Description

Drew Baye – Project Kratos – Bodyweight High Intensity TrainingProduct DetailsDrew Baye – Project: Kratos is a bodyweight high intensity training program with full-body strength and conditioning workouts combining a system of slow dynamic and timed isometric exercises to safely and efficiently maximize overall fitness. Info linkhttp://baye.com/store/project-kratos/Book DescriptionProject: 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.Table of ContentsIntroductionGeneral Exercise GuidelinesSpeed of Movement and TurnaroundsBreathingNeutral Head and Neck PositionExertional Discomfort versus PainMomentary Muscular Failure (MMF)The Five Level Dynamic ProtocolRange of MotionTimingThe Timing and ROM MatrixModifying Leverage for Short ROM ExercisesBilateral to Unilateral ProgressionsDetermining Your Starting LevelChanging Levels during an ExerciseIsometricsStatic HoldsTimed Static Contraction (TSC)Self-Timing Static Holds and Timed Static ContractionsExercise ProgressionsPre-ExhaustionIsochronal ProgressionCouples and Small Group TrainingThe WorkoutsExercise SelectionBasic Workout StructureSpecialization WorkoutsWorkout Volume and FrequencyWorkout NamesWhat You NeedBasic Bodyweight Training SetupBuying Bodyweight EquipmentDIY Bodyweight EquipmentKratos (The Basic Workout)Chin-UpTSC PulloverTSC Arm CurlPush-UpSquatUnilateral SquatInverted RowTSC Simple RowPike Push-UpTSC Lateral RaiseProne Trunk ExtensionCrunchUpper versus Lower AbsHeel RaiseTSC Neck ExtensionTSC Neck FlexionZelus (The Alternate Basic Workout)Wide-Grip Pull-UpParallel Bar DipTriceps Push-UpLungeUnderhand-Grip RowHalf-Handstand Push-UpHip RaiseLeg RaiseTSC Neck Lateral FlexionInfimetric Neck RotationCerberus (The 3×3 Workout)3×3 Workouts for Small Group TrainingHeracles (Alternate 3×3 Workout)Inverted CurlBody Part Specialization WorkoutsAres (Arms and Shoulders)Zeus (Chest and Back)TSC Chest FlyHermes (Legs)UXS Leg CurlUXS Leg ExtensionBia (Glutes and Thighs)TSC Hip ADductionTSC Hip ABductionAdonis (Abs and Obliques)Hanging Reverse CrunchPlankProne Trunk RotationHanging Trunk RotationSide PlankGrip and Forearm ExercisesDiet and SupplementsLosing FatBuilding MuscleSupplementsThe ECA Stack and YohimbineTracking ProgressWeightBody CompositionBody Part Circumference MeasurementsComparison PhotographyWorkout ChartsDietOnline ResourcesWorkout and Measurement ChartsBodyweight Exercise EquipmentUseful Smart Phone and Tablet Apps————-Lots more nice articles at Drew Baye’s site http://baye.com————-Enjoy this upload guys! Raverday