PT Pyramid Workout: How to Lessen the Amount of Rest Required

When doing the "perfect workout," how well you do and how much rest you need depends on your conditioning and muscle stamina. This workout aims to improve your ability to recover quickly and improve on higher-volume calisthenics and running.

The PT Pyramid has been a longtime favorite of many preparing for calisthenics fitness tests for decades. I am still introducing it as a natural transition workout routine for those ending athletic careers and focusing on joining the military. Here is a common question that I have not addressed fully from a young man preparing for his first fitness test:

Stew, when doing the pyramid workout, how much rest should I get between sets? Andrew

This question depends on your current abilities and progress made with adding the pyramid workout to your training week. If you are unfamiliar with the PT Pyramid, I like to use it for a wide variety of calisthenics fitness tests and running preparation:

The PT Pyramid (pull-ups, push-ups, sit-ups or plank time, and running)

The pyramid progresses each set and starts very easily. In fact, the first few sets are considered a warm-up. The latter sets start to peak for the athletes when they fail to meet the reps at the higher levels. Then the cooldown continues down the back side of the pyramid, repeating all the sets in reverse order back to the starting set. A natural built-in warm-up, max-out and cooldown -- all in a single workout system that promises to build volume, muscle stamina and endurance.

Here is how the sets are broken down (with options for varying levels of fitness):

• Pull-ups x 1
• Push-ups x 2
• Sit-ups x 3 (or plank pose for three seconds)
• Run 100-400 meters each set

Explanation of each set:

At the bottom, you will find "pull-ups x 1, push-ups x 2, sit-ups x 3 or plank pose for three seconds." This means that for each "set" or step of the pyramid, you perform one pull-up for every step you are on, two push-ups for each step, and three sit-ups/three seconds of plank for each step as they multiply with each step.

Go up the pyramid:

• Set/Step 1: 1 pull-up/2 push-ups/3 sit-ups or 3-second plank + run
• Set/Step 2: 2 pull-ups/4 push-ups/6 sit-ups or 6-second plank + run
• Set/Step 3: 3 pull-ups/6 push-ups/9 sit-ups or 9-second plank + run
• Set/Step 4: 4 pull-ups/8 push-ups/12 sit-ups or 12-second plank + run
• Set/Step 5: 5 pull-ups/10 push-ups/15 sit-ups or 15-second plank + run
• Set/Step 6: 6 pull-ups/12 push-ups/18 sit-ups or 18-second plank + run
• Set/Step 7: 7 pull-ups/14 push-ups/21 sit-ups or 21-second plank + run
• Set/Step 8: 8 pull-ups/16 push-ups/24 sit-ups or 24-second plank + run
• Set/Step 9: 9 pull-ups/18 push-ups/27 sit-ups or 27-second plank + run
• Set/Step 10: 10 pull-ups/20 push-ups/30 sit-ups or 30-second plank + run

If you fail any of the sets, you have the option to return in reverse order at that point or continue up to 10 with the remaining exercises and runs. Reminder: The runs are more of a jog, but if you have the ability, strive for "goal pace running" of timed-run events (e.g., six- or seven-minute mile pace).

Now repeat in reverse order if you have the stamina. These first few sets will be tough, but eventually, this will become more of a cooldown section of the workout as you progress.

• Set/Step 9: 9 pull-ups/18 push-ups/27 sit-ups or 27-second plank + run
• Set/Step 8: 8 pull-ups/16 push-ups/24 sit-ups or 24-second plank + run
• Set/Step 7: 7 pull-ups/14 push-ups/21 sit-ups or 21-second plank + run
• Set/Step 6: 6 pull-ups/12 push-ups/18 sit-ups or 18-second plank + run
• Set/Step 5: 5 pull-ups/10 push-ups/15 sit-ups or 15-second plank + run
• Set/Step 4: 4 pull-ups/8 push-ups/12 sit-ups or 12-second plank + run
• Set/Step 3: 3 pull-ups/6 push-ups/9 sit-ups or 9-second plank + run
• Set/Step 2: 2 pull-ups/4 push-ups/6 sit-ups or 6-second plank + run
• Set/Step 1: 1 pull-up/2 push-ups/3 sit-ups or 3-second plank + run

If you do the entire pyramid, this will accumulate the following totals in 19 sets: 100 pull-ups, 200 push-ups, 300 sit-ups or a five-minute plank, and depending on the distances run -- each set is between 100 and 400 meters -- you will have run over a mile or just under five miles.

Where is the rest? The challenge of the PT pyramid is to make this an “active rest" workout where you "rest" by doing other exercises that work different muscle groups. Believe it or not, it will feel like a rest to your arms when you do sit-ups or planks, and even running.

The ultimate goal is to build your stamina and endurance so you do not need a rest other than the transition from one exercise to the next. However, if you need a 10- to 15-second break or longer, take it and work on limiting your rest and building up to higher levels of the pyramid the next time you try it.

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