Note: This program (not template, program kicks a ton of ass.) A lot, LOT of work went into designing this and trying to perfect it. The Krypteia � Great for those looking to get stronger, get bigger and lose body fat. � Can be used with many level lifters PROVIDED they have guidance and coaching. However, if you are new to lifting, have recently posted on an online forum, look to social media for training answers, posted a �form check video� in the last year or use hype music, find another program. � Must have perfect form with all lifts. If you do not have perfect form, find a perfect coach. If you don�t have either, do not do this program. � Must have basic training base AND be in reasonable shape. If you wheeze when taking a dump, find another program. � Not a lot of variety, so if you have training A.D.D., choose something else. Winners don�t need variety, they need results. Only losers get bored at progress. � No higher than 85% TM. Let�s make this very clear; this training program is not for everyone. So if you can�t do this program, do not attempt it or change it. Not everything is for everyone; one has to discriminate. This Krypteia is ideal for anyone looking to get stronger, get bigger and shed some body fat. I do not recommend this if you do not have a good grasp of the basic lifts OR if your main focus is getting stronger. You can get stronger using this, and many have, but if your focus is powerlifting then I would not recommend this. This program is incredibly simple but it involves a lot of work, so be sure you are ready to totally commit to the process. Krypteia, Part One (2 cycles) This is the preparatory phase of this program. The first part of Krypteia training involves keeping the training as simple as possible. For the bench press and press, we will pair every set of the main lift with the DB squat and DB straight leg deadlift (SLDL). The SLDL is done with a shrug after completing each rep. For the squat and deadlift, we pair the main movement with weighted dips and weighted chinups/pull-ups. For a heavier athlete that cannot do these movements, I recommend DB incline press and DB incline row. The DB incline row is done while the chest is supported by the incline bench. This is done in place of the traditional DB row in order to eliminate the strain on the lower back. Every set of assistance work should be done for no less than 10 repetitions. The only other exercise I recommend to do during this program is 100-200 reps of face pulls or band pullaparts. These should be done every day or at least, every training day. No other assistance work is done with this program. Do not overthink this program. It is very simple � every time you do a set of a main movement, you pair it with an assistance movement. This is not complicated so don�t pretend this is splitting the atom. The Krypteia prepatory program uses 5�s Progression and 5x5 FSL for the main movement. Do not choose your training max until you look over the training and know what you can handle. The goal is to finish each training day, not including the warm-up and jumps, in 45 minutes. If you cannot finish the training in this time, keep repeating Part One until you do. Monday Warm-up/Mobility Jumps/Throws -10 Press � 5�s PRO Press � 5x5 @ FSL Assistance (done with main lift) Tuesday Warm-up/Mobility Jumps/Throws -10 Squat� 5�s PRO Squat� 5x5 @ FSL Assistance (done with main lift) Thursday Warm-up/Mobility Jumps/Throws -10 Bench Press� 5�s PRO Bench Press � 5x5 @ FSL Assistance (done with main lift) Friday Warm-up/Mobility Jumps/Throws -10 Deadlift� 5�s PRO Deadlift � 5x5 @ FSL Assistance (done with main lift) Here is a sample workout for the �3x3� week of bench press. The same basic template is used for the press. Exercise - Weight/Reps Bench Press 120x5 (40%) DB Squat 10 reps Bench Press 150x5 (50%) DB SLDL 10 reps Bench Press 180x5 (60%) DB Squat 10 reps Bench Press 210x5 (70%) DB SLDL 10 reps Bench Press 240x5 (80%) DB Squat 10 reps Bench Press 270x5 (90%) DB SLDL 10 reps Bench Press 210x5 (70%) DB Squat 10 reps Bench Press 210x5 (70%) DB SLDL 10 reps Bench Press 210x5 (70%) DB Squat 10 reps Bench Press 210x5 (70%) DB SLDL 10 reps Bench Press 210x5 (70%) DB Squat 10 reps The first cycle I recommend not pushing the assistance work. Keep the assistance weights moderate and let your body adapt. The second cycle, I recommend you push the assistance work a bit. Either increase the weight or increase the reps. One of the coaching cues of this training is to make sure you do not rush any set or any rep. Every rep should be done with a controlled eccentric phase AND and an explosive concentric phase. Do not just do the sets to complete them. I cannot emphasize this enough. The goal is to finish the lifting in 45 minutes. This does not count the mobility work or the jumps/throws. Anyone that rushes lifts, gives half-ass effort or isn�t in complete control of each and every lift needs to find another program. I keep the training max (no more than 85%) the same for each cycle � the only difference is pushing the assistance work and making sure each lifter is performing the reps perfectly and explosively. Part Two Krypteia, Part Two (2 cycles) The second part of this phase has the same basic template. I recommend beginning the second part with same training max, yes the same training max, as you did during the first phase. There are three differences to the second part of this training program. First we cut out the press. Second, we use a three day/week format � training the squat, bench and deadlift on a three day schedule. Finally, we will change the supplemental programming. Instead of doing five sets of five reps, we will change it to five sets of ten reps (BBB). For younger, less experienced lifters and athletes, you can use the First Set Last for the supplemental work. More experienced lifters can choose a set weight, usually much lower than FSL numbers, for the supplemental work. The assistance work remains the same; DB squat and DB SLDL is supersetted with the bench press. For the squat and deadlift, dips, chins or DB incline and DB incline rows are used. Again, the assistance work will be done for sets of 10 repetitions. Monday Warm-up/Mobility Jumps/Throws -10 Squat� 5�s PRO Squat � 5x10 @ FSL or a set weight Assistance (done with main lift) Wednesday Warm-up/Mobility Jumps/Throws -10 Bench Press� 5�s PRO Bench Press� 5x10 @ FSL or a set weight Assistance (done with main lift) Friday Warm-up/Mobility Jumps/Throws -10 Deadlift� 5�s PRO Deadlift � 5x10 @ FSL or a set weight Assistance (done with main lift) Once you reach this phase, you must push the assistance work. Be sure you are doing face pulls or band pullaparts every day or every training day for 100 to 200 reps. Remember that the assistance work is done between every single set of the main lifts, including the warm-up sets. This phase is done for two cycles; remember to increase your training max after each cycle. Each workout, not including the mobility warm-up and jumps, should take only 45 minutes. If you take more time, you must keep repeating this phase before moving on to part three. This is sample of the �3x3� week for Part Two of the training program. Notice that the supplemental work is done for sets of 10. Exercise - Weight/Reps Bench Press 120x5 (40%) DB Squat 10 reps Bench Press 150x5 (50%) DB SLDL 10 reps Bench Press 180x5 (60%) DB Squat 10 reps Bench Press 210x5 (70%) DB SLDL 10 reps Bench Press 240x5 (80%) DB Squat 10 reps Bench Press 270x5 (90%) DB SLDL 10 reps Bench Press 210x10(70%) DB Squat 10 reps Bench Press 210x10(70%) DB SLDL 10 reps Bench Press 210x10(70%) DB Squat 10 reps Bench Press 210x10(70%) DB SLDL 10 reps Bench Press 210x10(70%) DB Squat 10 reps Part Three Krypteia, Part Three (one cycle) After successfully completing the second phase, raise your training max and move onto the final phase. The final cycle is done with the same three/day week format as used prior. The only difference is that we will not use 5�s PRO. Rather we will use the standard 5/3/1 program with a PR set. By this time, you should be able to handle the work volume and a PR set, even with the additional assistance work, should not be a problem. Monday Warm-up/Mobility Jumps/Throws -10 Squat� 5/3/1, PR set Squat � 5x5 @ FSL Assistance (done with main lift) Wednesday Warm-up/Mobility Jumps/Throws -10 Bench Press� 5/3/1, PR set Bench Press� 5x5 @ FSL Assistance (done with main lift) Friday Warm-up/Mobility Jumps/Throws -10 Deadlift� 5/3/1, PR set Deadlift � 5x5 @ FSL Assistance (done with main lift) Once again, the assistance work is the same as the prior cycles � supersetted with the squat, deadlift and bench press. Part three is only done for one cycle. Each workout, save the warm-up/mobility and jumps should only take 45 minutes. Any more than that, and you are not in good enough shape. Or you fart around too much. Here is an example of the �3x3� week of the deadlift for the third part of Krypteia. Exercise - Weight/Reps Deadlift 160x5 (40%) Weighted Dips 10 reps Deadlift 200x5 (50%) Weighted Chin-ups/Pull-ups 10 reps Deadlift 240x5 (60%) Weighted Dips 10 reps Deadlift 280x3 (70%) Weighted Chin-ups/Pull-ups - 10 reps Deadlift 320x3 (80%) Weighted Dips 10 reps Deadlift 360x3+ (90%) Weighted Chin-ups/Pull-ups 10 reps Deadlift 280x5 (70%) Weighted Dips 10 reps Deadlift 280x5 (70%) Weighted Chin-ups/Pull-ups Deadlift 280x5 (70%) 10 reps Weighted Dips 10 reps Deadlift 280x5 (70%) Weighted Chin-ups/Pull-ups 10 reps Deadlift 280x5 (70%) Weighted Dips 10 reps Krypteia, Overview Part One � 4 days/week, 5�s PRO, 5x5 FSL: 2 cycles Part Two � 3 days/week, 5�s PRO, 5x10 FSL (or set number): 2 cycles Part Three � 3 days/week, 5/3/1, PR sets, 5x5 FSL, 1 cycle Training Max, Example for the Bench Press Part One � 300lbs (85%), done for two cycles. Part Two � 300/305, one cycle of each Part Three � 310 Once you go through all the phases and you wish to do Krypteia again, you can simply leave out Part One. Make sure you choose the appropriate training max when you begin a new program; this does not change with this program. Essentially, this program has a preparatory program followed by two cycles of a Leader and once cycle of an Anchor. Once you go through this once, you can move to another program or simply repeat. With the more aggressive lifters, I have them repeat the program with one small change: instead of alternating the assistance work, I will have them do one set EACH of the two assistance movements after one set of the main lift. Again, there is a 45 minute time limit. For example: Squat � 5 reps @ 70% DB Incline Press � 10 reps DB Incline Rows � 10 reps Squat � 5 reps @ 80% DB Incline Press � 10 reps DB Incline Rows � 10 reps This variation is not recommended for everyone. This option is only for those that are willing to do the work and are in great lifting shape. Do not do this unless you are absolutely certain you can maintain your form/technique with the main lifts. Going over my notes, I have had three people do this out of the 75 people I�ve used this with. So don�t be in a rush to add this wrinkle. Finally, you must eat if you do this � this is not a time to be falling for trend diets. If you need to lose body fat, you still must eat enough to support the work and building muscle. I cannot stress this enough. Krypteia, Conditioning I only recommend doing easy conditioning and recovery work. � 2-3 days of easy conditioning I have used this with athletes and they do run; however they have a long history of running and all of it is done similar to how I program running in this book. If you are a strength and conditioning coach, you know your athletes and have the background to train athletes. So use your knowledge and experience. Also, we generally use a lot more jumps and throws for athletes. Keep in mind it took us months to work up to increasing the contacts/throws so start light and progress slow. Generally, most field athletes don�t need more than 20-30 contacts/throws each training day. If you haven�t run much or the last time you ran was to the bathroom, I recommend getting on an AirDyne on your off days. Combined with mobility work, you will be more than pleased with the results. If your running volume is quite high or you are doing additional work, cut out the 5x10 work for the squat and deadlift. Everything else remains the same. Once you get the hang of this style of programming, you can use this with BBS and SSL. However, I warn you to not overthink this too much. DO NOT start using different movements and assistance exercises. I spent a lot of time perfecting and changing this program. And I will not sign off on any deviation or change. This program works. Generally, the legs, glutes, upper back and shoulders get much bigger. Also, even when not eating specifically for �fat loss�, people generally get much leaner. Understand that the assistance work must be pushed for this to work and that is your responsibility. As an example, every kid that I�ve used this with who had a squat of 185-200 pounds did every set of DB squat with no LIGHTER than 85lbs dumbbell. Assistance work can be done for more reps than 10, but no less. You must ease into this kind of training so be sure you go through the preparatory phase and you understand the commitment it takes to do this kind of training. Good luck and enjoy the process and the progress. I believe that this particular program can work for just about anyone outside of older lifters and strength athletes.
