KERBEROS – Hybrid Strength Protocol

Hi I want to share a training system I’ve been running recently.

This is not bodybuilding, not pure Olympic lifting, and not classic powerlifting.

It’s a hybrid strength protocol built around maximal strength, explosiveness, and long-term resilience.

PHILOSOPHY

Double Waves (tech wave + overload wave)

Fast before Slow

Antagonist Supersets

Density & Infiltration Progression

Guardian work (grip, neck, core, joints – P.H.A. style)

Bench press is performed with the same grip width as the military press.

Its purpose is force transfer, not chest hypertrophy.

Snatch and clean are done old-school style – no bar contact during the pull.

WEEKLY STRUCTURE

3 training days per week

Rotating ABA / BAB

Heavy – maximal strength & overload

Medium – volume & density

Light – speed, skill & recovery

HEAVY DAY – STRUCTURE

Fast Pull

Clean or Snatch – Double Wave

Wave 1: 3 / 2 / 1 (speed & technique)

Wave 2: 3 / 2 / 1 (overload)

Slow Press

Military Press / Push Press or HSPU waves

Heavy Antagonist Superset

Weighted Pull-ups + Dips or Bench

5–4–3–2–1 ramp

Optional AMRAP finisher @ ~50%

Explosive Finisher

One-arm barbell or dumbbell clean / swing

Guardian Block

Grip, neck, core, isometrics

PROGRESSION RULES (SUMMARY)

Heavy Main Lifts

Only attack PRs in one wave at a time

Perfect rep, explosive, RPE ≤ 8 → add 1–2.5 kg next session

Grind or technical breakdown → repeat weight

Heavy Accessories

Progress top single first

Then bring up the 2-rep and 3-rep sets

Early sets stay conservative to protect performance

Medium Days

Density rotation: 8x3 → 6x4 → 5x5

Add weight only after clean 5x5 with solid speed

Light Days

Fixed load (50–60%)

Progress via bar speed and shorter rest, not weight

TRAINING LOG – EXCERPT

Week 3 – Heavy B

Snatch: up to 60 kg

Switched to old-school split snatch – better stability and cleaner catch

Snatch Grip High Pull: up to 80 kg

Weighted Chin-ups: +25 kg x 1 (chest to bar)

Paused Bench Press: up to 95 kg x 1 (2s pause)

One-arm Clean: up to 56 kg

All lifts stayed explosive.

Guardian work heavy but never to failure.

I would like to know your opinion guys on this protocol, whether it will be positive or negative. I welcome any feedback.