From the Ground Up Athletic Performance Podcast Jeff Moyer Episode 42 "1x20 Rationale, Building for long term athletic development, Skill acquisition, hard v soft skills and Key movements"
On this episode I sat down with Jeff Moyer of DC Sports Training. I've always loved the material that Jeff shares on his socials and his areas of focus so I really looked forward to this conversation. We begin by discussing the basics of the 1 x 20 system and his rationale in beginning to implement the system. Jeff shares that the 1 x 20 is simply a loading scheme and it can be a really easy manner to arrange training for the GPP portion of training. Jeff shares how he can also tailor training to the specific needs of the athletes he serves by utilizing a biomechanical model to inform his exercise selection for a given individual. Motor learning and skill acquisition are discussed in greater detail in the latter part of the conversation. However, Jeff presents the rationale that 1 x 20 is great because it allows for motor learning. Due to 1 x 20System being relatively lower in intensity, technique can be included as a prominent feature of early phases of training.
Jeff discusses the idea of the 20 scheme as being variable and athletes may do a bit more or less depending on self regulation. 1 x 20 is useful for the team setting because its extremely time efficient and time is often one of the main things that strength coaches often fight against. Overall the 1 x 20 system is a safe and sensible manner to build work capacity and resiliency in athletes. This transitions nicely to the next talking point, which is a sensible progression of training means. This translates to some crowds as don't burn the steak. This is pivotal not only in the short term but in the long term progression of athletes. Jeff Shares how he likes to have somewhere to take his athletes. if you start too high, too fast, where can you sensibly go? Jeff presents that by selecting meaningful and optimal doses one can keep the nervous system pliable and plastic, which means it is responsive to a wide variety of stimulus. Jeff provides other training considerations and points to the faulty notion of someone being a pro equating to them having a high training age. Jeff shares how important training age is in informing program choices.
DC Sports motto is "we build better athletes", so Jeff shares how skill acquisition is at the forefront of his skill development paradigm. In order to discuss how he stacks and builds skills we discuss the placement and development of hard and soft skills. By starting in the format of the ideal environment one is able to push towards proficiency and push towards more dynamic and chaos filled environments that soft skills are typically developed within. Within the process of developing a hard skill Jeff mentioned something I find to be extremely important in the development of efficient movement and that's feel. Sensory information is very important for the development of a skill, many of my prior episodes have dealt with what happens at the neurological level when sensory information is less than optimal. We discuss the concept of key movements and end our conversation by talking about the gait pattern and sprinting, as well as considerations for training the foot in an effective manner.
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