Pyramid Training

HEY NOW!  Here is a fun way for you to really shake things up in your training but be forewarned; if you've never done Pyramiding before, this will challenge you to a whole new level.  Check out the video where I talk about it all, and show you my Final Round of Friday's Full Body Pyramid Pounding!


Pyramid Training is not a new concept and chances are, you've done some type of Pyramid before.  No, I'm not talking about the time your neighbors invited you over to a back yard BBQ and then had something AMAZING to share with you, I'm referring to a training principle that Joe Wieder pioneered back in the day.

Pyramiding is a simple training method in which involves your weights and / or rep scheme to add intensity and progressive overload into your workout over time.

The most common method is starting with lighter weight and higher reps and as you continue with each working set, you add more weight but decrease your reps.  Something like a set of Bench Press for 10,8,6,4 for example.

You can also reverse this method by starting heavier and dropping the weight down as you perform more reps so again on the Bench, 3,6,9,12

You've heard me say before that Intensity is the #1 Factor that must be employed if you're looking to Burn Fat and Get Stronger - Pyramiding is a sure fire way to do just that for BOTH these reasons.

In today's training we took 5 Exercises and Used the Reverse Pyramid principle starting with 10 Reps.  We then finished each round with 1 Lap of 50 Feet with a heavy Farmer's Carry.

Here is the workout you can do yourself -

Reverse Pyramid

• Pull-Ups
• Push-Ups
• Squats
• Tire Flip
• Burpee
• Sledgehammer Chops
• and then 50 Feet Farmer Carry - 1 Lap Each Time

Start this routine with 10 reps of each exercise, then repeat doing each one 9 times, followed by 8, then 7 and on until you have completed 1 Rep of each along with your final lap of Farmer Carries.  In the end you will have done 55 Reps of each exercises and 10 Laps of Heavy Farmer Carries.

Don't allow the simplicity of this routine to fool you - this is a Pyramid Pounder and one that is sure to go down in the Mayhem History Books as one of the greatest training sessions ever!

Go out and Do Work!

PS: Bring on even more of a challenge by wearing a weighted vest during the whole workout.  The heavier your tire, sledgehammer and farmer carrying equipment, the better as well!