Rapid Fire Q&A: Hyrox, Books, Quad Squats, Hack Squats & More

Send us Fan MailWelcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX.We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development. From there, we tackle:Principles behind training for endurance sportsTop books for new coaches & trainers (whether you’re a rookie or ready to level up)The differences between specializing in one lift vs. programming for full-spectrum performanceKnee pain during quad-dominant squats—what’s causing it and how to approach it safelyWhere and when to throw in push-ups for funWhen to switch up a client’s training splitUsing bands, chains, and other resistance tools with gen pop clientsExtending accumulation or intensification phases—what works and whenHow much should your hack squat weigh compared to your back squat?Programming deadlifts when the goal is pure hypertrophyWe wrap with insights on Inside the System, our newly launched blog at trainkilo.com, and tease our upcoming educational subscription platform full of elite programming and coaching collabs.00:00 Introduction and Episode Overview00:23 What is Hyrox?03:14 Training for Hyrox12:08 Strength Training for Endurance Sports15:45 Recommended Books for New Coaches19:48 Specializing in a Lift vs. General Training23:01 Understanding Context in Training23:54 Specialization in Lifts24:32 Optimizing Strength Ratios25:55 Addressing Weaknesses in Training27:05 Programming for Powerlifting29:32 Managing Knee Pain in Squats35:34 Incorporating Pushups in Training36:30 Adjusting Training Splits38:17 Using Chains and Bands in Training41:04 Accumulation vs. Intensification Phases45:58 Programming Deadlifts for Hypertrophy46:52 Conclusion and Upcoming ProjectsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.