The PT Pyramid has long been a classic way to start improving with military calisthenics exercises. There are many ways to incorporate the PT pyramid into running, swimming, lifting and many other exercises besides the typical pull-up, pushup, abs pyramid circuit. (Top Ten PT Pyramids)
The new workout of the week adds several different movements to include a large variety of crawls and carries. You also can make any PT pyramid tougher by increasing the sets and by adding weight by using a weight vest while doing the standard calisthenics.
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The typical 1-10-1 PT pyramid looks like this: Pull-ups x 1 |
Explanation:
Set 1: 1 pull-up, 2 dips, 3 abs of choice, 3 push-ups
Set 2: 2 pull-ups, 4 dips, 6 abs, 6 push-ups
Set 3: 3 pull-ups, 6 dips, 9 abs, 9 push-ups
Keep going up to 10, 20, 30/30 -- then repeat in reverse order.
This pyramid will accumulate 100 pull-ups, 200 dips, 300 abs/plank and 300 push-ups and require you to do basic mathematics each set, which will be challenging as you start to tire. Just remembering what set you are on can be challenging as well.
Here is the new addition of more challenging movements:
After every set, do a variety of the following 100-meter travel options:
Fireman carry (partner needed), bear crawls, crab walk, wheelbarrow race (partner needed), sandbag run (carry on shoulder or head), stretcher carry (partner needed), log carry, sled pull or push, farmer walk carries (any weight or equipment with a handle) or walking lunges with overhead press (If you want to add legs into the workout.)
Explanation:
Set 1: 1 pull-up, 2 dips, 3 abs of choice, 3 push-ups (travel 100 yards with crawl or carry)
Set 2: 2 pull-ups, 4 dips, 6 abs, 6 push-ups (travel 100 yards with crawl or carry)
Set 3: 3 pull-ups, 6 dips, 9 abs, 9 push-ups (travel 100 yards with crawl or carry)
Keep going up to 10, 20, 30/30, then repeat in reverse order. (Travel 100 yards with crawl or carry each set.)
The goal is to make these 19 travels of the 19 sets of the 1-10-1 pyramid of 100 yards each more challenging that just running back and forth. You may have to repeat several of the travel options multiple times.
Make it even harder?
If you have mastered the 1-10-1 PT pyramid, the next way to up your game is either to add a weight vest of 15-25 pounds. Another classic increase is to see whether you can do a pyramid to 12 (1-12-1) or go up to 15 or 20 (without reversing the pyramid). Or you can do the Max Rep Set progression and go for all the same reps of the 1-10-1 pyramid (100 pull-ups, 200 dips, 300 abs, 300 push-ups) in as few sets as possible in max-rep sets.
A challenging goal is to get all the same reps in 10 or fewer sets. Can you build up to 4-5 sets?
So how can you make it tougher? Any challenging travel options you can think of? Maybe something that is related to your job? Or related to your future selection program?
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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