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Half Pyramid Strength
Power gainLevel : Year 12
Endurance / Hypertrophy / Strength / Power
Endurance
1/5
Hypertrophy
2/5
Strength
5/5
Power
4/5
Parameters
- Sets
- 4-5
- Reps
- 6→5→4→3→2 (décroissant)
- Intensity
- 75%→80%→85%→90%→95% (croissant)
- Rest
- 3min entre séries
Principle
Progressive load increase with decreasing reps. Each set approaches near-maximum with a minimal number of reps. The goal is developing maximal strength and power-strength. Long 3-minute rest periods ensure nervous system recovery.
Benefits
- Maximal strength development
- Deep neural adaptations
- Confidence handling heavy loads
Practical Example
Squat — S1: 6 reps at 75% (3min) → S2: 5 reps at 80% (3min) → S3: 4 reps at 85% (3min) → S4: 3 reps at 90% (3min) → S5: 2 reps at 95%.
Safety Tips
A spotter is mandatory. Complete warm-up with progressive loading required. Flawless technique is essential. Reserved for experienced terminale students.
