Execution sequence
- Complete the assigned preparation. Starting with a lighter set does not replace a full warm-up.
- Perform the first working set with the lightest prescribed working load.
- After resting, increase the load and reduce repetitions as written, continuing through the final set.
Reading a program example
A structural example is 12 repetitions with a lighter load, then 10, 8 and 7 repetitions with progressively heavier loads. This illustrates the sequence; your individual plan must specify the loads.
Important distinction
Increasing load is not automatic or compulsory when technique breaks down. Record an incomplete target so your coach can adjust the next session.
Check before starting
- Do not count preparation sets as working sets unless instructed.
- Do not replace prescribed increases with arbitrary jumps in load.
- A heavier final set is not permission to use uncontrolled assistance or momentum.
Frequently asked questions
Do repetitions increase in a classic pyramid?
In the definition used here, load increases while repetitions decrease. Follow the sequence actually written by your coach.
Does pyramid training prevent injury?
No training system guarantees injury prevention. Readiness, loading and execution still require individual assessment.