Pyramid training
Pyramid training refers to a training structure in strength training that is characterized by initially increasing and then decreasing load intensity in a training unit , so that an intensity-time diagram has an approximately pyramidal shape.
The main advantage of pyramid training is that when all areas of the pyramid are included, there is a combined improvement in strength via hypertrophy and intramuscular coordination.
The pyramid training can set different accents depending on the design:
- If more emphasis is placed on the peak with low repetitions (about 1 to 5) and high intensity (about 75% to 100%), then the development of maximum strength dominates by improving intramuscular coordination.
- If the emphasis is on a medium number of repetitions (around 8 to 12), then there is an increase in strength by increasing muscle mass, which corresponds to muscle building training .
- If the pyramid base is emphasized with very high repetitions (15 and significantly more) and low intensity (below 40%), strength endurance dominates.
An explosive design - with a correspondingly low lifting load - promotes above all high speed . Pyramid training is particularly suitable for sports that only have a short preparation period for general and specific strength enhancement, as is the case in gaming.