- Lid geworden
- 4 apr 2004
- Berichten
- 7.582
- Waardering
- 1
[Afbeelding niet meer beschikbaar]
The Texas Method uses a sharp contrast in training variables between the
beginning and the end of the week. High volume at moderate intensity is
used at the first workout of the week, a light workout is done in the middle
for maintenance of motor pathways, and then a high intensity workout at
very low volume ends the week.
In the Texas Method, the first workout of the week is the "stress" workout,
the lighter midweek workout comes during the recovery period, and the last,
higher intensity and lower volume workout is done when the trainee has
recovered enough to show an increase in performance. The total weekly
training volume and training stress is low enough that as each week begins
the trainee has no accumulated fatigue from the previous week, yet the one
"stress" workout on Monday is high enough in volume to trigger an adapta-
tion, and the heavy single set on Friday provides enough intensity that
neuromuscular function is reinforced without fatally upping the volume.
An example:
Monday:
High Volume, Moderate Intensity
- Squat 5x5
- Press 5x5
- Pull 5x5
- Assistance 2x8-15
Wednesday:
Low Volume, Low Intensity
- Squat 3x5x80%
- Press 3x5x80%
- Pull 3x5x80%
- Assistance 2x8-15
Friday:
Low Volume, High Intensity
- Squat 1x5
- Press 1x5
- Pull 1x5
- Assistance 2x8-15
Exercises:
- Squat: Back Squat, Zercher Squat
- Press: Incline Press, Overhead Press
- Pull: Pendlay Row, Power Clean
- Assistance: Curls, Extensions, Face Pulls, Side Raises, Calves, Abs
The Texas Method uses a sharp contrast in training variables between the
beginning and the end of the week. High volume at moderate intensity is
used at the first workout of the week, a light workout is done in the middle
for maintenance of motor pathways, and then a high intensity workout at
very low volume ends the week.
In the Texas Method, the first workout of the week is the "stress" workout,
the lighter midweek workout comes during the recovery period, and the last,
higher intensity and lower volume workout is done when the trainee has
recovered enough to show an increase in performance. The total weekly
training volume and training stress is low enough that as each week begins
the trainee has no accumulated fatigue from the previous week, yet the one
"stress" workout on Monday is high enough in volume to trigger an adapta-
tion, and the heavy single set on Friday provides enough intensity that
neuromuscular function is reinforced without fatally upping the volume.
An example:
Monday:
High Volume, Moderate Intensity
- Squat 5x5
- Press 5x5
- Pull 5x5
- Assistance 2x8-15
Wednesday:
Low Volume, Low Intensity
- Squat 3x5x80%
- Press 3x5x80%
- Pull 3x5x80%
- Assistance 2x8-15
Friday:
Low Volume, High Intensity
- Squat 1x5
- Press 1x5
- Pull 1x5
- Assistance 2x8-15
Exercises:
- Squat: Back Squat, Zercher Squat
- Press: Incline Press, Overhead Press
- Pull: Pendlay Row, Power Clean
- Assistance: Curls, Extensions, Face Pulls, Side Raises, Calves, Abs