This is the second article in a series on Autoregulating the Texas Method.
Click Here for Part 1: The Basics
Click Here for Part 3: Template and Exercise Selection
Click Here for Part 4: Periodization and Final Thoughts
In Part 1 of this series I presented a basic program in which I applied Autoregulatory tools on top of the Texas Method. The fatigue protocol I specified was rather simple. However, if we’re going to adequately describe the Texas Method using the RTS model we will need to use a little more finesse when we talk about the fatigue protocols. After all, the Texas Method works via the intimate interplay between fitness and fatigue.
The Two-Factor Fitness/Fatigue Model
The two-factor training theory roughly states that there are two products resulting from training, a positive, fitness product, and a negative, fatigue product. These products are transient and their summation determines an athletes performance.¹ The two-factor model is useful in explaining the body’s response to training. I specifically bring up this model because it’s crucial to understand that to utilize their newly developed strength the athlete must first dissipate some of the fatigue developed.
Developing the Fatigue Protocol
The Texas Method works on a weekly time-scale. Monday’s workout builds strength and hypertrophy while also accumulating significant fatigue. By Friday, the fatigue should be mostly dissipated allowing the athlete to set a new PR. Therefore, in determining the fatigue protocol we need to have the athlete do enough work on monday such that it produces strength gains without accumulating too much fatigue so that by the time Friday rolls around they can’t perform.
|Low||1-3%||Ample recovery between weeks|
|Medium||4-6%||Complete recovery between weeks|
|High||6-9%||Incomplete recovery between weeks|
This protocol wasn’t really designed to specify fatigue intra-week but they can still be useful if we keep in mind their limitations. They also assume 6 exercises per pattern (upper/lower), however, I think they’re still useful if we’re talking about half that. In Part 1 I gave the fatigue protocol of 4-6% for each day. Clearly this doesn’t fulfill the requirements of this program. What we really want is to have higher fatigue towards the beginning of the week and lower fatigue towards the end. We still need to keep in mind the amount of volume and cannot decrease this too drastically. With these goals in mind we can come up with the following fatigue prescriptions:
Explanation and Practical Considerations
Now that we have our fatigue prescriptions how do we apply them? The following are my recommendations to achieve the desired level of fatigue:
Repeat from 8 to ~9.5. Then Drop 3% and repeat until 9.
Pyramid up to topset (@7, @8, @9) then drop 3% and repeat until 9.
Pyramid up to topset (@7, @8, @9) then drop 5% and repeat until 9.
Volume Day is where we’ll accumulate the most fatigue. We’ll use repeats here to be true to the original Texas Method. We’ll also use some dropsets to get to the level of fatigue we’re looking for. Development Day will introduce some slight fatigue but not enough to increase it beyond what we can dissipate within the week. This will allow us to garner some more volume and keep frequency high. Intensity Day is of course PR day. Hopefully the fatigue has dissipated enough for us to peak. We’ll also use this day to do some more volume to continue progress on into the next week.
Stay tuned for the next installment of the series where I’ll discuss my thoughts on the overall Template.
1. Zatsiorsky, Vladimir M. “Basic Concepts of Training Theory.” Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 1995. 12-13. Print.
2. You’ll notice I’m calling Wednesday “Development Day”. I want to get away from the notion of Recovery Day and all of its implied unimportance. It is important and we can use it to our advantage to work on our weak areas. But more on this in another part of this series.