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.
2/24/2023 11:57:06 am
If you are using the OS X operating system on an Apple computer, then you may download a free Xcode app. Xcode is a packet of applications which provides developers with a unified workflow for user interface design, coding, testing, and debugging.
2/24/2023 02:00:37 pm
Mark Rippetoe and Glenn Pendlay are to credit for this strength training routine. Initially developed by the Wichita Falls Athletic Club Olympic Weightlifting Team, the Texas Method was born from a desire to avoid work. Thank you for sharing your great post!
3/7/2023 04:48:54 pm
The Texas Method balances the stress of increased weight and varied volume with adequate recovery time so no matter what level lifter you are, Thank you, amazing post!
Leave a Reply.