Pyramid Training

Pyramid Training. 96303 Conditioning the High Performance Athlete Emmanuel Edwards.

What is Pyramid Training. Pyramid training is a form of resistance training that manipulates the amount of sets, repetitions and rest periods to promote a systematic overload placed on the body that promote a multitude of physical benefits. First developed by Thomas DeLorme and described as an LPT program (ascending) which involved lifting the lightest weight first with more reps, then the heaviest weight last with lower reps. Oxford method later developed as a form of a RPT program (descending) to prevent fatigue when lifting the heaviest weight when training. Both methods originally designed as rehabilitation protocols post WWll.

Pyramid Training Examples. Pyramid Training 6-8 8-10 Reps 10-12 Repetitions Reverse Pyramid Training 10-12 Repetitions 8-10 Reps 6-8.

Physiological Benefits. Metabolic: I ncr. TUS and exposure to high volume = incr. metabolic adaptations e.g. VO2 peak and fat oxidation.

Research Findings. Shows significant but minimal increases in muscular strength and power Benefits more significant when combined with high-load RT in a session PT does not promote greater strength gains, muscle hypertrophy and muscle architecture when compared to traditional (TRAD) RT Metabolic responses are more dependant on the total load lifted rather than the RT design.

Application to Athletes. Useful training method during the season when high-volume and intensity workouts are limited due to injury risk Joint with standard resistance training is when the effects are even greater than using one method only Can be modified to promote endurance or power Can be implemented in many different aspects, not only resistance training Studies show RPT is more enjoyable than LPT.

Considerations. Specific to the athletes sport - endurance runners would not apply this the same a powerlifter would Ascending PT - fatigue before hitting max (target) weight can lead to increased risk of injury for benefits that are smaller than high-volume training Descending PT can involve a risk of injury as athlete begins at a heavy weight then moves to a lighter one Appropriate use of ascending or descending PT.