THE TEXAS METHOD 2.0

The Texas Method is a great program created by Mark Rippetoe for intermediate lifters who need more variation on their loading to make progress. It is aimed at improving your 5RM on the Squat, Bench Press and Military Press and uses a hard, easy and medium weekly cycle to allow progression.

It is a great program that will give great results, but I have tweaked it slightly to make even more progress for advanced lifters. Read on for the Texas Method 2.0.

The original program has a volume day, a light day (for active recovery and technique work) and an intensity day where you build up to a 5RM. This will remain the same with some slight tweaks.

Firstly, the Volume day will include an EMOM for cleans and some repetition upper body assistance work. These work as potentiation for the squat and help develop muscle mass in the upper body to assist with pressing.

Next, on the Light day there will be the use of more explosive exercises in a complex format eg. a dynamic strength exercise immediately followed by a plyometric/explosive exercise targeting the same movement pattern.

Finally the assistance work on the intensity day will use accommodating resistance to get the body used to using heavier loads. For instance using board presses or bands and chains for pressing.

As with the original program the upper body days will rotate between horizontal and vertical pressing so it will be a two-week cycle. Here it is put together:

Week 1

Monday (Volume) 

  • Block Clean EMOM10 x3 @70% 1RM

  • Back Squat 5×5 @90% 5RM

  • Bench Press 5×5 @90% 5RM

  • Bench Pull 5×5 @90% 5RM

  • DB Bench + Cable Row 4×8

Wednesday (Explosive)

  • Hang Snatch 3×3 @60% 1RM

  • Back Squat 3×5 @60% +Box Jump x3

  • Military Press 3×5 @60% + Medball Push Press Throw x3

  • Weighted Pull Up 3×5 @60% + Plyo Pull Up x3

Friday (Intensity)

  • Power Clean 5×3 (progressively heavier)

  • Back Squat build up to 5RM

  • Bench Press build up to 5RM

  • Bench Pull build up to 5RM

  • 3 Board Press + Chain Bench Pull 3×5

Week 2

Monday (Volume)

  • Block Clean EMOM12 x3 @70% 1RM

  • Back Squat 5×5 @90% 5RM

  • Military Press 5×5 @90% 5RM

  • Pull Ups 5×5 @90% 5RM

  • DB Shoulder Press + Chin Ups 4×8

Wednesday (Explosive)

  • Hang Snatch 3×3 @60% 1RM

  • Back Squat 3×5 @60% +Box Jump x3

  • Bench Press 3×5 @60% + Medball Chest Throw x3

  • Bench Pull 3×5 @60% + SA Sled Row x3 e/a

Friday (Intensity)

  • Power Clean 5×3 (progressively heavier)

  • Back Squat build up to 5RM

  • Military Press build up to 5RM

  • Pull Ups build up to 5RM

  • Seated Rack Press + Chain Chins 3×5

To progress simply add 2.5kg each week on the 5×5 and 3×5 sessions and 2 extra sets on the EMOM and on the intensity strive to increase that 5RM load each week and try to slowly increase the load on the assistance exercises.

The Texas Method was a fantastic program before but now it has been supercharged. Give it a try and you are sure to be making progress faster as well as becoming a stronger and more explosive athlete.

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