Strength, Running & Flexibility: Texas Hybrid Method

[Sam Maccuaig]

Hi All,

below is a structure I’ve been working on for some time. I use this as a way to balance recovery over multiple goals and capabilities that I am seeking to train in my body. This format allows me to periodise for recovery and for various training blocks.

my interests are in no particular order;

gymnastic / body weight strength training

flexibility development

running - particularly hill and fell running with a focus on occasional high intensity events (eg I recently ran the Yorkshire 3 peaks and the Welsh 3000s.

handstands

 

I operate a four week training cycle with two strength weeks (A&B) which focus individually on horizontal and vertical pushing and pulling strength with a variation on the Texas Method. This allows me to time my runs according to the prior days strength work to allow adequate recovery. I take a strength & running Deload week (60% of volume) once every four weeks to allow some recovery, and in the run up to an event I will only trying Deload strength volume while I focus on running mileage. Below is an example of a typical week A

monday - Volume A

WARM UP

elephant walk 

body weight split squats

Planks

STRENGTH

pull up progression 5 x 5-8 (8-10RM)

ring dip progression 5 x 5-8 (8-10RM)

squat progression 5 x 5-8 (8-10RM)

Nordic curl 5 x 5-8 (8-10RM)

CORE & COOLDOWN

L sit 5 x 70-90% Max

wall hip flexor stretch 

ring cobra stretch 

bridging 

limbering

 

Tuesday - Easy Run 

Easy Run 5-8 miles

Limbering

 

Wednesday - Recovery A 

WARM UP - the same 

STRENGTH
Front Lever 3 x 60% Max Hold

One arm push up progression 3 x 5 (8-12 RM)

Squat Progression 3 x 5 (8-12 RM)

Nordic Progression 3 x 5 (8-12 RM)

 

CORE & COOLDOWN

L sit 3 x 60% Max

wall hip flexor stretch 

ring cobra stretch 

bridging 

limbering

 

Thursday - Hills

5 miles - seek elevation 

limbering

 

Friday - Intensity

WARM UP - the same

STRENGTH

Pull Up Progression 3 x 2-5 (move up progression on 5)

Ring Dip Progression 3 x 2-5 (move up progression on 5)

Squat Progression 3 x 2-5 (move up progression on 5)

Nordic Progression 3 x 2-5 (move up progression on 5)

CORE & COOLDOWN

L sit 3 x 90% Max or test max hold

wall hip flexor stretch 

ring cobra stretch 

bridging 

limbering

 

Saturday 

Long slow run (10-16 miles depending on goals and recovery)

limbering

 

Sunday 

CR Stretching

 

Week B is the inverse of Week A, so Volume and intensity days focus on One arm push up and front lever progressions with recovery day for vertical push/pull

 

I also do 10-20 minutes of handstand work in the evenings (I train at 5am), and breathwork & meditation before bed.

 

it has been around 5 months that I have been running this (with two months in the middle to train for the Yorkshire 3 peaks which I ran in around 5 hrs), but I have been experimenting with hybrid training and running + strength training for round 5 years with VERY mixed results.

This is basically a hybrid of a Texas method bodyweight program I found on Reddit with some hybrid athlete ideas from Alex Viada. what I like most about this is that the various undulating intensities throughout the week let the various systems of the body recover before the rest workload comes around for that system. I am making progress in all areas, particularly hip flexors which are getting far stronger and loosening up massively since I added the L sit work, I think from the “sledgehammer” stretching effect.

this looks (I think) like a lot of volume, but it also is forcing me to be very aware of sensations in the body and not be afraid of backing off if something isn’t right as minor issues quickly become injuries with this amount of activity. I think that this attention is actually causing a great level of improvement in my flexibility also with the new awareness that it brings. 

 

I will be continuing to refine this format as I see the impact on my progress, but if anyone has any suggestions for improvements or questions please feel free! 

 

[Pat (pogo69)]

Hey Sam,

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

my interests are in no particular order;

gymnastic / body weight strength training

flexibility development

running - particularly hill and fell running with a focus on occasional high intensity events (eg I recently ran the Yorkshire 3 peaks and the Welsh 3000s.

handstands

This is, more or less, what my focus had been until around the turn of 2019/2020.  I have since, replaced my obsession (may as well call it what it is) for trail running (as vertiginous as possible), with mountain biking.

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

this looks (I think) like a lot of volume

It does, particularly without a dedicated rest day.  But, as it sounds like it is something that you have evolved over time, I can see it working well, provided that a) your "easy" runs really are "easy", and b) you have all of your recovery "ducks in a row".

I couldn't handle that kind of volume right now (work, life, partner studying full-time, high-needs 6yo etc), but I have made something similar work in times past; albeit, skewed more heavily towards running volume, with mostly minimal volume, high-intensity strength work.

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

breathwork & meditation before bed

This is gold.  Thanks for yet another reminder that I really need this back in my life, again.

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

with some hybrid athlete ideas from Alex Viada

He is a very scary beast of an endurance-strength hybrid athlete.  I also looked at trying to incorporate some of his ideas into a hybrid program, a few years ago, but never really got anywhere with it.  Handy to see what you've done with it.

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

particularly hip flexors which are getting far stronger and loosening up massively since I added the L sit work, I think from the “sledgehammer” stretching effect

Interesting observation.

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

it also is forcing me to be very aware of sensations in the body and not be afraid of backing off if something isn’t right as minor issues quickly become injuries with this amount of activity. I think that this attention is actually causing a great level of improvement in my flexibility also with the new awareness that it brings

Sounds like the cornerstone of any great plan, to me!

On 6/12/2021 at 6:29 AM, Sam Maccuaig said:

I will be continuing to refine this format as I see the impact on my progress

Hope you keep us posted.  I've allowed strength and mobility work to lapse for the most part, over the past year or so (due to the aforementioned), but we're hoping life will open up a bit next year.  Will be interested to see how you're tracking and how some of it might influence how I organise my goals, and the work required to achieve them.