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Workout Programs
Explore beginner, intermediate, and advanced routines designed to improve strength, conditioning, and flexibility. Whether you're training for BJJ, bodybuilding, or general fitness, these programs will help you progress safely and effectively.
Beginner 3-Day Hypertrophy Program
View or download the beginner program (PDF)
For more coaching, contact Coach Jesse at Kratos Training using the contact information below.
Bodybuilding Guides
Explore these Kratos Training resources for classic physique posing and rib flare exercises.
Classic Physique Posing Guide
View or download the posing guide (PDF)
Rib Flare Infographic and Exercises
View or download the rib flare guide (PDF)
For more advice on properly executing these exercises, contact Coach Jesse using the information below.
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Join the community todayCalorie-Burn Estimator
Estimate calories burned based on your activity, body weight, and workout duration.
Enter your workout details to see an estimate.
This is a rough estimate based on standard activity MET values. Actual calorie burn varies by person and workout intensity.
Workout Hydration Estimator
Estimate your sweat loss from a workout using your body weight before and after, workout duration, and fluids consumed.
Enter your workout measurements to estimate sweat loss.
For a useful comparison, weigh yourself in similar dry clothing before and after the workout. Sweat rate is an estimate and changes with temperature, effort, and other conditions. Use thirst as a guide, avoid drinking enough to gain weight during exercise, and consult a health professional for individual medical guidance.
Ways to Hydrate Yourself
Proper hydration supports training and recovery. Here are practical ways to stay hydrated:
- Drink fluids consistently through the day rather than trying to catch up all at once.
- For long, intense, hot, or very sweaty sessions, consider an electrolyte drink and follow its label.
- Eat water-rich foods such as watermelon, oranges, and cucumbers.
- Carry a reusable water bottle to make drinking when thirsty convenient.
- Sip during workouts and drink to thirst instead of forcing large amounts quickly.
- Avoid excessive caffeine and alcohol, especially around training.
- Use hydration products when they suit the workout; most short, easy sessions do not require them.
- Add lemon or fruit to water if that makes it more enjoyable.
Sweat tests estimate fluid loss, not your individual sodium, potassium, or magnesium loss. Do not use this result to calculate mineral supplement doses. For medical conditions or medications affecting fluid or electrolytes, ask a healthcare professional for guidance.
Nutrition Basics
Learn how to fuel your body with balanced meals, proper hydration, and smart supplementation. Nutrition is the foundation of performance and recovery.
Macro Calculator
Estimate a daily calorie target and see a suggested protein, carbohydrate, and fat split.
Enter your details to see daily calorie and macro estimates.
Uses the Mifflin–St Jeor equation and an approximate 30% protein, 40% carbohydrate, 30% fat calorie split. These are general estimates, not medical or individualized nutrition advice.
Contact
Kratos Training
For coaching and personalized guidance, contact Coach Jesse.
Phone: 530-764-0754
Email: kratostraining23@gmail.com