Pyramid Training Method — Part 1

Pyramid Training Method — Part 1

Nov 22, 2013

I was approached during my last training cycle by someone at my gym looking for help building strength. First I was thrilled to find someone else at my gym interested in powerlifting and second I was honored to be the person he asked for help. I have seen him there numerous times before, doing more bodybuilding style workouts. So in between sets I tried to explain what I did, why, how…. I realized that I was trying to explain some technical items to someone with really no strength training background. Because of this I did not feel he was understanding the topics I started to cover. From then I agreed to help set up programming for him and to help him build strength. This has lead me to thinking of a way to explain strength training differently then I have seen before. But how would I be able to explain the philosophies of building strength, training regiment, exercise specification, nutrition, and rest to someone with limited background. This is how I started to develop the principles of the Pyramid Training Method, PTM.

Part 1 will cover the overall basics of PTM. There will be follow up parts regarding training, nutrition, and rest/rehabilitation.

So what is PTM? Think about training built as a pyramid. You have an overall goal that sit atop of your pyramid. It’s the overall focus of your strength building goals. It’s the focus of each training day and how each day builds upon your training cycle, your training pyramid.

This is great and good, but how does it really apply? Lets look at building our overall squat. The squat will sit atop of your pyramid, it’s your main focus. Because it’s your main focus you must start your training with the squat. Great, everyone can understand that, but how does the pyramid ;PTM; come into play? One must look at the squat and determine their weakness, what is holding them back from building more power in the squat. To build your squat you must also build the rest of your pyramid that the squats sits upon. You must build a strong base/foundation of your pyramid. For me I will follow my main squat with reverse band squats. It helps to overload my system and help build strength out of the hole. Because strength out of the hole is a weakness of mine I must build up my overall hip strength. To do this I will do squat stance sumo dead lifts. This will place a great amount of stress onto my hips and help build raw power. I will follow up the other parts of my pyramid with leg pressing and abs/core work. Anyone that has squatted knows the importance of strong quads and a stable core.

In summary my squat pyramid, which has the main focus of building my overall squat strength, is the squat, reverse band squat, squat stance sumo dead lift, leg press, and core development. The 4 exercises following my squat make up the overall strength building pyramid helping to increase my overall raw squatting power.

The training principle of PTM is to first identify your overall goals. After determining your goals, you must understand what your weakness are and how you must build those weakness. As you strengthen your weak areas you will increase your power output of your main focus. PTM can be applied to any training style, weighting system, rep/set range…. It is a system that allows for flexibility and is tailored for anyone looking to build strength.

Stay tuned for more parts to come. Also subscribe to our YouTube channel, http://www.youtube.com/user/IronAuthorityTV , to view information to come regarding nutrition, training tips, rest and recovery; as well as view videos of Team IA members doing what we do best, Lift Heavy A** Weight!!

After reading this feel free to comment with questions. Lastly remember to check out the rest of the team. There is a plethora of knowledge packed into the pages of this website.

IA All day

 

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