Pyramid Warmups/Cooldowns (1-10) and Pyramid Workouts (1-10-1)

Warmup Half Pyramids vs. Workout Full Pyramids

When most people see the word pyramid, they think a workout that starts off easy, peaks after several sets, and cools down by repeating in reverse order. The typical 1-10-1 pyramid is a 19-set workout used for decades to build volume and muscle stamina in athletes preparing for calisthenics fitness tests. 

This article is in response to a few people who confused the term (my fault) when they saw a 1-10 warm-up pyramid at the top of my workout columns. These types of warmups should only take about 5-10 minutes and STOP at the top of the pyramid. There is no repeat in reverse order in the warmup pyramid. So think of the warmup "half" pyramid at the top of a column as a one-way ladder.

You also know you are progressing when you are doing a half pyramid as a warmup, so keep doing it even if you cannot finish the entire 10-set warmup. 

The workout pyramids are also more difficult due to the multiple used to add more reps to some exercises. Pushups are usually twice as many as pullups. (pullups x 1, pushups x 2). Sit-ups or squats are usually tripled per set (sit-ups x 3). The warmups are always (x1) for the exercises used. We usually do pullups and pushups for upper body warmups, and squats and toe touches/air RDLs for leg days. 

Here is an example workout day:

Warmup with Pullup/Pushup 1-10 (run 25m or 10 jumping jacks) in between sets + Run 1 mile

This warmup section will look like this: 1 pullup, 1 pushup, jog 25m or 10 JJs. 2 pullups, 2 pushups, jog 25m. 3/3, 4/4, 5/5... up to 10/10 - You are now finished if you can get to 10 pull-ups/push-ups as a warm-up. This will equal 55 reps of both exercises. If you cannot get all the reps of pullups, do what you can and continue with the pushups. Stop either at set 10 or when you fail. Then run 1 mile (or bike 10 min).

The Pyramid Workout 1-10-1 (Upper Body PT Test Prep)

The PT Pyramid above works like this:

Set 1 - Pullup 1, Pushups 2, Situps 3 (run optional each set 100-400m)
Set 2 - Pullups 2, Pushups 4, Situps 6...
Set 3 - Pullups 3, Pushups 6, Situps 9...Keep working up to Set 10

Set 10 - Pullups 10, Pushups 20, Situps 30...
Set 11 - Pullups 9, Pushups 18, Situps 27...it is all downhill from here. 

All the way to set 19:
Set 19 - Pullups 1, Pushups 2, Situps 3.

Once you fail or reach the top of the pyramid, you repeat in reverse order for nine more sets. This workout consists of 100 pull-ups, 200 push-ups, and 300 sit-ups. Over the years, we have added runs of 100 to 400m to every set. When you do 19 sets of these added runs, the workout will have anywhere from 1.5 to 4.75 miles and will make this a workout - not a warmup. 

I hope this clears up the confusion. The pyramids are a great way to improve your calisthenics test numbers for tests like the Navy Special Warfare/Special Ops PST or the Air Force Special Warfare IFT. 

Here is a list of what we do at StewSmithFitness.com

Core Mission

• Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
  
  
• Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
  
  
• 
• Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

Specific Programs & Courses

• The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
  
  
• Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
  
  
• Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
  
  
  Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. 
  
  
• The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
  
  
• Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
  
  
  

Resources and Content

• • Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
    
    
  • FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
    
    
    
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  • Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
    
    
  • Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
    
    
  • LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
    
    
  • Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
    
    
  • Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.