Project: Kratos Bodyweight High Intensity Training

Project: Kratos Program Handbook for Bodyweight High Intensity Training

Project: Kratos – named for the Greek god of strength and power – is a bodyweight high intensity training program designed to maximize full-body strength, conditioning, and body composition, safely, efficiently, and with little or no equipment.

The Project: Kratos program handbook covers dynamic and static high intensity training protocols and practical, efficient scaling and progression system for accommodating trainees of all strength levels, full-body, body-part specialization, and metabolic conditioning workouts, and provides detailed instructions with photos for the performance of dozens of bodyweight exercises for all major muscle groups.

e-book: $24.99 (instant download)

An email with a download link will automatically be generated and sent to you immediately when you order. If you do not receive this email within a few minutes check your spam folder.




 

print book: $31.99 (plus $5 shipping within the United States and Canada, $10 international) Print books usually ship within a day or two of ordering, via USPS First Class or First Class International Mail. You will receive an e-mail notification from the printer when your book ships.


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print book and e-book combo: $36.99 (plus $5 shipping within the United States and Canada, $10 international) Print books usually ship within a day or two of ordering, via USPS First Class or First Class International Mail. You will receive an e-mail notification from the printer when your book ships. An email with a download link will automatically be generated and sent to you immediately when you order. If you do not receive this email within a few minutes check your spam folder.


Location



 

Table of Contents

Introduction

General Exercise Guidelines

Speed of Movement and Turnarounds

Breathing

Neutral Head and Neck Position

Exertional Discomfort versus Pain

Momentary Muscular Failure (MMF)

The Five Level Dynamic Protocol

Range of Motion

Timing

The Timing and ROM Matrix

Modifying Leverage for Short ROM Exercises

Bilateral to Unilateral Progressions

Determining Your Starting Level

Changing Levels during an Exercise

Isometrics

Static Holds

Timed Static Contraction (TSC)

Self-Timing Static Holds and Timed Static Contractions

Exercise Progressions

Pre-Exhaustion

Isochronal Progression

Couples and Small Group Training

The Workouts

Exercise Selection

Basic Workout Structure

Specialization Workouts

Workout Volume and Frequency

Workout Names

What You Need

Basic Bodyweight Training Setup

Buying Bodyweight Equipment

DIY Bodyweight Equipment

Kratos (The Basic Workout)

Chin-Up

TSC Pullover

TSC Arm Curl

Push-Up

Squat

Unilateral Squat

Inverted Row

TSC Simple Row

Pike Push-Up

TSC Lateral Raise

Prone Trunk Extension

Crunch

Upper versus Lower Abs

Heel Raise

TSC Neck Extension

TSC Neck Flexion

Zelus (The Alternate Basic Workout)

Wide-Grip Pull-Up

Parallel Bar Dip

Triceps Push-Up

Lunge

Underhand-Grip Row

Half-Handstand Push-Up

Hip Raise

Leg Raise

TSC Neck Lateral Flexion

Infimetric Neck Rotation

Cerberus (The 3×3 Workout)

3×3 Workouts for Small Group Training

Heracles (Alternate 3×3 Workout)

Inverted Curl

Body Part Specialization Workouts

Ares (Arms and Shoulders)

Zeus (Chest and Back)

TSC Chest Fly

Hermes (Legs)

UXS Leg Curl

UXS Leg Extension

Bia (Glutes and Thighs)

TSC Hip ADduction

TSC Hip ABduction

Adonis (Abs and Obliques)

Hanging Reverse Crunch

Plank

Prone Trunk Rotation

Hanging Trunk Rotation

Side Plank

Grip and Forearm Exercises

Diet and Supplements

Losing Fat

Building Muscle

Supplements

The ECA Stack and Yohimbine

Tracking Progress

Weight

Body Composition

Body Part Circumference Measurements

Comparison Photography

Workout Charts

Diet

Online Resources

Workout and Measurement Charts

Bodyweight Exercise Equipment

Useful Smart Phone and Tablet Apps

Feedback from readers:

“Baye applies sane, sensible guidelines and his exercise selections are all good ones.” – Ellington Darden, PhD

“Drew’s latest work, Project: Kratos – named for the Greek god of strength and power – is a bodyweight high intensity training program designed to maximize full-body strength, conditioning, and body composition. With safety, efficiency and little or no equipment as a basis for his book, Drew worked to develop a program that goes beyond the average application most people are accustomed to. Those of you who are familiar with Drew’s writings, videos and other projects know how thorough he is in his research and the manner in which he conveys every nuance. Trust me when I tell you, no stone goes unturned in Kratos and to say I’m impressed would be an understatement.”  – Fred Fornicola

“I own pretty much all of the major bodyweight training books that have come out over the last few years such as You Are Your Own Gym, Body by You, Overcoming Gravity, Pushing the Limits, Raising the Bar, Bodyweight Strength Training, and Convict Conditioning. I would say that the Project: Kratos Bodyweight High Intensity Training book is definitely the most well thought out and effective of the bunch and would be my recommendation as the single best bodyweight training book around.”  – Bill Cameron

“This manual is excellent!  I went to Starbucks and read this thing entirely today – well done!”

“I like the content of your book.  Content is arranged very logically and explanations are clear and easy to understand.”

“For those who utilize or are looking to utilize bodyweight workouts… this has to be one of the best ebooks/books I’ve ever come across. No B.S. instruction with obvious skill and knowledge on Drew’s part. Qualities that many health “professionals” truly lack these days. Enough already… just buy it!”

“… it’s already a load of good information for bodyweight exercise.”

“The results we achieved until now are unbelievable. I lost 20kg of weight and I’m now stronger than ever in my life (and I did intense sport for decades). My wife is now – aged 55 – for the first time in her life able to perform pullups, real pushups and so on. She achieved these results in less than 3 month. After finishing today’s training a few minutes ago, I just want to let you know. The change in nutrition and training according to your program where the most important contributions to our health and strength for decades.” – Kilian & Regina G.

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