SEPTEMBER 2024 - STRENGTH BLOCK

THE TEXAS METHOD

The history of the Texas Method. 

Strength coaches, Mark Rippetoe and Glenn Pendlay are to credit for this routine. It is said that this routine came originally from Glenn Pendlay's athletes becoming bored with the standard 5x5 three times weekly.

As a response, Pendlay said to his athletes "If you hit a 1x5 personal record on Friday, you don't need to do five sets total; you can just stick to one set on Friday and go home," from there the idea was born.

"MANY PEOPLE HAVE TWEAKED THE SETS AND REPS, AND TIME AFTER TIME THEY COME BACK TO 5 SETS OF 5 REPS AS THE BEST DRIVER OF LONG-TERM PROGRESS."
- MARK RIPPETOE
The Texas Method has you training three days per week. Each day is considered a full body workout, where you will squat and do upper body. Monday is the highest volume day of the week, Wednesday is considered a light day, and Friday has the heaviest weights, considered to be the "intensity day."

Monday - Volume Day
Wednesday - Light/Recovery Day
Friday - Intensity Day

The key to the Texas Method is not workout-to-workout progress, but rather weekly progress. You are trying to progress on your Monday and Friday lifts. Once you have accomplished the prescribed lifts, increase the weight for the next week.

Typical progression is about 5-10 pound increases weekly. Over time, this compounds into considerable progress at the intermediate stage.

Tips for the Texas Method

• Keep the reps explosive, but controlled
• Pay special attention to recovery. The Texas Method will wear you out quickly if you are not eating, sleeping properly, and actively working on your mobility.
• Warmup light. Start with the bar, and perfect the groove.
• Weights should be heavy, especially on Friday, but if your form is breaking down at any point, you picked a weight too heavy. Lower the weights back down.