the GHR, or any hamstring exercise for that matter.”
How to do the Yessis GHR

Other Notes:

  • Keep things fun, they’re more likely to come back (Competitions in the warm-up).
  • Games in warm-ups can bring in high levels of stress.
  • If you’re building anything, you start from the base. So why don’t I do that with my athletes? (Start with the feet).
  • Is vision training voodoo? “Placebos work too.”

Follow Jeff (DC Sports Training) on Twitter and Instagram.

91 thoughts on “Podcast #2: Jeff Moyer (DC Sports Training) on 1×20, Vision Training, and Warm-Ups”

  66. ดูหีไทย

    My brother recommended I might like this blog. He was once entirely right.
    This submit truly made my day. You can not imagine just how much time I had
    spent for this information! Thanks!

  67. หีใหม่.net

    Hello! I’m at work surfing around your blog from
    my new iphone 4! Just wanted to say I love reading through your blog and look forward to
    all your posts! Carry on the outstanding work!

  69. ล้วงหี

    Does your blog have a contact page? I’m having trouble locating it but, I’d
    like to send you an email. I’ve got some creative ideas for your blog you might be interested in hearing.
    Either way, great website and I look forward to seeing it grow over time.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top