Purpose:
This is a physical training drill that a) builds endurance on a particular exercise and b) can build resilience
Where: usually on the floor or apparatus
This drill usually occurs with either floor or apparatus exercises e.g. press ups or pull ups
When: at home
This is designed as a homework exercise that you ideally conduct at home.
NOTE: if conducting this at home, WARM UP THOROUGHLY
When: (if at the wall) during the Options
As this is a floor/apparatus drill, it is often done separate to one’s climbing session. However, it is possible to complete at the end of your session, if you are not too fatigued
The Drill:
This drill is very popular in other sports though not as common in climbing. It can be adapted using climbs though is best used as a method of breaking down reps of any particular training exercise (for example, I used to use this for press ups)
- Calibrate your total. This should be slightly below your max. Ideally, it will be the factor of 4 just before your max. For example, if you can complete 9 of an exercise, put your total at 8
- Calculate your other totals. So the first and fifth set are your total (8) divided by 4 (giving a result of 2). Your second and fourth sets are your total (8) divided by 2 (a result of 4).
Pyramids follow a simple pattern:
- Four Reps with a pause in between of your total divided by 4 (in the example, four reps of 2)
- Rest for two minutes
- Two Reps with a pause in between of your total divided by 2 (in the example, two reps of 4)
- Rest for two minutes
- One Rep of your total
- Rest for two minutes
- Repeat Two Reps of T/2
- Rest for two minutes
- Repeat Four Reps of T/4
The Outcome: How do you know when it’s working?
Over time, you should find that your ability to complete the exercise increases in your chosen area targeted with your pyramid training.
You may also find that you develop your resilience along the way.