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!

Really? You're Not Going to the Gym Today...

You may want to think about this before you let your excuses ever stop you again from showing up and doing work...


Go Do Work!

Sean "Mayhem" Murphy

Home-Made Training Sled

Hey Gang,

Today I shot a very quick video on a home-made sled that we use at our training facility, Mayhem Fitness & Cross Training.

We use this sled for many different exercises and I figured I could save you some money by sharing this information with you.

Along with this video of the Home-Made Sled I also show you how I perform the High Row Drag with it.

Take a look and I'll walk you through the exercise below...



Sled High Row Drag

Benefits

• This is an excellent exercise that will help you develop your entire Posterior Chain.  
• This movement can replace the many types of rowing exercises that you'll find at your local gym that have you fixed on a machine to perform. - No Gym Membership required.
• Primary Muscles targeted - Glutes, Hamstrings, Calves, Latissimus Dorsi, Rhomboids, Deltoids, Biceps, Forearms, Grip
• Great For Explosive Power, Overall Posterior Strength, Fat Loss and Cardiovascular Performance

How to Perform The Sled High Row Drag

1. Grasp the handles which are attached to your rope (chain) with a firm overhand grip.  
2. Walk back so the slack is completely out of the rope (chain) and position your feet in a strong stance.  For me I take my normal squat stance where my feet are little more than shoulder width apart, toes pointed slightly outward.
3. Start in a 3/4 to 1/2 squat position and inhale deep into your belly.
4. As you exhale forcefully drive your heels into the ground, coming out of the squat in an explosive fashion as you pull the rope towards your face making sure you get your elbows as far behind you as you can.  You'll be engaging full use of your legs, back and arms in one strong effort.  The distance the sled will move in one pull will depend on the length of your rope and weight of the sled.
5. Jump or step back to the starting position with the slack pulled out of the rope (chain) once again and repeat.
6. Do this for desire Time, Reps or Distance.

Key Tips

1. Choose a weight that will be challenging but not impossible for you to move for desired distance or reps.  If you can't move the Sled lighten it up.  If its too easy, increase the weight.
2. Go for Sub Max failure, meaning you keep 1 or 2 reps left in the tank before stopping.  This is true for Distance as well.  If your goal is 50 feet and you complete it with more to give, complete the next round with either more weight and / or less time.
3. Perform 2-5 Rounds of this exercise with maximum effort.
4. Need more weight?  Simply stack another Sandbag on the tire and you're good to go.
5. Mix this into your training 1-2 times per week -working heavy reps one day and lighter distance the next time.

Go Get Work Done!