Kratos God Of War Training Plan
On this episode of the Character Training Series, we are covering the training plan of Kratos from God of War!
We've already covered the Kratos workout based on Greek Mythology Kratos from the first 3 installments. This one is strictly inspired by the Norse version and what we see in the game.
With that being said, let's get right into it!
Kratos Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Kratos's physique is in the Tier 3 ranking - Not natty.
Stefans02/Flickr
Kratos Training Principles
Now, let's go over some guiding principles for Kratos and see how we can work like him in real life.
Kratos Strength
Despite having a very muscular stature, Kratos' physique is very functional. His body is built for combat, survival, and force. So this training routine would have to focus on being able to control your body weight, build force through rotational strength training, and overall strength through functional weightlifting.
Kratos Endurance
This particular aspect would be trained with the spartan rage phase at the end of every workout. Building endurance similar to Kratos would mean having to build explosive power, speed, and agility.
How to Train like Kratos in Real Life
In a gym bro’s perspective, here is what we need in order to workout like Kratos in real life:
Kratos Strength
Kratos Muscle and Cardiovascular Endurance
Kratos Power, Speed and Agility
Now, let’s get into the training!
Stefans02/Flickr
Day 1: Push Day - Kratos Strength and Power
Push Exercises:
Barbell Bench Press: 3 sets x 6-8 reps
Overhead Press: 3 sets x 6-8 reps
Dumbbell Incline Bench Press: 3 sets x 8-10 reps
Dumbbell Shoulder Press: 3 sets x 8-10 reps
Dips: 3 sets x Max Reps
Kettlebell Turkish Get-Ups: 3 sets x 5 reps (each side)
Lateral Raises with Clubbell: 3 sets x 12-15 reps
Spartan Rage Phase (Metabolic Conditioning):
Circuit Training:
Push-Ups: 3 sets x 20 reps
Medicine Ball Slams: 3 sets x 15 reps
Battle Rope Waves: 3 sets x 30 seconds
Rest 1 minute between sets
Day 2: Pull Day - Kratos Strength and Endurance
Pull Exercises:
Deadlifts: 3 sets x 6-8 reps
Pull-Ups: 3 sets x Max Reps
Barbell Rows: 3 sets x 8-10 reps
Lat Pulldowns: 3 sets x 8-10 reps
Dumbbell Hammer Curls: 3 sets x 10-12 reps
Kettlebell Swings: 3 sets x 15 reps
Reverse Flyes with Resistance Bands: 3 sets x 12-15 reps
Spartan Rage Phase (Metabolic Conditioning):
Circuit Training:
Pull-Ups: 3 sets x Max Reps
Kettlebell Snatches: 3 sets x 10 reps (each arm)
Renegade Rows: 3 sets x 10 reps (each arm)
Rest 1 minute between sets
Day 3: Legs Day - Kratos Strength and Power
Leg Exercises:
Squats: 3 sets x 6-8 reps
Romanian Deadlifts: 3 sets x 8-10 reps
Kettlebell Goblet Squats: 3 sets x 10-12 reps
Walking Lunges with Dumbbells: 3 sets x 12-15 steps (each leg)
Calf Raises: 3 sets x 12-15 reps
Kettlebell Swings: 3 sets x 15 reps
Kettlebell Lunges: 3 sets x 12-15 reps (each leg)
Spartan Rage Phase (Metabolic Conditioning):
Circuit Training:
Jump Squats with Kettlebell: 3 sets x 20 reps
Box Jumps: 3 sets x 10 reps
Bulgarian Split Squats with Kettlebell: 3 sets x 12 reps (each leg)
Rest 1 minute between sets
Day 4: Full Body Day - Kratos Strength and Endurance
Full Body Exercises:
Barbell Clean and Press: 3 sets x 6-8 reps
Dumbbell Lunges: 3 sets x 8-10 reps (each leg)
Pull-Ups: 3 sets x Max Reps
Push-Ups: 3 sets x Max Reps
Russian Twists with Medicine Ball: 3 sets x 12-15 reps
Kettlebell Windmills: 3 sets x 8-10 reps (each side)
Plank with Kettlebell Pull-Throughs: 3 sets x 12-15 reps (each side)
Spartan Rage Phase (Metabolic Conditioning):
Circuit Training:
Burpees: 3 sets x 15 reps
Mountain Climbers: 3 sets x 20 reps (each leg)
Kettlebell Swings: 3 sets x 15 reps
Rest 1 minute between sets
Kratos Strength Workout: Additional Resources
Kratos Endurance Workout: Additional Resources
