The "Chronos Protocol"
Armor Resilience & Time-Traveling Stability
Temporal Strength Tracker
Input your weight for **Reverse Grip Rows** and **Shrugs** to calculate **Total Training Volume (TTV)** and **TUT** metrics.
Enter your metrics to calculate your volume for back/traps and shoulder longevity.
Training Philosophy: Adaptive Armor
Kang's core physical requirement is **unyielding scapular retraction and stability** to support his powerful armor and sustain prolonged temporal manipulation. This protocol heavily loads the back and traps to build a foundation that is stronger than any opposing timeline. We rely on **progressive overload** and **high TUT** (Time Under Tension).
DAILY FOCUS: Scapular Resilience & Temporal Stability
High-Volume Pulling, Isometric Holds, and Specialized Shoulder Work
Day 1: Full-Body Armor Conditioning
| Phase | Exercise | Sets | Reps/Duration | Focus / Tempo |
|---|---|---|---|---|
| A. WARM-UP (5 mins) | **Band Pull Aparts**, **Eagle Pose**, **Ukrainian Deadlifts** | Flow | Activate rotator cuffs, open hips, and warm posterior chain for deep hinge. | |
| B. MAX PULLING TENSION | **Straight Arm Lat Pull Thru** (Cable/Band) | 4 | 12 reps | Lat sweep stability, crucial for armor support. Control the negative (3s). |
| **Reverse Grip Row** (Barbell/Cable) | 5 | 6 reps | Heavy load. Increase weight each set. Focus on bicep and mid-back tie-in. | |
| C. SHOULDER LONGEVITY | **Facepulls** | 2 | 20 reps | **1-Second Hold at Peak Contraction.** Maximize rear delt and external rotation strength. |
| **Lu Raises** | 3 | 15 - 20 reps | High volume for shoulder hypertrophy. Match reps with partials at the end of each set. | |
| D. TRAPS & POWER POSTURE | **Barbell/DB Shrugs** | 2 | 15 - 20 reps | **Pause at the Top (2s).** Builds thick, protective traps needed to sustain armor weight. |
| **Hammer Curls** | 2 | AMRAP (to failure) | High-intensity grip/forearm work. 1 light warm-up set as needed. | |
| E. CORE FINISHER | **Palms-Up Plank** (Against Wall/Floor) | 3 | 60 seconds | Deep anti-extension and core stability hold. |
Trainer's Expert Assessment & KPIs
TUT Mastery: The **Wall Sit** duration is the primary KPI for **Sustained Suffering**. Increase the time or add a weighted vest to progress.
Scapular Integrity: The quality of the **1-second hold** in the Facepulls is critical. This measures the ability of the rotator cuff and rear delts to stabilize the shoulder joint under load—essential for armor support.
Progressive Overload: Maximize the weight increase across the five sets of **Reverse Grip Rows**. This drives the raw thickness needed in the lats and mid-back.
Non-Gym Recommendations
- Temporal Awareness: Practice **advanced coordination drills** (e.g., catching multiple balls tossed randomly) to enhance neuro-motor processing required for timeline manipulation.
- Posture Habituation: Spend 30 minutes daily performing **reverse planks** or **cobra poses** to aggressively reinforce the posterior chain extension needed to counteract the heavy anterior load of the armor.