Between 2 Racks

Send us Fan MailIn this Rapid Fire Q&A, we tackle one of the most common challenges coaches face, how to make training effective when time, structure, and consistency are limited.We start by breaking down how to approach 30-minute sessions, including what to prioritize when you can’t do everything. From there, we discuss how to structure full body training for strength and hypertrophy, when it makes sense, and where it starts to fall short depending on training frequency and experience level.We also cover how to manage group training environments where attendance is inconsistent, and why simple progression models often outperform traditional periodization in these settings. This includes practical strategies for using rep ranges, tracking progress, and keeping clients moving forward without overcomplicating the process.Beyond programming structure, we answer questions on exercise execution and selection, including why calves cramp during leg curls, how to approach rep ranges across different exercises, and how to address lagging muscle groups like the chest.This episode is about making better coaching decisions when ideal conditions don’t exist.Because effective training isn’t about doing everything, it’s about doing what matters most.0:00 Intro0:28 Training With Only 30 Minutes7:02 Structuring Full Body Workouts for Strength & Hypertrophy16:52 Why Calves Cramp During Lying Leg Curls23:01 Plyometrics Course Teaser23:32 Periodization for Semi-Private Group Training29:28 Best Tools for Tracking Group Workouts32:35 Rep Ranges vs Single Rep Prescriptions40:51 Chest Development for Long-Limbed Athletes44:25 Final ThoughtsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailMost lifters think they’re training for strength, but in reality, they’re constantly testing it.In this episode, we break down the difference between training strength and testing strength, and why confusing the two is one of the fastest ways to plateau. We explain how constantly pushing to maximal loads or maximal effort disrupts progression, limits volume accumulation, and ultimately reduces long-term results.From there, we dive into how strength is actually developed. This includes the role of intermuscular and intramuscular coordination, why submaximal training is essential for improving movement efficiency, and how proper load management allows for consistent progress across phases.We also clarify how to assess strength without formal testing, using training data, estimated RM values, and structured loading strategies like step loading and buffer systems. This allows coaches to track progress without sacrificing training quality.Finally, we break down where high effort belongs in a program, why accessory work can be pushed closer to failure, and why primary compound lifts require a different approach to maximize performance and longevity.This episode is about understanding the difference between effort and intent, and applying load with precision.Because getting stronger isn’t about proving it, it’s about building it.0:00 Introduction0:49 Training for Strength vs Testing Strength Defined5:18 Testing vs Assessment7:33 Intramuscular vs Intermuscular Coordination Explained11:30 Optimal Rep Ranges for Intermuscular Coordination13:11 The Buffer System15:26 The Importance of Training Frequency16:12 Signs You Are Testing Instead of Training19:43 Maxing Out Load vs Maxing Out Effort22:07 The Bodybuilding Influence Problem23:20 Long Term Consequences of Always Training to Failure27:07 Periodization and the 4 Year Model35:11 A Series vs B Series vs C Series38:24 Why Accessory Work Can Be Pushed to Failure44:28 Why Naming Sessions After the Primary Lift Matters46:21 Not an Excuse to Train Easy52:16 The 1RM Continuum Explained52:15 Pumping Iron Rewatch and OutroStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailCluster training is often misunderstood as just another advanced method, but in reality, it’s a way to reorganize work to improve output, not just increase difficulty.In this episode, we break down what clusters actually are, where they came from, and how they’ve evolved from early strength methods to modern performance training. More importantly, we explain how clusters change the structure of a set to allow for higher quality repetitions, better bar speed, and greater motor unit recruitment without simply adding more fatigue.We walk through the different types of cluster structures, including basic, undulating, ascending, descending, and wave-based approaches, and explain how each can be used depending on the training goal.We also cover how clusters apply across strength, power, and hypertrophy, and why their real value lies in improving the quality of work at a given load. From reducing fatigue in power training to increasing mechanical tension in hypertrophy work, clusters offer a more precise way to drive adaptation.Finally, we discuss where clusters fit within a broader program, when they should be used, and why they are best reserved for more advanced trainees who can actually benefit from the increased complexity.This episode is about understanding how to manipulate the set itself to get more from the same work.Because better training isn’t always more work, it’s better structure.0:00 Introduction0:23 History of Clusters with Steph4:17 First Use of the Word "Cluster" in Literature12:10 Clusters Revived for Strength (Charles Poliquin Era)12:43 The 5 Types of Cluster Sets13:04 Basic Clusters (5 Singles)14:45 Undulating Clusters16:19 Clusters Are for Advanced Lifters19:16 Using Clusters for Hypertrophy on Power Athletes26:53 Pure Strength Clusters and Programming27:55 Clusters for Power Training40:35 Cluster Sets In Season43:18 Rest Distribution vs. Clusters45:07 Buffers into Accumulation Then Clusters in Intensification50:29 Final Thoughts on ClustersStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A, we cover a wide range of coaching questions, from Hatfield squats and chains to IMCA, hypertrophy programming, and strength ratios.More importantly, we unpack the principles behind each decision. When to use variation versus repetition. How intent changes outcomes. Why movement patterns matter more than muscle groups. And how to adjust programming based on the individual in front of you.This is a coaching conversation, not a list of tactics.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailLoading doesn’t stop at the session level. It has to be structured across phases, blocks, and entire training cycles.In this episode, we break down how to apply loading over time. We define mesocycles, block structures, and macrocycles, and explain how volume and intensity should be distributed to drive specific training outcomes.We cover ascending, descending, constant, step, peaking, and concentrated mesocycle loading, and when each approach should be used. We also discuss how these strategies fit into accumulation and intensification phases, and how different block models shape long-term development.Finally, we zoom out to macrocycle planning, where loading is organized across months and years, not just weeks. This is where most coaches fall short, relying on reactive programming instead of structured progression.This episode is about building a system, not just writing workouts.Because progression isn’t random, it’s planned.0:00 Introduction0:43 What Is a Mesocycle4:04 Ascending Mesocycle Loading10:00 Descending Mesocycle Loading11:22 Constant Loading14:43 Step Loading18:18 Peaking Load21:15 Concentrated Loading23:54 What Is a Block24:21 Extensive Blocks27:05 Intensive Blocks27:23 Progressive Blocks29:42 Macrocycle Loading44:36 Loading for Power44:52 Max Effort Lift46:03 Speed Strength48:47 Loading the Chin-UpStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailLoading is one of the most important variables in strength training, yet most coaches and lifters misunderstand how to apply it.In this episode, we break down what proper loading actually looks like across different contexts, from primary compound movements to assistance work and metabolic training methods.We cover RM-based loading, estimated 1RM usage, step loading, complex rep schemes, and buffer strategies, along with the common mistakes that lead to stalled progress. We also address why relying on feel, failing to track data, and mismanaging load over time limits long-term development.This episode is about precision. Not just lifting heavier, but applying load with intent, structure, and consistency.If you don’t understand loading, you don’t understand training.0:00 Introduction0:20 Why Loading is Crucial0:57 Episode Overview1:49 Loading Science & Research7:08 1RM Continuum Explained8:19 RM Loads Breakdown12:57 Importance of Tracking15:34 Session Loading Overview19:40 Step Loading30:00 Complex Rep Schemes36:05 Buffers40:56 B Series & Assistance Exercises48:33 Remedial Exercise Loading52:27 Metabolic-Based Training MethodsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailEpisode 100 breaks down how we actually individualize training, and why systems are only the starting point.We walk through assessment, volume, periodization, and exercise selection, and how these decisions evolve with real client data over time.If you’re a coach looking to move beyond templates and make better programming decisions, this episode will give you clarity.0:00 Introduction - Episode 1002:15 Systems vs. Individualization4:44 Assessment and Initial Evaluation9:37 Frequency, Volume, and Split Design17:31 Periodization Models21:55 Wave Periodization and Block Structure44:41 Exercise Selection and Variation51:20 Work Capacity Considerations59:57 Phase Duration and Loading1:10:56 Final ThoughtsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A episode of Between 2 Racks, the KILO coaches break down key programming and coaching questions submitted by listeners.The conversation opens with influential coaches and researchers who shaped their approach, including Charles Poliquin, Tudor Bompa, Mike Stone, Bryan Mann, and Dan Baker, and how these ideas still influence program design today.From there, the episode moves into practical coaching decisions, including:How to introduce novelty without losing structureHow to assess limiting factors and technical breakdownWhat to look at when a client plateausWhy Achilles injuries may be increasing in sportHow training load spikes impact injury riskProgramming for inconsistent gen pop clientsWhen to move from linear to undulating periodizationThroughout the episode, the focus remains the same: strong coaching is built on principles, observation, and consistent decision-making, not trends.If you're a personal trainer or strength coach looking to think more clearly about program design and athlete development, this episode will help sharpen your approach.0:00 Intro0:21 Influencing coaches and researchers17:46 Training clients with 5 to 7+ years experience27:10 How to assess limiting factors34:00 When an athlete or client plateaus38:06 Achilles tears in sports44:58 Rate of force development exercises45:50 Weight cutting stress management47:10 Training inconsistent gen pop clients49:36 Linear vs undulating periodization for beginnersStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A episode of Between 2 Racks, the KILO coaches tackle a wide range of programming questions submitted by coaches and listeners.First, we want to take a moment to wish Alexandra the best. Alex has been part of KILO since the very beginning, back in 2016 when it first started as a gym in California. As she moves into a new chapter focused on building her own brand, we want to thank her deeply for the years we spent building together and wish her nothing but success.If you’ve enjoyed hearing Alex on the podcast over the years, you can continue following her journey on Instagram at @alexandra.bernardin.The conversation opens with a deep dive into load buffers and how they can be used to manage fatigue, improve intermuscular coordination, and maintain training quality across a block. The coaches explain the difference between traditional loading and buffer-based approaches.From there, the discussion moves into exercise selection, specifically how coaches should approach choosing Squat 2 variations. The team explains why exercise selection is rarely a simple decision and how context, training phase, athlete strength levels, and program progression all influence the choice.The episode also explores topics like:When challenge sets and intensifiers can help drive hypertrophyWhether specialty techniques are useful or simply time-efficient toolsHow coaches should approach squat training with young athletesThe growing use of isometrics in youth trainingWhy experienced coaches often move away from trendy methods over timeThroughout the conversation, the focus remains on coaching decisions, not shortcuts. The goal is to clarify the principles behind programming choices so coaches can better understand why certain tools are used and when they actually make sense.This episode is another reminder that strong programming isn’t about chasing methods. It’s about applying principles with consistency and judgment.Let’s kick it.0:00 Welcome & Introduction0:54 Alex's Departure Announcement1:45 Rapid Fire Q&A Begins1:50 Training Buffers for Absolute Strength17:13 Choosing Squat Variations22:21 Running Specific Training & Isometric Drills34:13 Challenge Sets & Hypertrophy39:12 Youth Athletes & Isometric Training42:07 Beliefs That Have Changed Over Time50:39 Wrap Up & Episode 100 TeaserStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, the KILO Crew breaks down why power training deserves a place in long-term development, even for lifters who are not competitive athletes.We clarify what power actually is, what it is not, and how it differs from maximal strength. The conversation explores force-velocity relationships, starting strength, explosive strength, and how velocity-based work can complement traditional strain-focused training.We also discuss who benefits from power phases, where they fit inside a structured training year, and when they make sense within different periodization models. From absolute strength blocks to balanced years, we examine how power can be sequenced intelligently rather than randomly inserted.Beyond performance, we address overlooked benefits: joint stress reduction, neural refresh, novelty stimulus, and long-term resilience. We explain how power work can serve as both a performance driver and a strategic shift in training emphasis.For coaches, this episode reinforces an important principle: training quality should not become one-dimensional. Exposure to velocity, when programmed properly, expands capacity rather than distracting from it.Power is not a trend. It is a tool. The key is knowing when and how to use it.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, we break down what actually changes in training as you get older and what does not.There is a growing conversation around strength training for longevity, especially for those in their forties and beyond. But much of the discussion lacks context. Blanket statements about rep ranges, intensity, or “age appropriate” training miss the bigger picture.We explore the real factors that influence performance as you age: recovery capacity, life stress, hormonal changes, mobility limitations, and accumulated training history. More importantly, we clarify the difference between age as a number and age as a reflection of lifestyle.We discuss how volume tolerance may shift, why intensity should not disappear, and why mobility and movement quality become non-negotiable. We also address the role of external stressors, chronic load, and the long-term consequences of detraining.For coaches, this episode reinforces an important principle: you do not program for age. You program for the person in front of you. The fundamentals of progressive overload, consistency, and movement quality do not expire at 40.Train well early. Stay consistent. Adapt intelligently.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, we finally give the squat the attention it deserves.We break down why the squat remains one of the most versatile and scalable movement patterns in strength training. From high bar vs low bar positioning to stance width and foot angle, this conversation moves beyond dogma and into application. The goal is not to argue preferences, but to understand leverage, anatomy, and context.We discuss when to front load, when to back load, and how to choose between goblet, Zercher, safety bar, cambered bar, quad squat, cyclist squat, hack squat, box squat, and wide stance variations. More importantly, we explain why those decisions should reflect the person in front of you, not ideology.The episode also explores sticking points in the squat, technical breakdown patterns, and how programming adjustments differ for novice, intermediate, and advanced trainees. Whether you are addressing bottom range weakness, mid-range stalls, or upper back collapse, the solution lies in structured progression, not random variation.If you coach strength athletes, general population clients, or yourself, this episode is a deep dive into one of the most fundamental patterns in training.The squat is simple. Coaching it well is not.0:00 Welcome and Introduction to the Squat Episode1:00 Why the Squat is So Important3:42 Squat as a Primal Movement Pattern7:00 High Bar vs Low Bar Squat Discussion12:41 Pauric's Experience with Low Bar Squat16:00 Squat Stance and Foot Position22:27 Breathing Techniques During Squats28:48 Goblet Squat and Front Squat Variations31:51 Quad Squat and Cyclist Squat Explained39:31 Hack Squat Technique and Common Mistakes42:21 Safety Bar and Camber Bar Squats50:26 Box Squat vs Squat to Box55:33 Wide Stance Squat Applications60:10 Optimizing Squat Macrocycle Resource65:49 Closing Announcements and Upcoming EventsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision-making.The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development.You’ll also hear nuanced discussions on Peterson step-ups, chin-up variations, the 90-degree principle for pressing, and when finishers actually make sense for fat loss clients.This episode is built for coaches who want clarity, not trends, and for lifters who care about why something is programmed, not just what’s written on the sheet.0:00 Introduction and Rapid Fire Q&A0:32 Yielding Isometric to Exhaustion7:46 Extended Eccentric Methods12:52 Why Vary Chin-Up Grips16:55 Advanced Chin Up Variations22:40 Peterson Step Up Rep Limits31:12 Contrast Training Load Guidelines40:00 90° Principle for Bench Press Macrocycles45:25 Metabolic Finishers for Fat Loss 46:56 Closing RemarksStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, the KILO Crew breaks down what a deload actually is, how it differs from active recovery, and why it is so often misunderstood in strength programming.We discuss deloads through the lens of volume management, intensity preservation, and long-term program design, including when deloads make sense, when they are unnecessary, and when they are simply covering up poor loading decisions.The conversation explores deloads in different periodization models, why general population clients rarely need planned deloads, and how mesocycle loading, exercise selection, and session structure can manage fatigue more effectively than defaulting to time-based deloads.This episode provides practical context for coaches looking to understand deloads as a tool, not a rule, and how to make better recovery decisions without disrupting long-term progress.0:00 Welcome & What is a Deload?2:40 Deload vs Active Recovery6:54 How to Structure a Deload Session10:23 Common Deload Mistakes12:37 Why We Use 3-Week Mesocycles22:20 Which Exercises to Deload27:50 When Do You Actually Need a Deload?33:37 Different Periodization Models42:22 Pre-Planned vs Reactive Deloads45:44 Key Takeaways48:00 Upcoming Courses & Wrap-UpStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, the KILO Crew breaks down what coaches tend to outgrow with experience, and why those shifts matter more than new methods or trends.From letting go of perfection, novelty, and short-term thinking to rethinking hypertrophy, nutrition, and “perfect programs,” this conversation explores how real coaching priorities change after years on the gym floor.We discuss why confidence comes from results, not constant change, how principles outlast trends, and why consistency, recovery, and long-term thinking matter more than advanced methods used too early.This episode is a reminder that experience doesn’t add complexity, it removes noise, and that good coaching is built through patience, repetition, and learning what actually matters over time.0:00 Introduction0:26 What Coaches Outgrow Early in Their Careers8:30 Why New Coaches Feel Pressure to Constantly Change16:30 Going Too Heavy on Advanced Training Methods21:04 Chasing Short-Term Outcomes vs Long-Term Planning27:59 How Views on Nutrition Changed with Experience32:17 The Perfect Program Debate33:32 The Secret Sauce: Consistency Over Perfection36:40 Making Clients Fall in Love with Training41:13 What Coaches Should Care Less About45:09 Closing ThoughtsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, the KILO Crew takes a closer look at compliance and why execution matters more than how a program looks on paper.We unpack what compliance really means beyond simply showing up, and how execution breaks down through missed sessions, skipped sets, underloading, incomplete series, and quiet changes that alter the intended training stimulus.The conversation walks through common compliance problems we see with both in-person and online clients, and how coaches often mistake execution issues for program design flaws. We also outline practical steps coaches can take to improve compliance, including adjusting training frequency, simplifying sessions, prescribing loads when needed, using data to guide conversations, and communicating expectations more clearly.If you’ve ever rewritten a program when results stalled, this episode explains why auditing execution should come first, and how improving compliance gives good programming a chance to actually work.0:00 Introduction to Compliance 1:04 What is Compliance in Training 2:52 Beyond Just Showing Up 4:30 Completing All Sets and Volume 6:06 Client Communication About Skipping Exercises 6:59 Adjusting Session Length for Compliance 13:35 Double Sessions vs Single Sessions 17:13 Exercise Selection and Substitutions 23:53 Loading Compliance for Online Clients 32:22 Being Realistic About Training Frequency 35:29 Adding Running to a Strength Program 39:17 Compliance as Part of Program DesignStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailMost lifters stall after the first few years because the strategies that work early stop driving progress. The intermediate phase is where technique is more consistent, load selection becomes more accurate, and improvements slow down fast unless training evolves.In this episode, the KILO Crew defines what “intermediate” really means, beyond training age. We break down why progress stalls, how the shift from skill development to higher intensity work changes programming, and why tracking, compliance, and load management start to matter more than ever. We also discuss strength ratios, weak link remedials, when to introduce specialty techniques, and how monotony and strain can combine to create plateaus and setbacks.This episode is for lifters and coaches who feel stuck in the in-between stage and want a clearer roadmap for what comes next.0:00 Introduction0:23 What is Intermediate2:25 Relative Strength Ratios6:11 Why Progress Slows8:05 Periodization for Intermediates13:34 Exercise Selection18:50 Specialty Techniques21:19 Recognizing Plateaus23:46 Monotony and Strain27:43 Volume Tolerance32:40 Remedial Work Strategy45:18 Tips for Success48:32 Compliance Matters50:12 ClosingStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailMany training programs fail not because the exercises are bad, but because the decisions around them break down over time. Using the right lifts does not guarantee progress if sequencing, loading, and follow through are inconsistent.In this episode, the KILO Crew breaks down why exercise selection alone cannot carry a program. We discuss movement patterns versus specific lifts, how impatience and constant changes disrupt progression, and why tracking and load management matter more than variety. The conversation also covers effort, buffers, and why familiarity in primary movements creates clearer feedback and better long term outcomes.This episode is for coaches and lifters who want to understand why programs stall even when they look solid on paper, and what actually keeps progress moving forward.0:00 Introduction and Episode Topic0:23 Why Good Exercises Aren't Enough4:02 The Importance of Primary Movements9:55 The Big Three and the Primate13:48 Inconsistent Effort in Training Programs19:56 Understanding Buffers and Reps in Reserve24:18 Why Primary Movements Should Stay Consistent32:10 The Nuance of Step Loading39:20 The Importance of Patience in Programming43:09 Client Boredom vs Progression48:34 Final Thoughts on Program Failure50:14 Long Term Programming Mistakes53:43 Closing RemarksStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailHappy New Year and welcome to 2026! In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew kicks things off with a quick update on what’s ahead this year, including the final live course dates at our facility, upcoming travel seminars, and what online courses are coming next.Then we dive into your questions, starting with the difference between “optimal reps” and context driven rep selection, and why the internet’s obsession with one perfect rep range is missing the point. We also break down resistance curves, how different loading modalities change the stress profile of an exercise, and how to actually think about resistance curve vs strength curve without overcomplicating it.From there, we get into periodizing training for tactical and hybrid athletes who need year round readiness, how to use baseline KPIs, and why parallel and emphasis models often beat sequential plans for these populations. We also discuss whether tech is making programming smarter or more complicated, how to interpret data without letting it dictate decisions, and why testing only matters if you understand what it actually carries over to.We wrap with a practical conversation on macro tracking for gen pop clients, when it helps, when it becomes a distraction, and how to use tracking as education instead of another source of stress.Send in your questions and we’ll keep the Rapid Fire episodes coming.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew answers your programming and coaching questions with real world context, not theory for theory’s sake.We break down where the single-leg squat actually fits in a system, and why it is not interchangeable with split squats and lunges. From there, we dig into meso and macro adjustments when life happens, including how to handle missed sessions from sickness, small injuries, travel, and schedule chaos without turning your plan into a constant restart.You’ll also hear our take on shoulder mobility limitations for back squatting, how we think about body composition planning across a full year without swinging between extremes, and what changes when you program for different sport demands and different athlete builds.We wrap with chin up progression troubleshooting and a practical workflow conversation for coaches managing high weekly session volume while still delivering detailed, individualized programming.If you want clearer programming decisions, better progression choices, and a more sustainable coaching process, this one is for you.00:00 Introduction & Rapid Fire Q&A Start00:19 Single Leg Squat vs. Split Squat05:29 Training Splits for Four Days In a Row08:27 Addressing Shoulder Mobility for Back Squats10:47 Adjusting Training Cycles for Sickness or Injury17:45 Structuring a Body Composition Year26:05 Strength Training for Sports: Commonalities & Differences30:51 Training Large vs. Small Athletes34:54 Chin-Up Progression for Weak Links38:57 Managing Programming for 40 Clients43:22 Episode Wrap-Up & Holiday WishesStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, we break down one of the most overlooked realities in strength training. Most lifters, including many intermediates, never train as hard as they think they do. We explain why effort is a skill, why load selection is often the limiting factor, and why technical breakdown is not the same thing as muscular failure.We discuss how novices struggle to push because they haven’t yet learned to recruit high-threshold motor units, why intermediates hesitate even when they know better, and how advanced lifters apply effort with precision instead of chaos. You’ll hear the difference between discomfort and true failure, why compound lifts require technical failure rather than sloppy grinding, and how poor early training can create long-term fear around pushing yourself.We also share practical ways coaches can teach effort safely: extended set methods, rest-pause variations, controlled isolation work, metabolic finishers, and step loading that actually exposes a trainee to meaningful intensity. The goal isn’t reckless training. It’s learning to train smart and train hard, in the right place, at the right time, with the right intent.Whether you’re a coach or a lifter, this episode will help you understand what real effort feels like, why it matters, and how developing this skill becomes the difference between progress and stagnation.0:00 Introduction0:34 Load Selection and Training Intensity1:26 Fear and Mental Blocks in Training2:21 Motor Unit Recruitment in Novices4:43 Skill Development in Complex Movements6:29 Why Novices Struggle with Effort9:30 Step Loading and Intensity Spread12:25 Teaching Failure with Simple Exercises14:14 Coaching Multi Joint Movements17:13 Skill Acquisition Before Hard Training19:40 Technical vs Muscular Failure22:00 High Threshold Motor Units24:17 Loading Mistakes and Plateaus28:21 Teaching Effort Through Training31:25 Novice Training Model Structure33:09 The Importance of Real Coaching35:34 Training PTSD and Recovery38:10 Training Intent and Volume Management41:21 Volume Quality and Recovery43:03 Extended Set Techniques44:03 Train Smart Train Hard PhilosophyStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this follow-up to last week’s conversation, we continue breaking down the some of the most talked-about training trends and give our honest take on where they help, where they mislead, and how coaches should think about them.We dig into minimalist low-frequency training, why “do more with less” is often misapplied, and the difference between maintaining strength and actually developing it. We also unpack the rise of hybrid strength and conditioning models, strength-endurance challenges, and why training and testing are not the same thing.From glute and lower-body obsessed programming to electrostimulation suits, biohacking culture, and recovery gadgets, we explore how good ideas get turned into extremes and what coaches must consider before adopting any trend. We also discuss misconceptions around periodization, why long-term planning still matters, and how female cycle considerations can be useful when applied through an individualized lens rather than as blanket rules.This episode is designed to help coaches filter out noise, evaluate methods with context, and stay grounded in principles that actually move lifters forward. If you work with clients or care about your own development, this discussion will give you a clearer, more practical framework for navigating today’s constantly shifting training landscape.0:00 Welcome and Introduction 0:36 Minimalist Low Frequency Training 6:46 Hybrid Strength and Conditioning 17:55 Strength Endurance Challenges 21:31 Glute and Lower Body Trends 26:58 Recovery Gadgets and Biohacking 32:14 Electrostimulation Strength Suits 39:18 The No Periodization Trend 44:45 Training and the Menstrual Cycle 49:15 Final Thoughts and Outro Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, we break down some of the training trends circulating through the fitness industry and give our real, practical perspective on each one. From lengthened partials to failure-focused methods, science-based exercise selection, warm-up minimalism, machine only lifting, and tech driven training, we discuss where these ideas fit, where they fall short, and how coaches can apply them without losing sight of what actually drives progress.You will hear why trends often take a good idea too far, why the industry swings from one extreme to the next, and how to evaluate a method through the lens of long term strength, movement skill, and sustainable development. We also talk about the difference between useful tools and unnecessary noise, how training context shapes decision making, and why the best programs blend principles instead of chasing the next hot concept.If you coach clients or train yourself, this episode gives you the clarity needed to understand which trends deserve attention, which ones are misunderstood, and how to stay grounded in what truly builds strength.00:00 Introduction & Overview00:38 Lengthened Partials & Long Muscle Length Training12:00 Training to Failure & Beyond Failure Methods27:43 Science-Based Exercise Selection33:14 Skipping Warmups38:09 Tech-Driven Training (Wearables, Data Tools)49:25 Machine-Only Training52:49 Wrap-Up: Context, Nuance, and Middle Ground54:26 Final Thoughts & OutroStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, we break down how to set up your strongest and most productive year of training. With 2026 right around the corner, this is the perfect time to think about long-term planning, goal setting, and how your macrocycles should build on one another for real progress.We talk through why goal hopping and constant program changes stall results, and how true progress comes from sequencing the right phases in the right order. You will hear how to transition out of the holiday season, how to decide when a fat loss phase actually makes sense, and how to use nutrition-driven fat loss versus metabolic training based on a client’s training age and skill level.We cover how to assess movement limitations, how to use PAAB to build a foundation at the start of the year, when to reintroduce strength work, and how to think about macrocycles two, three, and four as you lead clients toward their peak. We also discuss relative strength testing, long-term phase potentiation, and why power training at the end of the year can set-up an even better start to the next one.Whether you are coaching clients or planning your own training for 2026, this episode gives you the frameworks, decision rules, and practical sequencing you need to create your best year of strength development.If you want structured programming for your own training, check out our TrainHeroic programs like Mass Avenue, Burn Borough, Tempo Town, and Intensity at trainkilo.com00:00 Setting Up for Your Best Year of Strength Training00:54 The Problem with Program Hopping02:29 Sequencing Training Phases Correctly04:36 Planning Around Fat Loss Phases08:27 Starting with Movement Assessment10:51 Why Body Composition Matters First14:27 Considering Training Age and Client Goals17:42 Using PAB as Foundation Training19:56 Linear Progression for Year Long Success23:13 Long Term Periodization Benefits26:28 Training to Stay Jacked31:14 Maintaining Proximity to Peak Condition36:37 Building Foundation in Phase One39:32 Linear vs Undulatory Approaches42:22 Assessing Relative Strength47:37 The Importance of Getting Stronger50:41 Benefits of Power Training55:21 Reactive Periodization for Gen Pop Clients1:01:05 Tracking Client ReadinessStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode, we dive into the real meaning of training age and why strength training must evolve as you move from novice to intermediate to advanced. We break down how each stage responds to training, why consistency matters more than variety in the early years, and how long-term progress depends on learning the right skills at the right time.We discuss what qualifies someone as a true beginner, even if they have trained for years, and why coaching intent, movement quality, frequency, and nervous system efficiency all influence where a client actually falls on the progression curve. You will hear how we think about movement competency, relative strength scores, motor learning, and why advanced methods only work when the foundational skills are in place.From periodization models to exercise selection to recovery strategies, we explain how programming decisions change across the stages and why advanced trainees must manage fatigue differently than anyone else. We also discuss the pitfalls of program hopping, the importance of repetition for motor learning, and how to guide gen pop clients who may remain in the beginner category for most of their training years.Whether you coach athletes, work with general population clients, or want to understand your own training age more clearly, this episode gives you a full framework for assessing where someone is, what they need next, and how to progress them with purpose.00:00 Introduction & Overview00:29 What is Training Age?04:34 What Makes Someone Advanced?09:04 Defining the Novice Stage13:18 The Importance of Repetition in Training20:18 Strength Training for Bone Density25:25 Moving from Novice to Intermediate32:51 Steps Within the Novice Stage43:11 Athletes & Training Age46:37 Exercise Selection for Intermediates54:31 Moving to Advanced: Earning the Right57:56 Managing Recovery for Advanced Trainees1:04:20 Avoiding Regression as You Advance1:13:28 Final Thoughts: Don’t Rush the ProcessStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this conversation with Christian LaValle of Metabolic Elite, we take a grounded look at what truly moves the needle in performance and recovery. Instead of chasing trends or piling on more variables, we explore how strategic supplementation, consistent habits, and clear decision making create real progress for both coaches and their clients.Place your order today https://www.metabolicelite.co/Apply coupon code KILO15Follow Christian LaValle @christianlavalle5 Follow James LaValle @therealjimlavalleChristian breaks down the supplement categories most coaches underutilize, why absorption and delivery systems matter, and how their liposomal technology changes what you can expect from a product. We also discuss the limitations of the optimize everything mindset, where coaches often overcomplicate their own health, and how to approach supplementation through precision rather than excess.The discussion extends beyond the technical. Christian shares what he has changed his mind about in the last year, why emotional balance is a core requirement for real performance, and how personal awareness shapes long term sustainability. This episode blends practical application, physiology, and real world coaching insight to help you evaluate where to direct your attention and where to simplify.00:00 Introduction and Guest Welcome00:47 Christian's Background and Journey to Metabolic Elite03:06 The Mission Behind Metabolic Elite06:53 Liposomal Technology Explained10:07 Research and Bioavailability Studies13:13 Product Deep Dive: Tetra Cur and Viraxall15:54 EndurO2 Aerobic Performance and HRV18:55 Glutathione and Liver Health21:01 BPC 157, KPV, and Injury Recovery Protocols22:45 Synapsin Cognitive Performance and Brain Health28:46 Product Stacking and Cycling Strategies33:34 BPC 157 as a Preventative Measure36:38 Growing Up in the Performance World43:27 Balance, Optimization Culture, and Stress48:19 Minimum Effective Dose and Long Term Training50:08 Longevity vs Being Your Best Now54:16 Blood Work and Supplement Periodization57:11 Overrated Trend Cold Plunge Culture63:37 Using Athlete Injuries to Push Methods65:00 Jim Lavalle's Legacy and Principles71:56 Underutilized Supplements Adaptogens75:28 Mitochondrial Function and Immunomodulators77:43 Misunderstood Supplements Berberine and Amino Acids81:26 Personal Recovery Indicators84:00 Hustle Culture and Building Good Habits87:36 Changed Mind Emotional Regulation and Mental HealthStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A, the KILO Crew answers practical programming questions for coaches and advanced lifters. We discuss how to coach concentric intent for true speed-strength, when to prioritize peri-workout supplements versus foundational health basics, and how to use readiness trends to guide training adjustments.What We CoverCoaching intent and improving concentric speedHow intensity dictates strength qualities across the macrocycleAvoiding overlap and interference between strength phasesPrioritizing peri-workout nutrition vs. essential daily supplementsUsing readiness scores and session RPEs to guide recovery decisionsBuilding work capacity without junk volumeStructuring remedial exercises and managing fatigue in advanced clients00:00 Introduction & Coaching Intent During Concentric Phase  06:12 Workout vs Basic Supplements: What to Prioritize  13:45 Supplement Recommendations for Gen Pop Clients  21:30 Integrating Remedial Exercises Without Disrupting Flow  29:10 When to Pull Back vs Push Forward with Advanced Lifters  36:55 Understanding Work Capacity Training  44:20 Assessing Movement Quality Limitations  52:05 Structuring Volume for Stress-Limited Clients  Who it’s forCoaches and lifters who want to refine periodization, recovery management, and nutrition strategy with real-world context.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall.00:00 Welcome & Introduction 00:19 Designing a Mesocycle: Strength Qualities & Overlap 01:38 Macro vs. Mesocycle Context 06:09 Methods vs. Macrocycle Planning 08:11 Intensity Drives Stimulus & Volume 09:20 Preventing Overlap in Training 10:01 Undulating vs. Standard Periodization 11:12 Adaptation & Variation for Advanced Trainees 12:17 Progression vs. Variation in the A Series 12:57 Novice vs. Experienced Athletes: Repetition vs. Variation 15:04 GPP to SPP: Building Robustness 15:54 B Series Progression & Strength Ratios 17:08 Addressing Weak Links & Mobility 20:25 Addressing Imbalances in Training 23:38 Parallel vs. Phase Undulating Periodization 25:37 Emphasis & Sequential Models 31:04 Reintroducing Eccentric/Isometric Methods After Layoff 33:13 Assessing Readiness 35:15 Interconnectedness of Hypertrophy & Strength 36:07 When to Switch Strength Qualities 37:01 Inconsistent Clients & Periodization 37:44 Parallel Model for Inconsistent or Low-Frequency Trainees 39:34 Adapting Plans to Life Circumstances 40:23 The Importance of Having a Plan 41:47 Mike Tyson Quote & Episode Wrap-UpStay Connected with KILO:Have Questions? Send them to us ⁠⁠here⁠⁠ and we will answer in our Rapid Fire Episodes!Subscribe: Never miss an episode! Subscribe to Between 2 Racks on ⁠⁠Apple⁠⁠, ⁠⁠Spotify⁠⁠ and ⁠⁠YouTube⁠⁠.Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.Follow Us: Keep up with the latest updates and join our community on ⁠⁠YouTube⁠⁠, and ⁠⁠Instagram⁠⁠.Follow the Crew: ⁠⁠Kelsey⁠⁠, ⁠⁠Stephane⁠⁠, ⁠⁠Pauric⁠⁠ & ⁠⁠Alexandra⁠⁠Want to Contact us?: Reach out to us at ⁠⁠[email protected] Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode we break down the PRIMEIGHT, our trademarked framework built around squat, front squat, deadlift, overhead press, incline press, bench press, dip and chin-up. We explain why we moved beyond the classic big three, how pressing across four angles covers the full spectrum of shoulder strength, and why the back squat, front squat, and deadlift create a complete lower body base. Why we moved beyond the big three We wanted a system that created complete, durable lifters, not just big numbers on a few lifts.What the PRIMEIGHT coversFour pressing angles: overhead, incline, flat, and dip for balanced shoulder strengthThree lower-body anchors: front squat, back squat, and deadlift for total lower-body developmentAnd of course, the chin-up.How it fits into the KILO system You’ll hear how the PRIMEIGHT formed the backbone of our original group training programs and led to the 14-day microcycle. We also explain how these movement patterns carry through every level of our programming frameworks.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks with the KILO Crew, we’re joined by Gavin Attorre (@gavinattorre) of Muscle Intelligence to unpack what it really means to coach with intelligence, where systems meet skill, and structure serves individuality.We explore how time spent on the gym floor builds instincts and awareness that no textbook can replace, and how great coaches use those experiences to refine their craft. Gavin shares insights from years of coaching, breaking down how to blend precision with adaptability in real-world coaching.We dig into how great coaches think, the value of building systems that enhance creativity (not limit it), and why communication, consistency, and self-awareness drive long-term progress for both clients and coaches.Key Topics:The evolution of coaching systems and intelligent trainingBuilding skill, awareness, and adaptability as a coachWhy individualization beats cookie-cutter programmingHow to create structure that supports creativityConnect with Gavin:Gavin Attorre ⁠@gavinattorre⁠⁠https://checkout.muscleintelligence.com/sp/certification/⁠⁠https://checkout.muscleintelligence.com/op/coaching/⁠Timestamps:00:00 Introduction and Meeting Gavin09:38 Getting Started in Coaching18:46 Transition to Online Coaching28:47 Training Philosophy and Work Capacity37:32 Breath Work and Recovery Techniques46:24 Building Habits and Client Success55:52 The Importance of Gym Floor Experience68:21 Memorable Training Stories and Camp ExperiencesStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailWarm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.0:00 Introduction0:45 Importance of Warmups2:37 Warmups and Injury Prevention4:05 Evolution of Warmups7:08 Dynamic Warmups10:22 Coaching Clients Through Warmups13:28 Exercise Selection for Warmups16:23 Static Stretching and PNF20:37 CARs vs Pails and Rails23:59 Specific Warmup28:47 Warmup for Remedial Exercises32:19 Foot and Ankle Activation34:14 Advanced Warmup Strategies37:10 Power Training Warmups43:47 Tracking Devices in Warmups45:33 Plyometrics and Elderly Population48:53 Personal Warmup Preferences52:13 Conditioning and Strongman Warmups56:03 Warmups for General PopulationStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailThis week the KILO Crew is plus one. We sit down with Robert Legare, co-founder of ATP Lab Supplements, to talk about building a company that puts trust and quality ahead of hype. From their 2011 launch to their upcoming lab expansion, Robert shares why ATP Lab chose full-disclosure labels, how they approach formulation differently, and what being “banned-substance certified” actually means.The supplement industry thrives on hype. Flashy labels, candy flavors, and big promises. But what happens when a company builds on standards first? Robert explains the difference between marketing-driven products and science-driven formulations, and we dig into how real quality gets made.You’ll hear how to spot red flags on supplement labels, the truth about whey isolate vs concentrate, why EAAs matter during training, and what creatine is actually worth your money. If you recommend supplements to clients, or just want to stop wasting cash, this episode is worth the listen.KILO partners with people we trust. This conversation shows you why ATP Lab met our standards.👉 Learn more about ATP Lab at atplab.com and follow them on Instagram @atp_labs for updates, education, and products that put quality ahead of hype.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailTempo made the rounds this week.... again, so we start by unpacking the viral claim that tempo barely affects hypertrophy. From there, we get practical with deloads and active recovery, outlining when to plan them, when to wait for signs, and simple ways to build relief into a phase without losing momentum. We also clear up a common confusion about “novice, intermediate, advanced” in fat loss and hypertrophy specialization phases and explain how to choose the right progression for a client who is new to metabolic methods but not new to lifting. Finally, we discuss mesocycle, macrocycle and year goals.You will learn:Our thoughts on tempoProactive vs reactive deload strategies that actually helpWhen to use specialization phases and for whomA clean hierarchy for mesocycle, macrocycle, and year goalsWe conclude with a brief update on upcoming program changes and things get emotional.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailWe discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base).What we cover👉 Short- vs long-term work capacity and how to spot session drop-off👉 Recovery pillars: sleep, nutrition, stress, and micronutrients👉 Programming levers: step/constant loading, smart rest, mesocycle loading (ascending/peaking/descending)👉When to use phase, weekly, or daily-undulating models to balance volume and intensity👉Why you don’t chase PRs in high-volume phases, and what to do instead👉 Starting low, progressing volume, and avoiding junk repsActionable, jargon-light guidance to help you bring work capacity back, so training gets harder, recovery gets better, and progress lasts.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailPhase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly overview designed to help personal trainers understand periodization and apply it with confidence.00:00 Introduction to Undulating Periodization1:04 History and Definition of Undulating Periodization3:19 Core Principles of Volume and Intensity Manipulation5:39 Common Misunderstandings About Accumulation and Intensification9:33 Disadvantages for Novice Lifters12:06 Differences Between Periodization Models15:01 Advantages for Long-Term Training44:49 Role of Intentional Training and Goal Setting54:16 Importance of Consistency and Smart PlanningStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailProgramming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.You’ll learn:How we define gen pop (and why that definition changes your plan)Full-body vs upper/lower at low frequencyThe primary and assistance session flow that respects time and recoveryMovement-first progressions before load and intensifiersPractical takes on chin-ups, machines, and mixing in other activitiesSimple periodization that actually fits 2-3 day schedules⁠Join The Continuum!⁠Thanks for tuning in!0:00 Introduction to Gen Pop Training7:31 Training Frequency and Program Design13:39 Exercise Selection and Movement Patterns21:15 Program Structure and Exercise Order27:43 Coaching and Exercise Progression34:11 Training Volume and Recovery40:30 Periodization for Gen Pop Clients46:24 Exercise Progression and Movement Quality52:12 Online vs In-Person Coaching57:40 Introduction to The ContinuumStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailThis week on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative strength standards really mean for both men and women, and how to approach training for unique events like Hyrox.We also dig into:Step vs. constant loading in specialty squat and deadlift variationsPeriodization for bodybuildingSmart ways to build neck strength safelyAdjusting training models for different populations and goalsPlus, we introduce The Continuum, our new subscription-based education and community platform, complete with monthly webinars, structured forums, and live Q&As.0:00 Introduction1:08 Determining Limiting Lifts in Strength Ratios4:20 Relative Strength Ratios for Males vs Females8:43 Programming for Neck Training41:22 Addressing Shoulder and Thoracic Mobility Issues44:16 Programming for 50-60 Year Old Novice Clients51:55 Announcement: The Continuum Launch and Labor Day SaleStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailThe KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A.0:07 Introduction and Rapid Fire Q&A0:19 Training Upper Body Hypertrophy and Lower Body Strength2:58 Incline Dumbbell Curl Variations4:00 Sets Required for Strength8:47 Conditioning Program Manipulation11:55 Periodization Models in Soccer16:07 Hormonal Changes and Strength Ratios in Women20:21 Time Under Tension39:00 Step Loading vs Constant Loading in Contrast Training44:12 Exercise Naming ConventionsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailThis week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique.We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a cosmetic role—they serve as the structural and neural support behind better posture, injury prevention, and increased force output on your compound lifts.In this episode, you'll learn:The real reason remedial muscles matter for strength, hypertrophy, and longevityWhy the neck is one of the most high-leverage muscles you’re probably not trainingHow to build well-rounded arms and delts using strength curve variationThe connection between forearm and grip work and joint integrityHow proper calf and anterior tibialis training supports performance and prevents injuryHow to program these movements across training phases (and why timing matters)When to adjust loading based on muscle fiber makeup and recovery demandTips on variation, stability, and execution so you actually get resultsWhether you're an athlete, coach, or gen pop lifter who wants to train smarter and look jacked doing it—this episode is your complete guide to getting the most out of the smallest muscle groups.00:00 Introduction to Upper and Lower Extremity Training00:35 Importance of Remedial Movements02:37 Neck Training Essentials10:33 Deltoid Training Techniques20:09 Triceps Training Strategies26:39 Biceps and Elbow Flexors28:18 Understanding the Brachialis and Brachioradialis28:58 Risks of Scott Curl Exercises33:50 Forearm Training Techniques41:54 Grip Strength and Its Importance42:46 Calf Training Strategies52:24 Final Thoughts on Extremity TrainingStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailThis week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength.Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space. From the science to the programming, you’ll walk away with a clear understanding of how to develop explosive athletes.We cover:The evolution of speed strength terminology from Russian and European roots to modern performance science Clear definitions of explosive strength, starting strength, and reactive strength—and how each fits into power developmentThe force–velocity continuum (simplified)Practical training strategies and specialty techniquesWhy hypertrophy and max strength still lay the foundation for meaningful power developmentReal-world coaching insights, including Steph’s experience training NFL All-Pro Steven JacksonWant to go deeper? Check out:The Power Specialization Course (focused on power training in the weight room)The Sports Performance Seminar (for full-scale athletic periodization)The Specialty Techniques Course (60+ techniques, real-time applications)Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

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.

Send us Fan MailIn this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees.We also cover:GBC loading strategiesNovice fat loss vs. strength macrosFull-body programming tipsCoaching vs. rest timeFlywheel training (do you even need it?)Macro setups for female athletesAnd more!Tons of practical takeaways for coaches training both gen pop and athletes.00:00 Introduction to Rapid Fire Key A00:19 Deciding When to Cut Exercises04:13 Training Age and Strength Ratios12:23 Fat Loss and Strength Training for Novices21:06 Managing Load and Fatigue in GBC Programs31:52 Understanding Linear Periodization for Body Composition33:45 Challenges of Full Body Training for Novices36:28 Coaching Strategies for Novice Clients40:23 The Role of Flywheel Training in Strength Programs43:55 Strength Training for Athletes: Basics vs. Gadgets51:11 Off-Season Conditioning for Female Rugby Athletes54:15 Macro Breakdown for Female Rugby AthletesStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions.We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time.Next, we dive into the “glute bias everything” trend that’s dominating social media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.Other topics include:Why your hip flexors feel weak—and how to fix itProgressions for correcting anterior pelvic tiltHow posture shapes exercise selectionIf C-series lifts move up, does your warm-up change?Strength standards by sport and how RFD shifts trainingAdvanced lifters training 3x/week, with variations based on male vs. female physique goalsProgramming for athletes on gearFloating heel exercises—useful or unnecessary?🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!00:00 Introduction and Episode Overview00:34 Hypertrophy and Fat Loss: Linear Model Discussion04:09 Classic Contest Prep Approaches07:55 Training Tips for Hip Flexors and Abs11:25 Correcting Anterior Pelvic Tilt17:48 Posture Assessment in Training23:14 Strength Standards and Power Development27:41 Strength Reserve and Injury Prevention28:49 Case Study: Isaiah Pacheco's Injury and Recovery30:04 Programming for Advanced Trainees31:34 Training Considerations for Older Athletes33:22 Periodization for Enhanced Physique Athletes38:09 Cross Education and Unilateral Training42:39 Floating Heel Strength Exercises45:29 The Glute Obsession: Balancing Lower Body Training49:23 Upcoming Events and AnnouncementsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry.From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid advice for young coaches feeling bombarded by conflicting messages.Discover the importance of tried-and-true methods, learn how to identify genuine expertise, and get practical tips on staying grounded amid the chaos.This episode is a must-listen for any coach striving to cut through the noise and focus on what truly matters.00:00 - Welcome and Introduction 02:45 - The Prevalence of Noise in the Fitness Industry 07:30 - Influencers vs. Educators: Who to Trust? 12:15 - The Pitfalls of Following Trends 18:40 - The Importance of Tried-and-True Methods 24:10 - Debunking Misconceptions in Fitness and Research 31:00 - How Young Coaches Can Navigate the Chaos 38:50 - Current Trends and Their Impacts 46:20 - Ignoring the Noise: Practical Steps 52:30 - Q&A: Listener Questions Answered 59:20 - Conclusion and Final Thoughts Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailWelcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of balancing them for optimal results, and the methodology behind adjusting them based on individual client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.00:00 Introduction to Volume, Intensity, and Frequency00:20 Defining Volume, Intensity, and Frequency01:57 Prioritizing Variables for New Clients04:43 Hierarchy and Context of Training Variables06:28 Intensity and Training Targets19:47 Volume Prescription and Client Adaptation27:28 Understanding Volume Tolerance and Genetic Limits28:28 Balancing Volume and Intensity for General Population29:04 The Importance of Program Design and Periodization31:33 Advanced Training Strategies and Volume Management32:51 Periodization Models for Optimal Recovery35:25 Using Buffers for High-Quality Training39:51 Training Novices with Sub-Maximal Loads41:39 Monitoring Training Loads and Adjusting Variables43:23 Studies Confirming Volume and Hypertrophy45:54 Balancing Hypertrophy and Performance53:59 Final Thoughts on Volume and Training StrategiesStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailGet ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach.We break down the ideal training macros for a high school wide receiver balancing 2–3 days of training outside of team football, followed by periodization strategies for soccer players dealing with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!00:00 Introduction and Episode Overview 00:21 Ideal Training Macro for High School Wide Receiver 06:31 Linear Periodization for Soccer Players 07:53 Chin-Up and Dip Progressions 11:34 Breaking the Rules in Training 18:55 Full Body Splits vs. Upper/Lower Splits 21:04 Biomechanics in Training 25:48 Seated Good Morning Progressions 26:30 Choosing the Right Equipment for Training 28:18 Strength Training for Master Sprinters 34:35 Addressing Stagnation in Lifts 40:43 Balancing Multiple Training Goals 44:53 Managing Training During High Stress Periods 48:46 Conclusion and Next Steps Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailDive into this week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table.We begin by examining the meaning of training saturation and its relevance to periodization. Then, we shift focus to the off-season training habits of NFL players, examining recurring injuries and what might be missing in their preparation. Do you have clients asking to train only once a week? We share our hot take on the importance of frequency for building results.Next, we take a closer look at the role of Smith machines in strength training and when they might be beneficial (or not). For those struggling with knee or hip issues during squats, we provide alternative exercises to effectively train the lower body, particularly the quads. Finally, we weigh in on programming with horizontal row machines versus standard row machines and offer guidance on maximizing their effectiveness.Whether you’re a coach fielding similar questions from clients or a fitness enthusiast eager to level up your knowledge, this episode delivers actionable advice you can apply today. Hit play now to join the conversation!Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailUnlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength.We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength deficit, association, and reserve. Discover what these mean in real-world terms and why they’re critical for optimizing performance.You’ll gain insight into how strength directly impacts other qualities, while also learning about the neurological adaptations that make strength training so powerful. We discuss the role of mobility as a fundamental base for building strength and how it supports better movement and performance.Perfect for coaches refining their programming expertise or fitness enthusiasts striving to maximize results, this episode delivers actionable takeaways to help you build smarter, more impactful training strategies. Hit play now and take your training to the next level!Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailUnlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the backbone of any successful program.What exactly are “the basics,” and why are they often misunderstood as “too simple”? We break it all down, exploring how patience and precision turn simplicity into strength. Basics does not just apply to exercises, there are basic principles to periodization and programming as well.You'll gain insights into key programming principles, including the inverse relationship between volume and intensity and how to understand it effectively. Learn why prioritizing movement patterns over isolated muscle groups brings clarity and efficiency to your training, and discover how to spot the difference between a program that’s “basic but brilliant” and one that’s just plain lazy.Whether you’re a coach refining your knowledge or a fitness enthusiast looking to understand strength programming better, this episode is packed with actionable takeaways to elevate your approach. Press play now and start building smarter, stronger programs today!Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailGet a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related challenges and ensure balanced, effective programming.We also unpack the meaning of training economy, showing how it influences exercise selection and workload management to maximize efficiency without sacrificing performance. Plus, we take a closer look at the critical difference between training by muscle groups versus movement patterns, helping you design programs that deliver better results.Whether you're a coach refining your craft or a fitness enthusiast looking to deepen your knowledge, this episode delivers practical insights to elevate your programming skills. Hit play now and subscribe for more actionable tips and in-depth discussions!Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.