Pyramid Training Technique

The workout plan in this article is meant for those active practitioners who do not plan to exercise with free weights and who want to do workouts with own weight combined with cardio training, and all practitioners who want to test their prowess.

This pyramid training technique is created by the US military and it is performed with certain movements with own weight (pull-ups, push-ups, basic crunch exercises, squats with own weight, jumps, sprinting …) without rest between each movement and with a specified number of repetitions in each subsequent step of the pyramid.

This pyramid training technique includes all forms of physical condition exercises and is one of the best training programs with exercises with own weight.

There are many different variations of this pyramid training technique, but most of them involve performing pull-ups, push-ups and sit-ups as basic exercises.

If you look at the base of the pyramid it is numbered on both sides with numbers from 1 to 5 and the top is number 6 (numbers 1 to 5 indicating the number of steps (levels) of the pyramid and depending on the condition of those who practice this program they can be higher).

When following this training program, the goal is to reach the top of the pyramid and then back from the start.

It starts from the bottom of the pyramid, where each step represents a series which means you do “pull-ups X1, push-ups X2, an abdominal exercise X3 … an exercise with its own weight X number of repetitions.”

piramida

If you look at the picture above, numbers indicate that if you do 3 exercises with own weight, at the beginning of the first movement you do one repetition, then at the second movement you do 2 repetitions, and at the third movement you do 3 reps.

Then in each subsequent step of the pyramid the repetition for each movement is multiplied by the number of levels of the pyramid.

Then once you get to the top of the pyramid you need to go to the other side by performing the specified number of repetitions depending on the number of steps in the pyramid.

 

Example of how the training program should look like while using this pyramid training technique (6 steps)

 

• Step 1 – Do 2 push-ups / 1 pull-up / 3 repetitions of a basic abdominal exercise.

• Step 2 – Do 4 push-ups / 2 pull-ups / 6 repetitions of a basic abdominal exercise.

push ups

• Step 3 – Do 6 push-ups / 3 pull-ups / 9 repetitions of a basic abdominal exercise.

• Step 4 – Do 8 push-ups / 4 pull-ups / 12 repetitions of a basic abdominal exercise.

• Step 5 – Do 10 push-ups / 5 pull-ups / 15 repetitions of a basic abdominal exercise.

• Step 6 – Do 12 push-ups / 6 pull-ups / 18 repetitions of a basic abdominal exercise.

pull ups

• Step 5 – Do 10 push-ups / 5 pull-ups / 15 repetitions of a basic abdominal exercise.

• Step 4 – Do 8 push-ups / 4 pull-ups / 12 repetitions of a basic abdominal exercise.

• Step 3 – Do 6 push-ups / 3 pull-ups / 9 repetitions of a basic abdominal exercise.

• Step 2 – Do 4 push-ups / 2 pull-ups / 6 repetitions of a basic abdominal exercise

• Step 1 – Do 2 push-up / 1 pull-ups / 3 repetitions of a basic abdominal exercise.

Some observations on the pyramid training technique

Depending on your desire and physical prowess you can add additional movements and extra weight when performing each exercise.

Also the default number of performing the movements may vary, and if you are able to do a bigger number of repetitions then the movement will multiply in bigger numbers (5.6 …..).

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