Summit Load Pyramids

Pyramids are widely recognized as extraordinary, historic buildings, of which the most popular are found in Egypt. They are stone structures in the shape of a crest, which from the side look like an equilateral triangle with the apex facing upwards. In the muscular strength training methodology, the pyramid is a schema representing the course of external load values in successive series of lifting loads. The load values first increase, reaching the peak points of the pyramid, and then decrease. Unlike the Egyptian pyramids, external loads have numerous variations and are not the only patterns of loading.

External load patterns are multi-serial systems that consist of series of exercises in which, according to certain rules, the weight that the athlete encounters, the number of repetitions, and the load vary. In addition to the multi-seriality, the common feature of the patterns is the target weight that the competitor achieves during training. In each pyramid or other pattern, the target weight is gradually increased. The main purpose of strength training is to rationally load the body, aiming to cause significant adaptive changes in the body. Exercises with the highest loads cannot be performed without preliminary series that prepare the body for the loads. Therefore, each pattern includes preliminary series, which can be called warm-up series. The objectives of the subsequent series that lead to the intended load are deeper. It is about properly stimulating and guiding the nerve paths to create the conditions for the athlete's maximum strength achievements. It often also serves to significantly deplete the energy substances to increase the overall fatigue effect. Above all, it serves safety and reduces the risk of injury, which can easily be achieved in exercises with maximum loads without warm-up.

If our aim is to work on strength and strive for significant muscle tension, we must adequately stimulate them. After the initial warm-up of the entire body, one should commence the first set of target exercises with a minimum load of 30-40% CM (maximum weight). Only this weight is a sufficient incentive to stimulate the engaged muscles. In the subsequent warm-up sets, the load should gradually increase until the planned load for the main sets is achieved. The number of warm-up sets depends on the degree of experience and the strength level of the individual training, as well as on the goal of the main sets.

The load in the fundamental training cycles depends on the training objectives. If the goal is strength development, the load ranges from 85-100% CM. An athlete can lift the weight a maximum of 1-5 times. The method used is the maximum load method. The weight with which the athlete works in the primary cycles can be greater than 100% CM. Such loads are used in an eccentric method where the resistance to a single wave load is exercised under muscle stretching conditions. The maximum weight can be increased by combining the maximum wavelength and the eccentric method of the second wave load. The weight number with which the player works in the fundamental training journey can be greater than 100% CM. Such weight is used through the eccentricity of weights.

Upon attaining the maximum level of training intensity, an effective conclusion is necessary. It is not always a rational choice to end the training with the most intense exercise. Performing a series with diminished load at the conclusion can result in post-effort reinforcement. The mass is raised with increased speed and dynamism, which develops the rapid component of strength.

Until now, it has been assumed that the dominant motor characteristic, shaped by the indicated load patterns, is strength. Therefore, series were performed with the appropriate load-forming breaks. Shortening the rest break with the appropriate load modification can increase the degree of work towards muscle hypertrophy. Increasing the rest break is applied to power-form. The assumption is also that the exercise for each load pattern is done with the first of the series. However, the situation may be different. When an exercise is performed after a similar but easier exercise, the path to reaching the target loads can be shortened. It can practically start with the main series, in which the load can reach up to 80% of the body weight. Load patterns, such as pyramids, primarily serve to work with maximum loads. In them, global exercises are used, involving most muscle groups and, above all, large muscles. During training, many such exercises cannot be performed. The training should be supplemented with exercises with lower loads. For example, in training with four exercises for weightlifting: press, snatch, throw to the chest, squats with a barbell on the neck, the second and fourth can be performed up to 100% of the body weight, and the first and third up to 80-85% of the body weight. In an example training, the number of main series aiming for the target load of 100% BW and more can vary between 3-5. There can be more series with a load of 80-85% of the BW, for example, 5-8. Load pyramids can be written in the form of an arithmetic pattern. The notation: (60%/15)x1 + (65%/12)x1 + (70%/10)x1 + (75%/8)x1 + (80%/6)x2 means a pyramidal set of series in training by the bodybuilding method, in which one performs sequentially 15, 12, 10, 8, 6 repetitions of the exercise (denominator of the fraction in brackets) with successive loads of 60, 65, 70, 75, 80% of the BW (numerator of the fraction in brackets), performing 1 series each, except for the last weight, with which one works in 2 series.