How a Pyramid Workout Can Boost Your PT and Cardio Scores

If you have ever done a pyramid workout, you may remember that your first one was a challenge, but your next few pyramids went much better. Maybe you could go higher up the pyramid (more work sets) or add running or biking to each set as an active recovery. Regardless, you have just utilized the pyramid to assess your physical fitness performance.

If you have never done pyramid training, here is what I recommend first-timers do to accomplish the workout methodology:

The beauty of a pyramid is that it is a complete workout with warm-up, max-out and cooldown built into its multiple-set structure. However, I still recommend people do a light jog or bike for 5-10 minutes before starting with the following pyramid so they are more pliable to these movements (aka warmed up).

Warm-up bike or jog for 10 minutes: This is an easy-pace cardio activity that gets the blood pumping and your body to the point of starting to break a sweat. Now you are ready to begin the workout below:

PT Pyramid 1-(your max)-1: This particular pyramid workout has no top end listed. Usually, you will see these pyramids go from Level 1 to Level 10, then repeated in reverse order (19 total sets). This version depends on you. Stop proceeding up or down the pyramid for that particular exercise when you fail to complete a set. For instance:

Pull-ups x 1: When you see the "x 1" next to an exercise, increase or decrease your pull-ups by one repetition as you progress up or down the pyramid, respectively. For example: Do one pull-up for Set 1, two for Set 2, etc. Continue until failure, then stop.

Push-ups x 2: When you see "x 2" next to an exercise, increase or decrease your push-ups by two repetitions per set. Your repetitions will be double the amount of pull-ups you do each set.

Sit-ups x 3 (or plank per second): Depending on your fitness test (plank or sit-ups), you will multiply by three when you see the "x 3" next to that exercise. Your reps up the pyramid sets will be 3, 6, 9, 12, 15 (the first five sets, for instance), or you can do time in the plank pose for that many seconds each set.

If you have time, try active rest by adding in cardio options like the following each set:

• Run 400 meters every odd set or bike two minutes every even set

Here is how the complete pyramid works together:

• Set 1: 1 pull-up, 2 push-ups, 3 sit-ups (or 3 seconds in plank), run 400 meters (odd set)
• Set 2: 2 pull-ups, 4 push-ups, 6 sit-ups (or 6 seconds in plank), bike 2 minutes (even set)
• Set 3: 3 pull-ups, 6 push-ups, 9 sit-ups (or 9 seconds in plank), run 400 meters (odd set)

Continue to go up the pyramid until you fail. Most people fail at pull-ups before push-ups, so mark where you fail but keep going up (skipping pull-ups) until you fail at push-ups. Then start the process of repeating in reverse order. It will be difficult at first, but each set gets easier in reverse order, making it a perfect way to "cool down" from this workout.

If you do a complete pyramid to any number to quickly find out how many reps you accomplished, square the top number of the pyramid, and that is how many pull-ups you performed. Then double that number for push-ups and triple that number for sit-ups/plank time. If you can make it to Set 7 and back down to Set 1, complete the repetitions of each set. That is a total of 13 sets accumulating 49 pull-ups, 98 push-ups and 147 sit-ups. If you selected to do cardio each set, you completed seven 400-meter runs and six two-minute sessions on the bike as well.

Try this workout again the following week and you may improve (as long as you are still training normally in between) by another level of the pyramid, or faster times on the 400-meter runs. If you can improve your abilities each week or so, working your way up to Set 10 and back down, you have reached the gold standard of the pyramid: 100 pull-ups, 200 push-ups and 300 sit-ups (or five-minute plank time) in 19 total sets.

Give this one a try on a regular basis and watch your PT/cardio scores improve quickly. Good luck.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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