Summer is here and Turf Wars officially on the schedule on July 9th, we're shifting gears with our strength training. We're shifting into an intensification block focused on absolute strength and power. We're simplifying the programming for strength and drilling the fundamentals utilizing the Texas Method. We're keeping it simple. This training block will allow us to perform optimally during Q2 KPI week at the end of the month too.
You'll learn to appreciate how proper strength training can have different effects on your body depending how you adjust your set and rep ranges.
HISTORY OF THE TEXAS METHOD.
THE TEXAS METHOD EXPLAINED:
The program is brutally simplistic and famous for the perceived difficulty as the weight increases each week and quickly challenges you on both volume and intensity day. Strict adherence to the basic template won't effectively drive progress for long. The Texas Method - one volume day, one light day, and one intensity day; however, it is very flexible and, used intelligently, can drive progress for long periods of time.
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
THE TEXAS METHOD IS ONE OF THE BEST WAYS TO BUST THROUGH STRENGTH PLATEAUS.
The Texas Method is renowned for its ability to provide intermediate to advanced lifters with increased variety and physical adaptation. It's recommended a way to break strength plateaus due to something called the "novice effect."
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.
TURF WARS REGISTRATION WILL BE OPENING SOON! STAY TUNED FOR MORE INFORMATION.
We're looking for newer, coachable personal trainers who want to be part of a high-performing team.
KING TRAINER RESPONSIBILITIES
As a KING trainer, you’ll provide expert coaching across group training, semi-private, and private personal training - all based on the principles of strength/resistance training.
Your main responsibilities include:
If this sounds interesting, take a look at more details and apply here.
In no particular order yet...
1: If you miss the warm-up, you miss the entire workout.
2: Work hard and be nice to people.
3: When you're done using your equipment, return it to its home.
4: Ego is the enemy. When in doubt, lower your weight or ask your neighbor for a spot.
5: Sweat is not an indicator of a useful workout. Neither are pain or soreness.
6: We aren't doing cardio (usually), so follow the prescribed tempos when you train if you want results others have been getting for years.
7: We really love and adore your kids & dogs, so please clean up after them if they come with you to the gym.
8: Jersey club music can only be requested on Saturdays.
9: If you are on the waitlist, that does not mean you are registered for class.
10: Consistency is King.