I’ve recently finished up the BBB challenge (was certainly a challenge, but glad I completed it!), and about to finish my FSL anchor. Moving forward I wanted something a little different, and something that gets me in and out the gym a little quicker. I then came across Krypteia in the Forever book.
This is more just my curiosity for my understanding than anything, and I will certainly not alter the routine as written. What is the reason for the OHP day being dropped from phase 2 on wards? Is this because supplement work is raised, and assistance work is pushed?
Looking forward to starting Krypteia next week. I have a holiday coming up in a few months so feel a Krypteia style program will work well for getting me into shape for it!
I think it may be simply the philosophy of the program: trim everything possible and really get after what’s left. The entire program, from the second phase on, had me doing only: BP, DL, Squat, weighted dips, weighted pull ups, goblet squats, and DB straight leg DL’s . That’s only seven exercises for 2+ months of workouts. You read many programs that have you do well more than that each workout. I really liked the simplified approach, and had great results from it. Much of the results were in performance: if you play sports or are active you will feel fast, spry, and strong. Also, the program is tough but doesn’t leave you beat up.
Advice:
Keep up the conditioning. Do 2-3 days a week of it.
Mobility is important. Do some prior to each workout (agile 8 or similar) and I also like a day dedicated to a longer session, like yoga.
Don’t add anything to the workouts. Save the extra curls, lunges, etc… for your next program.
Don’t start with too high a TM. The assistance is hard, and is to be pushed. Don’t start too high and grind away with your main work.
Because the Krypteia program was written for London HS football and done with the exercises that handle the heaviest weights. Many kids in HS cannot press a barbell or if they can, it is only an empty barbell.
If you perform the program with 100% discipline, your press will not suffer.