Program by Lance Goyke LanceGoyke.

com
lance@lancegoyke.com Rebel-Performance.com
Program by Lance Goyke LanceGoyke.com
lance@lancegoyke.com Rebel-Performance.com
 THE PYRAMID METHOD PROGRAM
Each month of this program is meant to build upon itself to make you into a beast.
Each exercise has a hyperlink to a video that shows you how to perform the exercise.

When should I do the Pyramid Method Program?

• NOW!
• This program is great to rebuild you in the months just after a competition (for whatever sport).
• This program is always appropriate for general gym rats.

What is the focus of the first month?

• Cardiac output development (heart efficiency)
• Movement ability and control (movement efficiency)
• General muscular endurance and strength

What is the focus for the following months?

• Month 2 escalates peripheral endurance conditioning (tempo work) and continues to focus on displaying
stability in difficult situations (single leg exercises).
• Month 3 accentuates maximal deceleration (a prerequisite for acceleration/speed work) and general
strength work is picked up with lower reps and more bilateral movements. We also shift conditioning gears
by doing more HICT work to develop the endurance of the larger, fast-twitch muscle fibers.
• Month 4 is where we really emphasize building strength with heavy weights, as well as turning the
previous deceleration work into maximal acceleration and power work.

Lance’s Notes
• Train weights 2-4 times a week. Alternate between Day 1 and Day 2 each time you go to the gym, even if it’s
on the following week.
o If you end up doing one day multiple times, i.e. Day 1 Monday, Day 2 Wednesday, Day 3 again on
Friday, then don’t let your effort level go above an 8 out of 10 on the repeated Day. More is not
always better.
• Do your warm up beforehand. If you haven’t determined you warm up yet, do so now.
• Always do the months the way they are listed, i.e. Month 1  Month 2  Month 3  Month 4. The program
doesn’t work as well if you go out of order. After you’ve completed all four months, you can move to a more
specialized program or you can start over again at month 1.
• Week 1 is an easier into week. Your rating of perceived exertion (RPE) should be an 8 out of 10.
• Week 2 is a higher volume week. RPE should be 8/10 or 9/10.
• Week 3 is meant to be the heaviest week. RPE should be 9/10 or 10/10.
• Week 4 is a more restful week. RPE should be 6-8/10.
• Technique is more important than effort. Make your movement perfect, especially when you’re loading
heavy and moving fast in Months 3 and 4.
• Okay, that’s it. Go fucking kill it now.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 1 Pyramid Method Month 1 of 4

Reactive
Exercise Sets/Reps Comments
Side-to-side Medicine Ball Shakes 6 x (6 sec on : 30 sec rest) Shake as fast as possible. Keep torso still.

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Goblet Squat or 2 3x12 4x12 4x10 3x10
Kettlebell Front Squat
Keep feet like tree roots in the ground. Squat 60-90
3010 butt down. sec

A2) 1 Arm Dumbbell 3x12 4x12 4x10 3x10

Bench Press Keep your back stable in the bench. Keep
60-90
3010 shoulder blade packed into your body
throughout the press. sec

B1) Tempo Split Squat 2x12 2x12 3x12 3x12

Slow down, slow up. No pausing at the top or 60
3030 the bottom. sec

B2) Push Up 2x12 2x12 3x12 3x12

Make your arms long at the top. You want a 60
3011 straight line from head to heel. sec

C) Supine 3 Month 3x6 3x6 3x8 3x8

Breathing with Band
Pulldown Reps = # of breaths. Keep your back stable in 30-60
ISO the ground. Try to “breathe into the ground”. sec

Regenerate – Tempo Push Up

Intensity Recovery Repeats Comments
Week 1 40 s. 40 s. 3
Slow down, slow up. No pausing at the top or the bottom. Don’t
Week 2 40 s. 40 s. 4
hold your breath. Incline your hands as needed to get all of the
Week 3 40 s. 40 s. 5 reps (like with a bar in a rack or on a bench).
Week 4 40 s. 40 s. 5

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 2 Pyramid Method Month 1 of 4

Reactive
Exercise Sets/Reps Comments
Toe Drops 3x5 Get tall on toes, then stop as fast as possible

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Kettlebell Romanian 3x12 4x12 4x10 3x10
Soften knees, then fold over and push butt
Deadlift or Kettlebell back. You should feel your hamstrings and
Deadlift glutes working during this exercise. If you 60-90
3010 have trouble feeling your hamstrings working, sec
stick with the Romanian Deadlift this month
and practice practice practice.

A2) 3-Point Dumbbell 3x12 4x12 4x10 3x10 Reach through the bench with the support
Row (foot, hand, and arm. When rowing, first pull shoulder back,
knee) 60-90
3111 then let the elbow follow. Don’t row past your
torso. You should feel your upper back sec
muscles working.

B1) Ipsilateral Single Leg 2x12 2x12 3x12 3x12

Romanian Deadlift
Reach way behind you with the free leg.
3010 60 sec

B2) Half Kneeling Cable 2x12 2x12 3x12 3x12 Keep head stacked on top of shoulders
Row stacked on top of hips stacked on top of the
knee on the ground. When rowing, first pull
3111 shoulder back, then let the elbow follow. Don’t 60 sec
row past your torso. You should feel your
upper back muscles working.
C) Dead Bug 3x6 3x6 3x8 3x8 Set left mid/low back into ground with exhale.
This is your reference point with the earth.
Don’t lose this reference as you do exercise. 30-60
151 Extend leg and opposite arm out, hold position sec
for a 5-count, then return to start and repeat
on opposite side.

Regenerate – Tempo Potato Sack Squat

Intensity Recovery Repeats Comments
Week 1 40 s. 40 s. 3
Week 2 40 s. 40 s. 4 Slow down, slow up. No pausing at the top or the bottom. Don’t hold
Week 3 40 s. 40 s. 5 your breath.
Week 4 40 s. 40 s. 5

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 1 Pyramid Method Month 2 of 4

Reactive
Exercise Sets/Reps Comments
Medicine Ball Side Jabs 6 x (6 sec on : 30 sec rest) Athletic stance. Stop fast.

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) 2 Kettlebell Front 3x10 4x10 4x8 3x8
Squat or Front Squat
Keep feet like tree roots in the ground. Squat 60-90
3010 butt down. sec

A2) Alternating Incline 3x10 4x10 4x8 3x8

Dumbbell Bench Press Keep your back stable in the bench. Keep
shoulder blade packed into your body 60-90
3010 throughout the press. Hold both weights at sec
the top, lower one at a time.

B1) Split Squat 2x10 2x10 3x10 3x10

Set up 90-90 on ground. Stay tall throughout. 60
3030 Keep front shin vertical. Weight in both hands. sec

B2) Push Up to One 2x10 2x10 3x10 3x10 Reps = # of total push ups. Do a push up,
Arm Support make your arm long at the top, then pick up
60
3013 one hand. Hold this position for a 3-count,
then return to start, do another push up, and sec
pick up the opposite hand.

C) Tall Kneeling 3x20 3x20 3x30 3x30

Overhead Medicine Ball Keep hips rolled back. Don’t shift weight
Toss 30-60
ISO forward. Stay tall throughout the whole
exercise. sec

Regenerate – Tempo Push Up

Intensity Recovery Repeats Comments
Week 1 40 s. 40 s. 5,3 Slow down, slow up. No pausing at the top or the bottom. Don’t
hold your breath. Incline your hands as needed to get all of the
Week 2 40 s. 40 s. 5,4
reps (like with a bar in a rack or on a bench).
Week 3 40 s. 40 s. 5,5 Do two series, e.g. one series of 5, then one series of 3 in Week
Week 4 40 s. 40 s. 5,5 1. Walk around for 5 minutes between series.

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 2 Pyramid Method Month 2 of 4

Reactive
Exercise Sets/Reps Comments
Box Jump 3x5 Jump up fast

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Kettlebell Deadlift or 3x10 4x10 4x8 3x8
Soften knees, then fold over and push butt
Rack Pull back. You should feel your hamstrings and
glutes working during this exercise. If you 60-90
3010 have trouble feeling your hamstrings working, sec
stick with the Romanian Deadlift this month
and practice practice practice.

A2) Inverted Row 3x10 4x10 4x8 3x8

Stay long from head to heels. Slight bend in
60-90
3111 knees. Lead with shoulder blade, then elbows
follow. Pause at top and bottom. sec

B1) Contralateral Single 2x10 2x10 3x10 3x10

Leg Romanian Deadlift
3010 Reach way behind you with the free leg. 60 sec

B2) Split Stance Cable 2x10 2x10 3x10 3x10 Keep head stacked on top of shoulders
Row stacked on top of hips stacked on top of the
knee of the back leg. When rowing, first pull
3111 shoulder back, then let the elbow follow. Don’t 60 sec
row past your torso. You should feel your
upper back muscles working.
C) Half Kneeling Cable 3x6 3x6 3x8 3x8 Keep knees 90-90 position. Keep head
Chop stacked on top of shoulders stacked on top of
30-60
151 hips stacked on top of the knee of the back
leg. Exhale while chopping and hold for a 5- sec
count in chopped position.

Regenerate – Tempo Potato Sack Squat

Intensity Recovery Repeats Comments
Week 1 40 s. 40 s. 5,3
Week 2 40 s. 40 s. 5,4 Slow down, slow up. No pausing at the top or the bottom. Don’t hold
your breath. Do two series, e.g. one series of 5, then one series of 3
Week 3 40 s. 40 s. 5,5 in Week 1. Walk around for 5 minutes between series.
Week 4 40 s. 40 s. 5,5

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 1 Pyramid Method Month 3 of 4

Reactive
Exercise Sets/Reps Comments
Medicine Ball Lateral Shuffle 6 x (6 sec on : 30 sec rest) Athletic stance. Stop fast.

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Front Squat 3x8 4x8 4x6 3x6

Keep feet like tree roots in the ground. Squat 1-3

3010 butt down. min

A2) Dumbbell Bench 3x8 4x8 4x6 3x6

Press or Dumbbell Floor Keep your back stable in the bench/ground.
Press Keep shoulder blade packed into your body 1-3
3010 throughout the press. Tuck elbows to 45 min
degrees from torso as you’re benching.

B1) Front Foot Elevated 2x8 2x8 3x8 3x8 Set up 90-90 on ground. Stay tall throughout.
Split Squat Keep front shin vertical. Weight in both hands.
60-90
3010 Slow on the way down and up. Set up with
exhale to roll hips backward and bring ribs sec
down.

B2) Eccentric Push Up 2x8 2x8 3x8 3x8

Lower yourself very slowly. Make your arms
60-90
5010 long at the top. You want a straight line from
head to heel throughout the exercise. sec

C) Quadruped Walkout 3x6 3x6 3x8 3x8

from Knees Reps = # of breaths. Tuck your hips
30-60
ISO underneath you. Reach through the ground
with your arms. sec

Regenerate – High Intensity Continuous Training (HICT) Step Ups

Intensity Recovery Repeats Comments
Week 1 1 rep 3 sec 10’ Wear a heavy weight vest. Step up fast, lower yourself under
Week 2 1 rep 3 sec 14’ control. Switch legs. Take one step every 3 seconds. Do this
Week 3 1 rep 3 sec 18’ continually for 10-20 minutes. Stop the set early if the speed of
your reps declines.
Week 4 1 rep 3 sec 20’

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 2 Pyramid Method Month 3 of 4

Reactive
Exercise Sets/Reps Comments
Hurdle Jump 3x5 Get off the ground as quickly as possible

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Rack Pull 3x8 4x8 4x6 3x6

Soften knees, then fold over and push butt

3010 back. You should feel your hamstrings and 1-3 min
glutes working during this exercise.

A2) 3-Point Dumbbell 3x8 4x8 4x6 3x6

Row (Foot, Foot, Hand) Stay long from head to heels. Slight bend in
3111 knees. Lead with shoulder blade, then elbows 1-3 min
follow. Pause at top and bottom.

B1) Contralateral Single 2x8 2x8 3x8 3x8

Leg Rufus Deadlift Single Leg Romanian Deadlift to the knee,
60-90
3010 then squat down to get to the weight (don’t
reach with arms). sec

B2) Split Stance Low 2x8 2x8 3x8 3x8 Keep head stacked on top of shoulders
Cable Row stacked on top of hips stacked on top of the
knee of the back leg. When rowing, first pull 60-90
3111 shoulder back, then let the elbow follow. Don’t sec
row past your torso. You should feel your
upper back muscles working.
C) Tall Kneeling Pallof 3x6 3x6 3x8 3x8
Press Keep head stacked on top of shoulders
stacked on top of hips stacked on top of the 30-60
151 knee of the back leg. Exhale while chopping sec
and hold for a 5-count in chopped position.

Regenerate – Tempo 2 Kettlebell Front Squat

Intensity Recovery Repeats Comments
Week 1 40 s. 40 s. 3
Week 2 40 s. 40 s. 4 Slow down, slow up. No pausing at the top or the bottom. Don’t hold
Week 3 40 s. 40 s. 5 your breath.
Week 4 40 s. 40 s. 5

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 1 Pyramid Method Month 4 of 4

Reactive
Exercise Sets/Reps Comments
Reach down and across the body. Get off the
Low Reach to Vertical Jump 6 x (6 sec on : 30 sec rest) ground as fast as possible. Alternate sides.

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Back Squat 3x6 4x6 5x5 3x5

Keep feet like tree roots in the ground. Squat 1-3

3010 butt down. min

A2) Bench Press or 3x6 4x6 5x5 3x5

Floor Press Keep your back stable in the bench/ground.
Keep shoulder blade packed into your body 1-3
3010 throughout the press. Tuck elbows to 45 min
degrees from torso as you’re benching.

B1) Front Squat Grip 2x10 2x10 3x10 3x10

Reverse Lunge
60-90
3010 Keep feet stable like tree roots in the ground.
sec

B2) Loaded Push Up 2x10 2x10 3x10 3x10

Make your arms long at the top. You want a
60-90
3010 straight line from head to heel throughout the
exercise. sec

C) Quadruped Walkout 3x6 3x6 3x8 3x8

from Knees to Feet Reps = # of breaths. Tuck your hips
30-60
ISO underneath you. Reach through the ground
with your arms. sec

Regenerate – High Intensity Continuous Training (HICT) Step Ups

Intensity Recovery Repeats Comments
Week 1 1 rep 3 sec 10’,10’ Wear a heavy weight vest. Step up fast, lower yourself under
control. Switch legs. Take one step every 3 seconds. Do this
Week 2 1 rep 3 sec 14’,10’ continually for 10-20 minutes. Stop the set early if the speed of
Week 3 1 rep 3 sec 18’,10’ your reps declines. Do two series, e.g. one series of 5, then one
Week 4 1 rep 3 sec 20’,10’ series of 3 in Week 1. Walk around for 5 minutes between
series.

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com
 Day 2 Pyramid Method Month 4 of 4

Reactive
Exercise Sets/Reps Comments
Lateral Shuffle Rebound to Medicine
3x5 Get off the ground as quickly as possible
Ball Throw

Resistance
Week Week Week Week
Exercise Tempo 1 2 3 4 Comments Rest
A1) Deadlift 3x6 4x6 5x5 3x5

Soften knees, then fold over and push butt

3010 back. You should feel your hamstrings and 1-3 min
glutes working during this exercise.

A2) Suspension Inverted 3x6 4x6 5x5 3x5

Row Stay long from head to heels. Slight bend in
3111 knees. Lead with shoulder blade, then elbows 1-3 min
follow. Pause at top and bottom.

B1) Single Leg Rufus 2x10 2x10 3x10 3x10

Deadlift Single Leg Romanian Deadlift to the knee,
60-90
3010 then squat down to get to the weight (don’t
reach with arms). sec

B2) Seated 1 Arm Cable 2x10 2x10 3x10 3x10

Row Sit up tall. When rowing, first pull shoulder
back, then let the elbow follow. Don’t row past 60-90
3111 your torso. You should feel your upper back sec
muscles working.

C) Pallof Press Lateral 3x6 3x6 3x8 3x8

Walk Keep head stacked on top of shoulders
stacked on top of hips stacked on top of the 30-60
151 knee of the back leg. Don’t let torso turn when sec
stepping.

Regenerate – Tempo 2 Kettlebell Front Squat

Intensity Recovery Repeats Comments
Week 1 40 s. 40 s. 5,3
Slow down, slow up. No pausing at the top or the bottom. Don’t hold
Week 2 40 s. 40 s. 5,4
your breath. Do two series, e.g. one series of 5, then one series of 3
Week 3 40 s. 40 s. 5,5 in Week 1. Walk around for 5 minutes between series.
Week 4 40 s. 40 s. 5,5

Reset
Exercise Sets/Reps Tempo Comments
Feet on wall. Hips and knees both
bent to 90 degree angles. Breathe
90-90 Supine Breathing 2 min 1:2:1 inhale:exhale:pause slowly with full exhale. Take breath
into the ground.

Program by Lance Goyke LanceGoyke.com

lance@lancegoyke.com Rebel-Performance.com