The Texas Method balances the stress of increased weight and varied volume. As you can see from the program outline below, this is certainly the case:

Monday: Volume Day
A. Squat 5 x 5 @ 90% of 5RM
B. Bench Press or Overhead Press 5 x 5 @ 90% 5RM
C. Deadlift 1 x 5 @ 90% 5RM

Wednesday: Recovery Day
A. Squat 2 x 5 @ 80% of Monday’s work weight
B. Overhead Press (if you bench pressed Monday) 3 x 5* or Bench Press (if OHP on Monday) 3 x 5 @ 90% previous 5 x 5 weight
C. Chin-up 3 x MAX Bodyweight
D. Lower Back / Core Accessories 2-3 x 10
* at slightly lighter load than previous OHP weight

Friday: Intensity Day
A. Squat: warm-up, then work up to one single, new 5RM
B. Bench Press, (if you bench pressed Monday) or Overhead Press (if OHP on Monday): work up to one single, new 5RM
C. Double Kettlebell Clean, Pendlay Row or Deadlift Variation: 4 x 6 / 5 x 3 / 6 x 2

A WORD OF CAUTION: We HIGHLY recommend having a trainer/coach to help you through the application of the Texas Method. This is not a good program to follow as a basic template. Get a coach so that you have effective guidance from someone that can provide support and customize the details to you with logic and nuance so you're as safe as possible.

In no particular order yet...

Gironda's 8x8 Method
The late Vince Gironda, considered by many to be the first bodybuilding coach - and definitely the most eccentric - referred to 8x8 as the "honest" workout. He opened his gym in Hollywood in 1948 and came to fame due to his ability to create impressive bodies. A-list actors, fashion models, competitive bodybuilders all flocked to his gym during the 1950s-1970s to train under his guidance. He was known as being a madman, had a reputation of being a dictator but he was a body sculpting genius (Sounds like Gerrick).

An intense high-volume training system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. Vince prescribed 8x8 primarily for pre-contest situations, and its brutal effectiveness is surprising considering its elegant simplicity. Simplicity leads to less injury and more technical mastery.

How to perform Gironda's 8x8 Workout
​Similar to 10x10 or German Volume Training, you begin with 60% 1RM in a given lift (compound movements preferred), and perform 8x8 with 15-30 seconds of rest. This method can be applied for up to four different movements per workout. Anything more than that would completely shock your body.

If you remember German Volume Training and how you felt completing those workouts, the 8x8 may give you some PTSD and traumatize you even more because it's fast with no time for breaks. This strength block is all about training volume. You'll be performing traditional strength training compound movements with controlled tempos but the training intensity will feel like you're running a marathon due to the short rest intervals. You'll be lifting weights and your Myzones will look like you're running sprints which do wonders for metabolic training and fat loss aka shredzzz.

Benefits of Gironda's 8x8 Workout
1. Build Muscle Hella Fast
8x8 routines are unparalleled in terms of muscle building potential. German Volume Training 10x10 is a close contender. The 8x8 workout is intense and the large volume completed in a short time elicit muscle growth (hypertrophy). This puts tremendous stress on your muscles and forces them to adapt and grow.

2. Burn Fat and Get Shredded AF
8x8 has thermogenic effects, you moving constantly for 45 consecutive minutes of hard work. You're banging out 64 reps of a given exercise at a really fast pace. Your heart rate will be jacked up. Sweat will drip from your skin. Your lungs will burn, but keep your mask on cause COVID is still a thing. Just know that even though you're doing a strength workout, it has conditioning effects. The rapid fire reps burn fat and develop your muscular endurance/work capacity. Your cardiovascular and respiratory systems will get stronger and more efficient. Your athletic performance will improve which will help for Turf Wars.

3. Build Muscle Definition and Density
Muscle definition is created by having low body fat and dense muscles. Muscle density is built by keeping muscles under tension. The slow, controlled movements in 8x8 keep muscles under constant tension (2/0/2/0).  There are multiple ways to progress leveraging intensities, volume or density; with the 8x8 we'll be manipulating all of the above.

You'll be using an app called TrainHeroic to track every workout you do with us, whether class or personal training. Read on below for the steps to begin using it.

Due to a recent app bug and related fix, our software provider has explained that all app users will need to clear their phone app caches in order to benefit from the fix. This brief walkthrough will point the way to clearing your app caches whether you are using Android or iOS.

​If you have no idea whether this applies to you or not, just ask one of our trainers.

We've been hearing from a number of you, and experiencing ourselves, that our app is logging us out intermittently.

I called our app's support team and it turns out this is a known issue as of their last update on 3/23/22 and they're expecting a fix today or tomorrow.

For now please bear with it and we're all looking forward to it being solved, as it's annoying for both you and us.

​-Rob

The app developer has released a software fix that is supposed to address a variety of issues. Make sure your app is up to date in your App Store, and then you can also follow the steps on our blog post here (link opens in new page) to clear your app cache.

​THE 5x5 IS FOCUSED ON THE BIG THREE MOVEMENTS: SQUAT, BENCH AND DEADLIFT WITH THE PROGRAM DIVIDED INTO HEAVY, MODERATE AND LIGHT VERSIONS.

March's King Strength and Performance strength block is the famous 5x5, a program invented by strength and conditioning legend and pioneer Bill Starr.

Bill Starr landed on the set and rep scheme because he thought it was the perfect balance of volume and intensity that would develop muscular size and strength at the same time.

For some historical context, Starr designed this program at the time when most of his athletes and lifters worked full-time, manual labor jobs outside of training. They'd do hard labor in factories and then after work, they had to go to the gym to train.

Starr had to be strategic with program design to get the most results for his athletes. By trial and error, he realized what we adapt to is the most important. And that it's not about how much one can do, but about how much one can sustainably handle.

His methods became something of a legend and ushered a whole new world of strength and conditioning that took deep roots in all aspects of the physical culture.

​The 5x5 program split is three separate days focused on the big three: Squat, Bench and Deadlift. The program is broken up into a heavy, moderate and light version.

This is important because it was one of the first great attempts to look at pattern development from a movement perspective and performance perspective. On one hand, you need a certain level of exposure to master the movement. On the other hand, you need a certain amount of intensity to perform optimally in the movement.

But if you push one exercise everyday at maximal intensity, you will break (which we imagine was a product of learning this the hard way). There has to be proper manipulation and variability in training intensity to accommodate proper recovery.

Quarterly KPI Testing: What, Why, How
Everything relating to the gym's quarterly KPI Testing: 

• What's a KPI
• Why do them
• Who can test & considerations by population
• The movements and testing standards
• Safety checklist

We wanted having an easier way to measure progress across the board in a way that related to strength. So we brainstormed and settled on the idea of King Performance Indicators (KPI), an acronym with a nod to the more businessy term Key Performance Indicator.

The Big Idea
What are a handful of assessments that we might perform on a semi regular basis, that can give us a sense that we're generally progressing in the right direction? For trainers to know that clients are making real progress, and for our members and clients to see something tangible?The KPI movements

• MAX STRENGTH
  • Back squat 1RM (1 rep max)
  • Bench press 1RM
  • Deadlift 1RM
• STRENGTH ENDURANCE
  • Push-up for max reps
  • Chin-up max reps OR dead hang for max duration
• GENERAL UNPLEASANTNESS / POWER
  • Assault bike half-mile sprint for time

Specific movement testing standards are in a (longer) section below.

Who can test?
Testing is completely optional and open to all active clients who have been training for at least 2 consecutive months with us, or who are otherwise cleared by a trainer (due to demonstrated competence, prior experience, etc.)If you have NOT been training with us for 2 months yet but would like to test, please speak with a trainer.
IMPORTANT: If you WOULD like to test but may have injuries past/current, or other restrictions of any sort that could be a concern, please let us know BEFORE attempting any testing for everyone's safety and peace of mind.

Testing Standard Adjustments and Considerations
1-rep max testing is not necessary for everyone in the sense that for many clients the potential negatives may outweigh the positives. This includes:

• Age/injuries: For clients 50+ or those with injuries/significant restrictions, we recommend testing 5RM instead of 1RM. Injuries may also affect the standards by which your attempt will be judged - e.g. clients with knee restrictions cannot be expected to perform by the same standards as those without. Please let our team and especially the trainer who's instructing your session, know of any restrictions if you intend to test despite any injuries!
• Client goals: The majority of our members can be said to have relatively general training goals: longevity, durability, injury-mitigation, aesthetics (and there's nothing wrong with general!) Other clients have more specific training goals whether for specific races, events, etc. Check with your trainer for guidance on what may be best - in certain cases, it may be advised that you forgo KPI Testing entirely. What we've also done is build testing into the regular training schedule, especially for personal training clients.

The weight standards may be adjusted at trainer discretion, mainly for the following reasons:

• Age (training / chronological): For clients with general training goals (longevity, durability, injury-mitigation, aesthetics), there's no specific need to test or measure a 1RM and depending on history and capability may actually be ill-advised. Instead we may recommend a 3 or 5RM with a potential 1RM weight extrapolated via chart (which, yes, may have a degree of imprecision which we willingly accept in favor of safety and longevity - see following point).
• By client goal: The majority of our members can be said to have relatively general training goals: longevity, durability, injury-mitigation, aesthetics. (And there's nothing wrong with general!) For For this group, there's no specific need to test or measure a 1RM and depending on history, capability, and current training may actually be ill-advised - for example if you have a work event or foot race coming up that you need to be top shape for. See section below about Training Vs. Testing.

What If I Don't Want To Test?
It's always optional! During each testing week, clients who do not opt into testing are still coached to follow a planned class program which is usually a deloading variation on the current or next month's training. That program will available as always on TrainHeroic.Safety Guidelines & A Handy Checklist For You
Your trainer will review safety guidelines before each lift. Do not attempt any lift that you are not comfortable with, especially if you are feeling anything that you do not normally notice during your regular training.
Here are a few additional tips to follow:

• Check your surroundings before setting up for each lift and remove all debris/equipment/phones that are not necessary.
• Come to class early and ensure that you are warmed up appropriately before attempting any heavy lifts. For those cleared to test, we're trusting that you have sufficient experience to understand what kind of warm-ups your body may need before lifting heavy.
• Set up spotter arms before warming up for your squats and presses.
• Have a spotter for your bench press attempts - ask your trainer and/or find a buddy.
• Take sufficient rest periods as instructed.
• Keep breathing. Before, during, and after your lifts. If you're starting to notice light-headedness, take extra 
• Beware ego. Or at the very least, make a decision about whether you'd rather prioritize a PR vs. longevity. It's a fine line for riding the energy of your class and lifting rivals/buddies.
• Have fun with it! We've found some people seem resistant to this but it's worth mentioning anyway.

KPI Movement Testing Standards
Back Squat 1RM

• Belt, lifting shoes are fine
• Test with lighter weight first - aka follow your warm-up sets
• Preferred Standard: top of thighs parallel with the floor. Note that we are not a powerlifting-specific gym. Those with restrictions/injury will squat to their ability (and may follow 5RM at trainer direction).

Bench Press 1RM

• Bar must touch chest on descent
• Elbows locked out fully at start and end of attempt
• Butt and back must remain touching the bench. Back arch allowed but not mandatory.

Deadlift 1RM

• Can be trap bar or straight barbell - we suggest testing with the most recent implement you've been training with
• Full extension of hips at top of lift
• Weight lowered from the top instead of dropped
• Chalk, straps, belt, allowed

Push-Ups Max Reps

• ​2-min time cap
• Backs of triceps to parallel with ground
• Full arm extension (or as close as possible) at top of each rep
• The only rest positions allowed are front-leaning rest (push-up position plank), downward facing dog or modified cobra where both hands and feet must stay in contact with the ground
• Same standards as Villain Challenge #3

Chin-Ups Max Reps

• No time limit for chin-ups BUT test attempt ends once both hands have left the bar or any part of body touches anything other than hands on the bar
• Must begin attempt from a dead hang with no tension
• Reps are only counted when chin clears the bar and elbows at full lockout at bottom
• Chalk allowed
• Attempt ends once both hands leave the bar, or any part of the body touches anything other than touching your hands, chest, or neck to the bar.

For anyone who cannot yet perform strict chin-ups, instead perform the following:
Dead Hang Max Duration

• Candidate will hang from the bar for as long as possible.
• Chalk is only equipment allowed
• Attempt begins as soon as candidate begins hanging from the bar and ends when both hands have left the bar (or any part of the body touches anything other than hands to the bar)
• Thumbs over/under all allowed
• You're allowed to perform both the dead hang AND max rep chin-up KPI tests if you'd like. We'd suggest allowing for at least half an hour between the two attempts.
• Timing must be performed by someone other than candidate

Assault Bike 1/2 Mile Sprint

• Complete 805m in as fast a time as possible.
• Attempt begins as soon as candidate begins to operate the assault bike (timer will begin automatically or the start button can be pressed by judge)
• Attempt ends when candidate's assault bike display reads 805m or upon voluntary withdrawal

Special Testing (Seasonal, etc)
Usually around end of year the gym is following the Greyskull LP training block, so an optional test is  often Villain Challenge #1 - details for that and the main 5 challenges are here.

Final Thoughts:
Testing Is Not TrainingI could write a post about this and might one day. This is an idea that's been useful to me and one I like sharing with all clients: to treat your competition days as competition and your training days as training.
More specifically, training days are where you put strength (and whatever qualities you're working on) into your fitness bank. Competitions - which can be actual races or events like testing, etc - are those occasions where you are SPENDING what you've saved in the bank.

People often mix up these 2 and make regular training too difficult (by adding in more of something into a training sessions, or not following prescribed weight, etc); and also by not pushing hard enough during competition.
Give yourself the recovery your body needs so you can get the best possible results when you test!
​And when you hit your new PRs...
​Have a buddy or trainer take videos! Then share them and tag us @kingstrengthperformance

(BTW if you want to avoid any potential critiquing from our team which usually have to do with failure to meet movement standards, ask input from our trainers' before posting).

You may know: just about every month, our gym shifts to a different style of strength training, which we call blocks. Take a look to see a full year's overview of our STRENGTH blocks.