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Why perform pyramid training?
By Christina | February 9, 2009
As a Personal Trainer I believe to excel at your trade you need to keep introducing new techniques and exercises to keep your clients motivated and continuing to see results. One method that can work to change up your current routine is to incorporate pyramid training. A pyramid training program is done by performing exercises in increasing levels according to the multiple used for an exercise. (There is an example of a pyramid workout below.)
Numbers 1, 2 and 3 below are the warm up. Numbers 4 through 8 are for reaching a point of maximum effort. The final 3 steps are for cooling down gradually. These are just examples of exercises you can do – you can substitute these for any exercises you like.
Go up the pyramid (or half pyramid workout)
1. 1 pullups, 2 pushups, 3 situps
2. 2 pullups, 4 pushups, 6 situps
3. 3 pullups, 6 pushups, 9 situps (Your first few set are basically a warmup)
4. 4 pullups, 8 pushups, 12 situps
5. 5 pullups, 10 pushups, 15 situps
6. 6 pullups, 12 pushups, 18 situps (Here is where you may fail, max out)
• Sub-total: 21 pullups, 42 pushups, 63 situps
Go down the pyramid (or reverse order pyramid)
7. 5 pullups, 10 pushups, 15 situps
8. 4 pullups, 8 pushups, 12 situps
9. 3 pullups, 6 pushups, 9 situps (Finish cool down)
10. 2 pullups, 4 pushups, 6 situps
11. 1 pullups, 2 pushups, 3 situps
• Sub-total: 15 pullups, 30 pushups, 45 situps
• Total: 36 pullups, 72 pushups, 108 situps
Always check with your doctor before you start any workout program.
Topics: Fitness Tips |
