Pyramid Strength Training for Football Players and Athletes

Football. Photo by rdesai.
Football players and other athletes who use pyramid strength training techniques get solid results while working the muscle fibers at varying levels of intensity. This is imperative, as performing the same routine repeatedly will allow the muscles to adapt rather than to grow stronger.

Pyramid strength training involves two simple principles:

Each workout is designed to go up one side of the pyramid and come back down the other, working each target muscle group in turn. (Tip: It's better to count in easily divisible numbers so you can remember where you are, for instance multiples of five.) Let's start with a simplistic example:

Of course the number of reps you choose and the weights you select will be tailored to your individual abilities and goals. More on that in a minute. Two things to remember:

As soon as one set of weight changes gets too easy, it's time to move your numbers higher for both poundage and reps.
Remember to put in a 30 second to 1 minute rest interval between each weight change when working out.

You Might Also Like...

NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.

So, here's the more or less accepted formula for figuring out where you need to start with your numbers in pyramid training.

Any strength training regimen should be tailored to your individual needs and goals. Sit down and work out the numbers you want to try initially, but don't be afraid to alter them if they don't feel right. Good form and avoiding injury are as important or more so than weight level and number of reps. (Otherwise you're going to find yourself hunting new health insurance quotes instead of being in the gym or in the game where you want to be.)

Once you get in the rhythm of the pyramid workout, it's incredibly easy to remember where you are. There is a downside to the method, in that it does take time to work through the weight changes for each muscle group. Some athletes find it more effective to do upper body work one day and switch to the lower body on the following day. Also, remember to give yourself rest days to allow the muscle fibers to heal -- that's when you really start picking up on strength.

Chris Wilson

Chris Wilson is a professional Strength Coach, and enigmatic author of training articles.

Like this? Check out :

My Full Body Workout Routine.

Why I Believe A Full Body Workout Routine is The Best Training Method.

Evolution of Sandbag Training Part 2.

Ready for some new ways to put the sandbag to work?

Welcome to the Gymchats IV : 137 - 156.

Over the past few months we've had some superb discussions on Google+ : thank you all. It really is fantastic to hear your ideas and techniques on such a wide variety of training topics.

Bruce Lee's Back Injury.

What really happened?

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

Over to you. Leave a comment below, or send us a tweet :

blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.