The principle of pyramidal training
Pyramid training uses an upward (straight pyramid) or downward (reverse pyramid) repetition pattern in one or more exercises. Rest between sets is limited in time. In fact, you need to complete the maximum amount of work in a short period of time. Finishing a workout as quickly as possible requires not only stamina, but also a certain amount of fortitude.
The following workouts became popular thanks to the legendary trainer Josh Bryant. They are also known as the Juarez Valley Method, as they were the first to be used by inmates who did not have a variety of sports equipment at their disposal.
Exercises
It is best to build these workouts around two exercises: squats and push-ups. Your own weight is the only sports equipment you will need. Believe me, these workouts are not easy to finish even without additional weights.
Squats
Execution technique. Stand straight with feet hip-width apart or slightly wider, toes slightly outward. Keep your hands in front of you (for balance), on your hips (a little harder), or behind your head (really hard). Pull your pelvis back a little, point your knees out. Squat until your thighs are at least parallel to the floor. The entire foot should be flat on the floor. You can squat lower if you can, but don’t force things. Get up and repeat.
Push-ups
Technique. Take a lying position, resting on your palms and toes. The arms are directly under the shoulders. Maintain a straight line from head to toe, contracting your glutes and core muscles as if you were in the ring preparing for a punch to the stomach. Lower yourself towards the floor, keeping your elbows at an angle of 45 degrees relative to your body (your arms should not form a 90-degree angle with your torso, but they should not be pressed against your sides either). Touch the floor with your chest. The head does not touch the ground, the pelvis should not fall down. Push up from the floor to return to the starting position and repeat the exercise. If push-ups are too hard for you at this stage, raise your hands on a bench, box or any other elevation.
Workout 1
For your first pyramid workout, select one exercise (or squats or push-ups). You will be doing the sets at the maximum pace, the rest periods are 5-10 steps between sets. The fewer steps you take, the harder the workout becomes.
Each set is 11 reps. The result is 110 total reps per workout. Turn on the timer to see how quickly you complete the task, and try to surpass your previous result with each workout.
Workout 1. Select one exercise, Straight Pyramid 1-10 and Reverse Pyramid 10-1
| Approach | Squats or Pushups | Squats or push-ups (same exercise) | ||
|---|---|---|---|---|
| 1 | 1 | rest | 10 | rest |
| 2 | 2 | rest | 9 | rest |
| 3 | 3 | rest | 8 | rest |
| 4 | 4 | rest | 7 | rest |
| 5 | 5 | rest | 6 | rest |
| 6 | 6 | rest | 5 | rest |
| 7 | 7 | rest | 4 | rest |
| 8 | 8 | rest | 3 | rest |
| 9 | 9 | rest | 2 | rest |
| 10 | 10 | rest | 1 | FINISH! |
Workout 2
The second option uses squats and push-ups to work out the muscles of the whole body. Less repetitions, but don’t let that fool you; doing upper and lower body exercises in one workout is not an easy task.
Workout 2. Two exercises, forward and backward pyramid
| Approach | Push-ups | Squats | ||
|---|---|---|---|---|
| 1 | 1 | rest | 10 | rest |
| 2 | 2 | rest | 9 | rest |
| 3 | 3 | rest | 8 | rest |
| 4 | 4 | rest | 7 | rest |
| 5 | 5 | rest | 6 | rest |
| 6 | 6 | rest | 5 | rest |
| 7 | 7 | rest | 4 | rest |
| 8 | 8 | rest | 3 | rest |
| 9 | 9 | rest | 2 | rest |
| 10 | 10 | rest | 1 | FINISH! |
Workout 3: The Full Pyramid
If the first two options did not seem difficult enough for you, try the third pyramid. The full pyramid combines the previous two into an intense 19-set full body workout.
Workout 3. Two exercises, forward and backward pyramid
| Approach | Push-ups | Squats | ||
|---|---|---|---|---|
| 1 | 1 | rest | 10 | rest |
| 2 | 2 | rest | 9 | rest |
| 3 | 3 | rest | 8 | rest |
| 4 | 4 | rest | 7 | rest |
| 5 | 5 | rest | 6 | rest |
| 6 | 6 | rest | 5 | rest |
| 7 | 7 | rest | 4 | rest |
| 8 | 8 | rest | 3 | rest |
| 9 | 9 | rest | 2 | rest |
| 10 | 10 | rest | 1 | rest |
| 11 | 9 | rest | 2 | rest |
| 12 | 8 | rest | 3 | rest |
| 13 | 7 | rest | 4 | rest |
| 14 | 6 | rest | 5 | rest |
| 15 | 5 | rest | 6 | rest |
| 16 | 4 | rest | 7 | rest |
| 17 | 3 | rest | 8 | rest |
| 18 | 2 | rest | 9 | rest |
| 19 | 1 | rest | 10 | FINISH! |
Summary
It doesn’t matter which option you choose, your goal is to finish your workout faster every time. You can use the pyramid method once a week in addition to other strength and cardio workouts, or you can only do pyramid workouts several times a week. Either way, your goal is to progress, shorten time, and increase intensity.
