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.
The digital version of this book is included with Timed Static Contraction Training and the Project Kratos Bodyweight HIT and TSC Training 2019 Update in the Bodyweight High Intensity Training ebook Bundle.
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
- 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 have placed a number of guys on the program with some of my own variations. All of my clients have had great success. I’ve had several people relate to me that they can hardly believe how strong they feel and would have never believed such a thing possible without weights.” – Steve Maxwell, black belt senior world and Pan American jiu jitsu champion
“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
"Today I did my first workout utilizing your protocol. In the past my (bodyweight) squats were ineffective unless performed unilaterally. Today...I can barely walk. Very huge difference. This one exercise alone made it worthwhile to purchase your books." – Rick Cohen
“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!”
“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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