Compra Project: Kratos 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.

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

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[B]Enlace de compra:[/B] http://baye.com/store/project-kratos/