PT pyramid

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[edit] Description

A PT (Physical Training) pyramid is a design for an exercise plan in which an exercise or set of exercises are completed in increasing levels according to the multiple used for an exercise and the number of the step (or set) which is being completed.

The first two or three steps are for warming up gradually. The fourth, fifth, and sixth steps are for reaching a point of maximum effort. The final steps are for cooling down gradually.

[edit] Go up the pyramid (or half pyramid workout)

  1. 1 pullups, 2 pushups, 3 situps
  2. 2 pullups, 4 pushups, 6 situps
  3. 3 pullups, 6 pushups, 9 situps (Your first few set are basically a warmup)
  4. 4 pullups, 8 pushups, 12 situps
  5. 5 pullups, 10 pushups, 15 situps
  6. 6 pullups, 12 pushups, 18 situps (Here is where you may fail, max out)
  • Sub-total: 21 pullups, 42 pushups, 63 situps

[edit] Go down the pyramid (or reverse order pyramid)

  1. 5 pullups, 10 pushups, 15 situps
  2. 4 pullups, 8 pushups, 12 situps
  3. 3 pullups, 6 pushups, 9 situps (Finish cool down)
  4. 2 pullups, 4 pushups, 6 situps
  5. 1 pullups, 2 pushups, 3 situps
  • Sub-total: 15 pullups, 30 pushups, 45 situps
  • Total: 36 pullups, 72 pushups, 108 situps

[edit] Source

http://www.military.com/NewContent/0,13190,Smith_072304,00.html