Workouts: Reverse Pyramid #2

PT Pyramid

The Reverse Pyramid is a highly versatile method of creating a full-body workout plan. Here is another arrangement of exercises using the Reverse Pyramid from 20-1. This is a fairly advanced workout plan but you can adjust to fit a more intermediate level by resorting to pulldowns once you fail at pull-ups; replace the TRX with regular pushups or plank poses for rollouts, and use light weights for the lifting sections:

See workout cycle below:

Reverse Pyramid (new)

Warmup with a five minute jog or a 1–10 burpee or pushup pyramid mixed with 25m jog in between levels of 1,2,3,4,5,6,7,8,9,10 (burpee / pushups). Lift:

  • Bench – 5
  • Pulldowns – 5
  • Dead Lift – 5

20,19,18,17,16: Pullups, Abs, burpee or pushups /25m run pyramid

  • Bench – 5
  • Hang Clean – 5

15,14,13,12,11: Pullups, TRX Rollouts or plank pose 30 seconds each, KB swings

  • Bench – 5
  • Push Press – 5 to 10

10,9,8,7,6: Pullups, Weighted Squats, TRX rollouts or plank pose 30 seconds each 5,4,3,2,1: Pullups, Bench, Dead Lifts (moderately heavier weight each set but no 1 rep max kind of weight)

  • 2 mile run – easy pace
  • Swim 500m warmup any stroke
  • 5 x 300m goal pace
    • Rest with 2 min plank pose
  • 500m with fins

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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