Kratos Workout Plan: Real Life God of War Training
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In the realm of Norse Mythology, gods are in battle, titans, giants and monsters fall and the stories are insanely epic! Amidst these stories, we got to see a true test of strength, will, and endurance from one of the most iconic video game characters of all time, Kratos - the god of war!
Kratos, once a spartan warrior filled with rage, is now a father, wiser, yet still insanely powerful - only this time, navigating the treacherous Norse wilderness.
He’s even a better, technical fighter than he was back in the old installments too!
From what we see in the games, Kratos is completely in tune with his powers and abilities, displaying feats in all areas of strength and performance, making him the ideal warrior.
In this episode of the Character Training series, we are going to break down exactly what it will take to achieve the essence of Kratos’ abilities, focusing on building raw strength, endurance, and power while also achieving peak combat skill and prowess.
We’ve actually covered plenty of Kratos inspired workouts that you can check out after this!
Let’s begin the breakdown, starting with the physical stats and ranking!
Kratos Physical Stats
Name: Kratos
Height: 6’6”
Weight: 240 lbs
Abilities: Superhuman strength, endurance, agility, combat proficiency, and strategic intelligence
Alright, let’s talk about it!
Kratos Abilities
Combat proficiency: Kratos’ weapon of choice is the Leviathan Axe, which can deal heavy attacks! He can throw it with pinpoint accuracy, recall it, and even freeze his enemies with it!
Spartan Rage: This is an ability we’ve seen all throughout the video games, where Kratos enters a berserker state, causing a temporary enhancement to every attribute across the board!
Exploration abilities: Not only can Kratos explore the nine realms, but he is also able to climb from place to place with Atreus on his back, displaying excellent body weight control with resistance!
Kratos’ Physique
In the universe of God of War, Kratos' physique is not just a matter of aesthetics, but it revolves around his performance in the harsh environments of Norse Mythology. As a god living among gods, giants, and monsters, physical power is crucial when it comes to his status and capability. Kratos' towering presence and formidable strength allow him to stand toe-to-toe with the most powerful beings in Norse mythology. His physique is both a weapon and a shield, enabling him to engage in battles that would be impossible for mortals.
Moreover, Kratos’ physical form reflects his inner strength and determination. His body is a manifestation of his will to survive, protect, and, when necessary, destroy. It is the armor he wears into every battle, a constant reminder of his past as a Spartan warrior and his current role as a father and protector. His physique is also a symbol of his transformation—from a god driven by vengeance to one seeking redemption in a harsh and unforgiving world.
In the God of War series, Kratos’ physicality is more than just a visual spectacle; it is a narrative tool that underscores his journey. It represents the burden he carries and the immense power he wields. His body is the vessel through which he enacts his will, whether in moments of brutal combat or tender fatherhood.
If there was one thing that Kratos teaches us gym bro’s, it’s that you aren’t disqualified from every other aspect of performance if you want to get big and strong. Performance, and size can both coexist!
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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.
Kratos Feats
This will be the core of our workout research!
Let’s go over some feats that give us an idea of what Kratos is truly capable of. Here is what we got according to his wiki:
Strength Feats
Can use tree trunks as baseball bats
Easily overpowers massive trolls
Is able to crush rocks with his punches
Caused a landslide in his clash with Baldur
Pushed the bridge of Tyr’s temple, which weighs over 1 million tons
Performance Feats
Was able to keep up with Baldur
Withstood lightning
Can tank heavy attacks
Wiped out the berserkers
Kratos Workout Principles
Kratos, the God of War, is a living embodiment of peak physical conditioning. His training principles, honed over centuries of battle, reflect a combination of raw strength, explosive power, unyielding endurance, and tactical intelligence. Translating these principles into a real-life program requires understanding the core elements that make Kratos the formidable warrior he is. Here’s how you can incorporate his training philosophy into your own regimen:
Strength and Power: Kratos strength and power allows him to overpower gods and monsters. His ability to lift heavy objects, wield his weapons with max force and deliver deadly attacks are all testaments of his abilities.
How to apply
Compound lifts: Incorporating the basic foundational lifts will maximize muscle growth all over the body, as well as build functional strength and robustness needed for combat.
Rotational exercises: This will be what is needed to achieve powerful strikes. All strikes, fists or weapons start with the core and how much power you can exert from your legs. Exercises like macebell rotations, cables, and various swings will enhance this aspect of strength.
Plyometrics: Exercises like the box jump, sprints, and explosive pushups and pullups will maximize the ability to be in tune with your body in terms of body weight control, power and speed manipulation.
Endurance and Conditioning: Endurance is key to Kratos’ ability to sustain long battles without fatigue.
How to apply
HIIT Training: This will focus on time under tension and being able to perform exercises more than resting. You can perform these through circuit training!
Distance cardio: Kratos is seen being on foot often. So running, walking, and rowing for distance will be super important for building the levels of stamina like him.
Functional Strength and Mobility: Kratos’ strength isn’t just about lifting heavy objects and getting jacked, it’s more about the utilization and control of said objects, and how we are able to apply it to real life scenarios.
How to apply
Functional training: Exercises like the overhead press, the farmers walk, and lunges can enhance functional strength, since you would need it for regular daily life.
Strength mobility: Turkish get ups, single leg deadlifts and dips will all enhance strength mobility.
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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
Kratos Full Workout Breakdown
Workout frequency: 5 days
Training description: This workout plan focuses on building strength, power, endurance, agility, and functional mobility, all grounded in the training principles we discussed.
Day’s 1 and 4
These workout sessions will focus on building strength of the gods, both functionally and combatively!
Day 1 will give attention to building raw strength and power, implementing the textbook basic compound lifts to build the robustness and strength for performance.
Day 4 of the plan will have a more functional, tactical approach - covering more complex lifts to achieve mastery in different planes of motion and movement patterns.
Day’s 2 and 3
These workout sessions will give attention to endurance and plyometrics!
Day 2 will focus on enhancing your plyometrics and agility and day 3 will work on your general conditioning for combat.
In this workout plan, we won’t have any direct martial arts styles of training. But if that is what you want to go for, head over to the Kratos Combat Workout to directly train his fighting style.
Day 5
This workout will strictly be power focused, offering an exercise selection that reflects the powerlifting style of training along with its accessories.
Towards the end, you will focus more on recovery.
Kratos Nutritional Practice
To build a physique as powerful and imposing as Kratos’, nutrition is just as crucial as the training itself. Kratos’ diet would likely reflect the demands of his brutal lifestyle—high in protein for muscle repair, rich in calories for sustained energy, and balanced with essential nutrients to support overall health and performance.
1. High Protein Intake: Kratos’ diet would prioritize protein to maintain and build his immense muscle mass. Protein sources would include lean meats like beef, chicken, and fish, as well as eggs and dairy. Aim for at least 1.2 to 1.5 grams of protein per pound of body weight daily. This supports muscle recovery and growth, essential for someone engaging in heavy lifting and intense physical activity.
2. Caloric Surplus: To fuel Kratos’ intense training and constant battles, he would need a caloric surplus. This means consuming more calories than he burns to ensure his body has the energy to grow and maintain muscle. Focus on complex carbohydrates like oats, sweet potatoes, and whole grains to provide sustained energy, and include healthy fats from sources like nuts, avocados, and olive oil for additional caloric density.
3. Balanced Nutrition: While protein and calories are crucial, Kratos would also need a diet rich in vitamins and minerals to support overall health. Vegetables, fruits, and whole grains would provide fiber, vitamins, and antioxidants, helping with recovery and immune function. Incorporating leafy greens, berries, and legumes ensures the body has the necessary nutrients to repair tissues and sustain high levels of physical performance.
4. Hydration: Given the physical toll Kratos endures, hydration would be a key component of his diet. Water helps with muscle function, recovery, and maintaining energy levels. Consuming at least a gallon of water per day, alongside electrolytes from foods like bananas and spinach, would be essential.
5. Periodic Feasting: In keeping with his Spartan background, Kratos might follow a pattern of periodic feasting—eating large, hearty meals after intense physical exertion. This approach, similar to intermittent fasting, could help in maximizing calorie intake when it’s most needed while giving the digestive system time to recover between feasts.
In summary, to build a body like Kratos, focus on a high-protein, calorie-rich diet that supports muscle growth, energy levels, and overall health. Combine this with disciplined eating habits, and you’ll be on your way to achieving a physique worthy of the God of War.
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Day 1: Kratos Strength Training
Warm-Up:
5-10 minutes of dynamic stretching (focus on hips, shoulders, and back)
2 sets of 10 reps of bodyweight squats, push-ups, and lunges
Workout:
Deadlifts: 5 sets of 5 reps
Barbell Squats: 5 sets of 5 reps
Bench Press: 5 sets of 5 reps
Overhead Press: 4 sets of 6 reps
Bent-Over Rows: 4 sets of 6 reps
Accessory Work:
Farmer’s Walk: 4 sets of 30 seconds, heavy weight
Hanging Leg Raises: 3 sets of 10-12 reps
Cool Down:
5-10 minutes of stretching, focusing on hamstrings, quads, chest, and shoulders
Day 2: Kratos Agility and Power
Warm-Up:
5-10 minutes of jump rope or light jogging
Dynamic stretches focused on legs and shoulders
Workout:
Box Jumps: 4 sets of 10 reps
Kettlebell Swings: 4 sets of 15 reps
Lateral Bound: 4 sets of 10 reps per side
Agility Ladder Drills: 4 sets of 30 seconds on, 30 seconds off
Battle Ropes: 4 sets of 30 seconds on, 30 seconds off
Accessory Work:
Med Ball Slams: 4 sets of 12 reps
Broad Jumps: 3 sets of 8 reps
Cool Down:
5-10 minutes of stretching, focusing on hip flexors, calves, and lower back
Day 3: Kratos Endurance
Warm-Up:
5-10 minutes of jogging or rowing
Dynamic stretches focusing on legs and core
Workout:
HIIT Sprints: 30 seconds sprint, 1-minute rest, 10 rounds
Circuit Training:
Push-ups: 3 sets of 20 reps
Pull-ups: 3 sets of 15 reps
Walking Lunges: 3 sets of 20 reps per leg
Burpees: 3 sets of 15 reps
Rowing Machine or Running: 15-20 minutes at a steady pace
Cool Down:
5-10 minutes of stretching, focusing on quads, hamstrings, and upper body
Day 4: Kratos Tactical Training
Warm-Up:
5-10 minutes of light cardio (rowing, biking)
Full-body dynamic stretching
Workout:
Turkish Get-Ups: 4 sets of 5 reps per side
Single-Leg Deadlifts: 4 sets of 10 reps per side
Landmine Press: 4 sets of 8 reps per side
Farmer’s Walk: 4 sets of 1-minute walks with heavy dumbbells or kettlebells
Sled Push/Pull: 4 sets of 30 seconds each direction
Accessory Work:
Plank Variations: 3 sets of 1-minute holds (front, side)
Yoga Flow: 10-15 minutes focusing on mobility (hip openers, spine twists)
Cool Down:
5-10 minutes of yoga stretches, focusing on overall flexibility
Day 5: Kratos Power and Recovery
Warm-Up:
5-10 minutes of dynamic stretching (focus on full body)
Workout:
Power Clean and Press: 5 sets of 3 reps
Snatch Grip Deadlift: 4 sets of 5 reps
Medicine Ball Overhead Throw: 4 sets of 10 reps
Weighted Dips: 4 sets of 8-10 reps
Box Jumps: 4 sets of 8 reps
Recovery Work:
Mobility Drills: 10 minutes focusing on joint mobility (ankles, hips, shoulders)
Foam Rolling: 10 minutes focusing on sore muscle groups
Breathwork/Meditation: 10 minutes to enhance mental clarity and recovery
Cool Down:
5-10 minutes of deep stretching, focusing on any tight or sore areas
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