Rapid Fire Q&A: Training Around Injury, Specializations, and Long-Term Planning

Send us Fan MailIn this Rapid Fire Q&A, we focus on one of the most important coaching skills, adjusting the plan without losing the structure.We start by breaking down how to train around injuries, including how to maintain upper body progression while modifying lower body work, and how to continue driving hypertrophy when certain movements are limited. We also discuss how to approach pain within training, from modifying range of motion and exercise selection to gradually rebuilding load tolerance over time.From there, we dive into long-term programming decisions, including how to integrate KILO specializations into a periodized model. We cover where fat loss, hypertrophy, strength, and power blocks should sit within a training year, and when it makes sense to deviate from the plan based on the client’s current needs.We also address common programming questions, including how to manage setbacks like illness, how to adjust loading without restarting a phase, and how to think through progression when conditions aren’t ideal.This episode is not about perfect programming. It’s about making better decisions when variables change.Because the best coaches don’t just follow the plan, they know how to adjust it.0:00 Intro0:22 Upper Lower Split with Knee Constraint7:05 Shoulder Pain During Flies12:22 Integrating Kilo Specializations into Long-Term Periodization24:20 Training Mitochondrial Development for Off-Season28:53 Tackling Lateral Elbow Pain33:45 Effective Pre-Workout Supplements40:33 Managing Missed Training from Illness Mid-Macrocycle44:08 Should Specializations Match the Macrocycle GoalStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.