MANY TYPES OF training methods are effective — just as long as they’re done the right way — with slow and controlled movements, while practicing good form. One of the most common weight training methods is called “pyramid training.”
Pyramid training’s main purpose is to cause an athlete’s muscle to fail after performing multiple sets of various repetitions. There are three basic ways to perform pyramid training.
- Ascending Pyramid. This is the most common form of pyramid training. The player starts with a light weight and performs a high number of reps. On each successive set the weight is increased, while the reps are decreased. Increased weight leads to a normal body reaction, which allows the body to naturally perform fewer reps.
- Descending Pyramid. With this type of pyramid, the weight starts high and the reps are kept low. As the weight is decreased on each successive set, the number of reps performed should be increased. This type of training method must be monitored closely and should be done only in the presence of a fitness professional, as this type of pyramid can become dangerous if the reps aren’t performed properly.
- Complete Pyramids. This is a combination of ascending and descending pyramid training. Have the athlete start off with a low weight and have him perform a high number of reps, as if an ascending pyramid was being performed. As a peak is reached where the weight is heavy and only a couple reps can be performed, start the “descend” and gradually decrease the weight while increasing the number of reps. If done correctly, this can be an extremely grueling type of training workout.
Variations, Sets And Reps
Many trainers and athletes find satisfaction with either 3- or 5-set ascending pyramids. The only difference is that the 3-set pyramid requires more of an aggressive weight increase, while the 5-set consists of gradual, incremental increases.
On a 3-set pyramid, aim for 10 to 12 reps on the first set, 7 to 9 reps on the second set and 3 to 6 reps on the third set. The 5-set pyramid is also very simple. The first set should have a goal of 12 reps, the second set 10 reps, third set 8 reps, fourth set 6 reps and fifth set 4 reps.
This training should be performed three times a week, involving multiple body parts on different training days, and should be part of an extensive pre-season conditioning program. Each week, all of a player’s muscle groups should be covered in one form or another.
Partners, Spotters
This type of training can be done for almost every exercise and is best done with a partner. Having a partner is a good way for your football players to push one another and it also provides a good recovery time between sets.
It’s also extremely important that a spot be given on every exercise, especially the bench press. When athletes get involved with higher weights, they’ll often try to push themselves beyond what they’re capable of. Without the appropriate use of a spotter, the results can be dangerous and sometimes deadly.
As with any type of training, the main objective of pyramid training is to bring the body’s muscles to failure while maintaining a proper lifting form that’s slow and controlled. This usually happens on the last set, but the body is most effective in generating growth and size when it is brought to 100-percent intensity — also known as momentary muscle failure.