Reverse Pryamid Training

[Jeff Walker]

Does anyone use reverse pyramid training when it comes to progressions? They are when you do the hardest progression for your first set and then move to an easier progression the next set. straddle lever followed by adv tuck followed by tuck.

Im thunking that it might coincide well to strength trajning well and keep the previous learned movements fresh. Also might be a good method to over-reach a little while promoting proficiency on easier exercises.

Is this a good idea?

[Jake Lawrance]

I wouldn't say reverse all the way to the beginning unless your form is slacking that day, I alternate difficulty between sets. For example: HF, 1x10s straddle, 1x15s tuck, 1x10s straddle .... And so forth, then when I am able to hold the human flag for the time limit without my face turning into a tomato I'll swap out a tuck set for another straddle set which in this example would be the second set.

 

So after doing all my sets as straddle I'll move onto this: HF, 1x10s Full, 1x15s straddle etc etc.

 

HOWEVER if it's too intense I'll just do 1 set full flag and the rest straddle. This has worked especially well for me and I am able to get fully horizontal because of lowering the intensity every other sets and focusing hard on form. 

 

Don't know if this helps, but hope it does

 

Edit: However reverse pyramid training may be suitable for press handstands as obviously if a pike press is focused on and no straddle presses are done then your straddle compression may begin to lack. I'm no expert but I'm pretty sure the hip flexors are difficult...

[Jeff Walker]

For example lets say I do 4 sets of HSPUs. My first 2 sets I do Wall HSPU on Parallettes and lets say I get 3 reps but in the 2nd set i struggle to get 2 reps. So instead on doing a negative, I move to an easier progression like Wall Headstand HSPU and I get 3 or 4 reps.

Im asking because I use a similar process when I train with weights, My first few sets I use the heaviest weight and then if I cant stay in the rep range I want, I will drop weight, which is basically the same thing as moving to an easier progression.

Is this a good method?

[Jake Lawrance]

Not sure what the correct way to go about this would be but you're going to want to get enough volume in a workout so you can progress. If I was myself throw in the negative on the 'struggled' set and then go down a progression. Make sure it's clear in your training log you did a negative and next session you could try squeezing out an extra rep.

 

It's an okay method, as long as you try to up the progressions frequently otherwise you might find yourself doing the same routine each session, but apart from that I see nothing wrong with it! Just make sure to log it accurately so you know if you're HS pressing is improving