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The Texas Technique is a power coaching program created by Glenn Pendlay and Mark Rippetoe.
It’s a favourite routine for many who’ve stopped seeing outcomes from newbie applications and wish a extra superior routine to proceed progressing
On this article, you’ll study what the Texas Technique is, in addition to every little thing it is advisable to find out about following the Texas Technique program, together with the exercise routine, the way to schedule your coaching, the workouts, relaxation instances, development scheme concerned, and extra.
What Is the Texas Technique?
The Texas Technique is a weightlifting program created considerably by chance by the well-known Olympic weightlifting coach, Glenn Pendlay, and the creator of Beginning Power, Mark Rippetoe.
They designed the Texas Technique lifting routine for athletes who discovered doing 5 units of 5 reps of squats on Fridays too exhausting. As a substitute, the athletes might skip the 5×5, offered they tried a brand new 5-rep max.
Over time, the coaches observed that the athletes doing this easier routine outperformed these sticking to five units of 5 reps in each exercise. And with that, the Texas Technique was born.
The “technique” is basically a versatile coaching framework moderately than a strict power program.
It’s excellent for many who have maxed out their features from newbie applications as a result of it slows the speed of development, which is important if you wish to proceed gaining power after your first 6-to-12 months of coaching.
What units the Texas Technique other than many power coaching applications is its use of day by day undulating periodization. This method alters the volume and intensity of exercises all through the week that can assist you avoid progress plateaus.
A Full Information to the Texas Technique Program
Right here’s every little thing it is advisable to know concerning the Texas Technique program.
The Texas Technique Lifting Routine
You do 3 exercises per week on The Texas Technique.
Mondays are “Quantity Days,” the place you carry reasonably heavy weights for units of 5 reps.
Wednesdays are “Gentle Days,” the place you do fewer units of 5 reps with lighter weights.
Fridays are “Depth Days,” the place you purpose for 1 set of 5 reps at your most effort, with the objective of setting a brand new private file (PR)
Right here’s an instance of a well-rounded Texas Technique exercise routine that many individuals comply with:
You alternate between weeks A and B, which lets you strive for brand spanking new private information on each your bench press and overhead press recurrently.
Quantity and Gentle Days are easy: you begin with a warm-up (extra on the specifics quickly), then do your deliberate units and reps.
On Fridays, your objective is to carry probably the most weight you may. Start with a warm-up, then try a brand new 5-rep PR, aiming for 5-to-10 kilos greater than your final 5-rep max.
For example, in case your greatest 5-rep squat is 275 kilos, on Friday, you’ll strive for 280 or 285 kilos.
The Texas Technique Schedule
Most individuals default to the next schedule:
- Monday: Quantity
- Tuesday: Relaxation
- Wednesday: Gentle
- Thursday: Relaxation
- Friday: Depth
- Saturday: Relaxation
- Sunday: Relaxation
That mentioned, you could be versatile if coaching on Mondays, Wednesdays, and Fridays doesn’t fit your schedule. The one factor to recollect is that you could depart a minimum of in the future to get well between exercises.
The Texas Technique Workouts
As a result of there’s no set routine for the Texas Technique, the workouts can fluctuate relying on the purpose of this system. Normally, nonetheless, the workouts within the Texas Technique program are:
How Lengthy to Relaxation Between Units in a Texas Technique Exercise
Rest 2-to-5 minutes between units or till you’re feeling prepared to provide the following set your greatest effort.
Learn how to Heat Up in a Texas Technique Exercise
Begin with an empty bar for two units of 5 reps.
Improve the burden step by step over a number of extra units till you attain your goal weight.
For a 275-pound squat in a Friday exercise, your warm-up might appear like this:
- Empty Bar (45 kilos): 2 units of 5 reps
- 135 Kilos: 2 units of 5 reps
- 185 Kilos: 1 set of three reps
- 235 Kilos: 1 set of two reps
- 275 Kilos (Your working units): Strive to your new 5-rep max
Learn how to Progress on the Texas Technique Program
The primary concept of the Texas Technique lifting routine is to make progress each week.
To do that, add 5 kilos to your single set of 5 reps each Friday. You’ll use this new 5-rep max to find out what weights to make use of on Monday and Wednesday. Then, the following Friday, you strive for a brand new PR once more. This linear development ensures the weights you carry in every exercise improve over time.
If Monday’s exercise is just too laborious (that means you may’t full all of your reps with good kind), it’s an indication it is advisable to cut back your workload. A superb place to begin is doing 3 units of 5 reps at 90% of your 5-rep max for squats and bench presses, or decrease the burden to 80% of your 5-rep max. The important thing right here is permitting your physique extra time to get well.
In the event you’re okay on Monday however can’t hit new PRs on Friday, you may want to vary your Monday exercise by rising the amount (what number of reps you do) or the depth (how heavy the weights are).
For rising quantity, for instance, as an alternative of 5 units of 5 reps at 90% of your 5-rep max, strive doing 5 units of 8 reps at 80%.
To extend the load whereas conserving your complete variety of reps about the identical, you may do 8 units of three reps (totaling 24 reps) with 95% of your 5 rep max as an alternative of your typical 5 units of 5 reps.
The Texas Technique Program FAQs
FAQ #1: What’s the Texas technique?
The Texas Technique is a power coaching program co-developed by Glenn Pendlay and Mark Rippetoe. The three-day program primarily contains compound workouts and adjusts coaching quantity and depth throughout the week that can assist you proceed making progress when you’ve outgrown newbie applications.
FAQ #2: Does the Texas technique work?
Sure, the Texas Technique works nicely for intermediate weightlifters who’ve hit a plateau with their present routines. Various quantity and depth throughout the week helps you break via plateaus and proceed making power and muscle features.
FAQ #3: Is the Texas Technique good for inexperienced persons?
The Texas Technique is greatest suited for many who have already constructed a basis of power and are now not making features with newbie applications. It’s designed for weightlifters who want a extra refined program to proceed progressing, making it much less superb for these new to weightlifting.
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