My Three Favorite Workouts To Crush Fitness Tests (Pyramid, Super Set, Max Rep Sets) and How to Use Them

My Three Favorite Workouts To Crush
Fitness Tests
(Pyramid, Super Set, Max Rep Sets)
and How to Use Them

It is no secret that I will recommend most people to do one or more of the three workouts above to improve scores on PT Tests and help enhance muscle stamina overall.  Depending on the individual, I may also recommend to try a short term overload process called the Pullup / Pushup Push.  Typically, this person is in the beginner / intermediate zone that gets the overload recommendation as that controlled program will yield big results quickly, BUT after the two week challenge the three favorites come into play in a more balanced every OTHER day approach.

Sample Classic Week of the PST Prep (Article / Video)

The Pyramid

The PT Pyramid - You can mix countless exercises with this workout, but first you may learn this method with the basic pullup, pushups, situps (or squats if doing Murph in 19 sets).  The 1-10-1 Pyramid (or 1-10 double ladder) will do what you seek - build strength-endurance (aka muscle stamina) to enable you to reach higher repetitions in calisthenics exercises and testing specifically.  Here is how it works:

This particular exercise choice will yield 100 pullups, 200 pushups, 300 squats (aka Murph) in 19 sets.  If you need to work on situps - replace squats with situps as we have been doing that since the 1980s.  

Set 1: 1 pullups, 2 pushups, 3 squats
Set 2: 2 pulups, 4 pushups, 6 squats
Set 3: 3 pullups, 6 pushups, 9 squats...keep going up to set 10

Set 10: 10 pullups, 20 pushups, 30 squats...Then repeat in reverse order from 9 back down until 1 (set 19). 

If you cannot complete 19 sets, use the pyramid as an assessment tool and go up until you fail at 1-2 events and repeat in reverse order. Square your top set achieved to figure out how many reps you did of pullups - multiply x 2 for pushups reps, multiply x 3 for squats / situps total reps. 

This is a workout that is in just about all of my programs, but if you really like this one you can do it as much as every OTHER day if you do not want to follow any programming that mix in other methods, added lifts, running (sprint, goal pace, etc), swimming, and rucking. 

The pyramid is by far the most versatile and complete workout I have ever done as it naturally has a warmup, max out, and cooldown built into it. In fact, I have written over 100 different types of pyramid workouts and put them into my new book. Running, swimming, biking, calisthenics, weights, and a mix of every method of training there is can be used with the pyramid:  

Kindle / Amazon Book Also Available

The Super Set / Circuit

Add Weight to Calisthenics Option:
*Consider adding a weight vest (10-20lbs) if you are stuck in the mid teens on your pullups and mid 70s on your pushups with this workout (ONCE A WEEK).

The Max Rep Set Workout

You will be doing a lot of max rep sets here...