Between 2 Racks

Send us Fan MailIntermuscular coordination is the skill of becoming more efficient at a specific lift, and it plays a major role in long-term strength development.In this episode of Between 2 Racks, the KILO team breaks down how the nervous system organizes the muscles involved in a movement so each repetition becomes more stable, repeatable, and efficient. They explain why this quality is highly specific to the exercise, why beginners need frequent exposure rather than constant variation, and why carryover depends on how similar two movement patterns truly are.The discussion then moves from theory to programming. You’ll learn why most intermuscular coordination work belongs below 80% of 1RM, why 70-80% is often the most productive range, and how KILO’s buffer system preserves total volume while reducing fatigue within each set. The team compares a traditional 3x12 approach with a 6x6 structure, explains the value of constant loading, and shows how high-quality repetitions can improve motor learning, concentric speed, and recovery.They also cover how this approach applies differently to beginners, intermediate trainees, and advanced lifters approaching a plateau, and why it can be useful when recovery is limited without abandoning productive training. The planned discussion of intramuscular coordination continues in the next episode.This is not about making training easier.Before you ask for more force, build a better way to express it.0:00 Introduction0:36 Why intermuscular coordination matters for strength training1:15 Defining intermuscular coordination in simple terms3:37 Does intermuscular coordination carry over between exercises9:10 Central factors and the nervous system connection12:14 Why intermuscular coordination matters for advanced lifters14:39 How to train intermuscular coordination17:56 Volume, hypertrophy and neural adaptation working together19:37 Training intensities and the 70% to 80% sweet spot22:34 Applying this to assistance and accessory lifts23:56 Explaining the buffer system26:41 Why constant loading beats step loading here28:07 How the buffer increases concentric speed and motor unit recruitment31:27 Why this benefits both beginners and advanced lifters34:12 Programming across accumulation and intensification mesocycles36:24 Knowing when to move on from this training style38:22 Applying this method with true beginners43:02 Using the buffer system for deload and recovery45:47 Applying the buffer to primary lifts like deadlift and front squat49:08 Final thoughts and preview of next episodeStay 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 MailWhat should change when an athlete’s schedule, training age, or recovery does not fit the model?In this Rapid Fire Q&A, the KILO team works through the programming decisions that appear when textbook structure meets a real athlete or client.The episode opens with off-season planning for hockey: how training age, competition schedule, and the athlete’s biggest weakness should determine whether you extend anatomical adaptation, hypertrophy, maximum strength, or power. From there, the discussion moves into step loading versus constant loading, including why two sessions can carry the same average intensity but produce different exposures, recovery costs, and strength outcomes.The coaches also explain where RPE and reps in reserve fit inside a percentage-based system, why RPE is often unreliable for selecting load, and where it can still help evaluate the overall stress of a session. They then break down when a client may need to move from low to medium volume, why consistent programming makes that decision easier, and how to give general-population clients the feeling of “more work” without compromising the quality of their strength training.The episode closes with two sharp questions: when twice-weekly training is enough, and when expectations need to change, and why the upper body is “smart” while the lower body is “dumb.”Between 2 Racks is produced by KILO, a coach-led education company for personal trainers and strength coaches who want durable principles, not disposable tactics.Better coaching starts with better decisions.0:00 Intro rapid fire Q&A format0:26 Hockey off-season training progression7:53 How training age affects anatomical adaptation length8:24 Training while still playing at night9:38 Step loading vs constant loading11:10 Step load vs constant load volume math breakdown15:17 Using RPE and RIR19:12 Why RPE is inaccurate for load selection23:32 Moving from low to medium or high volume26:51 Managing clients who want more work than they need32:59 Why training twice a week is frustrating37:05 Weekly activity recommendations research38:12 Why upper body training is more complex than lower body44:02 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 MailAssistance exercises should do more than fill the second half of a training session.In this episode of Between 2 Racks, the KILO Crew explains how to build the upper body B Series and the reasoning behind every major programming decision within it.The discussion begins with the role of the B Series in developing strength, hypertrophy, muscular balance, and sufficient weekly exposure. Stéphane explains how the 90-degree principle emerged from analyzing training outcomes and how it can be used to organize pressing angles across a session, mesocycle, macrocycle, and training year.The crew then breaks down the B2 exercise, including how horizontal rows, leaning 45-degree pulldowns, and vertical pulling variations complement the work performed in the A Series. They also discuss grip width, hand position, exercise selection, equipment limitations, and why the effects of an exercise must be considered across the entire training week.Finally, the episode covers tempo and loading. You will learn when tempo should be strictly followed, when a controlled natural rhythm is enough, and how to progress B Series loading across a three-week mesocycle. The crew also explains why the A Series demands an athlete’s approach while the B Series allows the trainee to put on a bodybuilder’s hat and train closer to concentric failure.This episode is a detailed look at the difference between writing workouts and designing training programs.Better assistance work begins with better reasoning.To learn the entire system, enroll in KILO's ⁠Program Design Course⁠ and begin your journey to earning your Level 1 Certification.00:00 Intro to upper body B Series00:19 Defining the role of the B Series01:04 Building muscular balance and pairings01:39 Origin of the 90° Principle09:27 Applying the principle across mesocycles11:03 Why it helps novice trainees12:19 B2 exercise selection philosophy14:08 Rotating primary and assistance exercises19:34 Choosing B2 exercise types29:31 Dumbbell row vs seated row38:44 Tempo philosophy for B Series44:32 Loading and training to failure47:51 Tracking progressive overload50:17 Two sets vs more sets to failure52:14 Course reference and 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 MailExtended sets can be highly effective for hypertrophy, strength development and work capacity, but only when the trainee has earned the right to use them.In this episode of Between 2 Racks, the KILO Crew breaks down how extended set techniques work, when they belong in a program and why adding intensifiers to every workout can quickly become counterproductive.The discussion covers:• 1 1/4 reps• Double Barrel • Rest-Pause• Max-Rep sets• Reps for Time• Post-Fatigue Partials• Assisted Reps• Drop Sets• Mechanical Advantage Extended Sets• Variable Muscle Action, or VMAYou will learn how strength curves determine where partial reps should be performed, how to introduce intensifiers gradually, which techniques are better suited to B and C series, and how training age, recovery capacity and technical failure should influence programming decisions.The central coaching lesson is simple: a trainee must first learn how to execute a standard set with genuine effort and technical control. There is nothing valuable to extend when the original set was never taken close to its true capacity.Extended sets are tools. Use them in the right phase, for the right goal and with a trainee who can recover from the additional demand.Learn more about KILO’s Specialty Techniques course and education for strength coaches.Subscribe to Between 2 Racks for weekly conversations on program design, periodization, strength training and the coaching process.0:00 Intro to extended sets1:29 What is an extended set3:00 1 1/14 reps6:24 When to 1 1/14 reps in programming10:46 Earning the right to use intensifiers17:45 Double barrel technique18:35 Rest-pause sets22:27 Max reps25:06 Reps for time27:41 Post fatigue partials29:41 Assisted (cheat) reps32:38 Drop sets37:33 Mechanical advantage extended sets43:11 Variable muscle action (VMA)47:47 Wrap up and coaching takeawaysStay 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 MailWhat movement patterns are commonly neglected in general population programming? How should training change as a client progresses from novice to intermediate? And what can volume load tell a coach about the actual demands of a program?In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming and coaching questions.The discussion begins with the squat, hip hinge and overhead patterns, including why discomfort should not automatically lead a coach to remove an entire movement pattern. The better approach is often to find an appropriate regression, establish a workable starting point and progressively rebuild the client’s ability to perform the movement.The conversation then moves into the transition from novice to intermediate training. Stéphane and Pauric explain how movement repetition, exercise variation, loading accuracy and periodization can evolve as a trainee develops greater technical competency.They also clarify the difference between total and relative volume load, how accumulation phases build the work capacity required for intensification, and why higher-volume training can improve a trainee’s ability to express strength later in the program.The episode concludes with early signs of under-recovery, the limitations of wearable data and a practical framework for abdominal training. The crew covers where ab training should begin, the role of stabilization, how to progress trunk and hip flexion exercises, and which movements they most often use with clients.For trainers and strength coaches, this episode is a reminder that better programs are built through sound decisions, logical progression and an understanding of how each phase prepares the trainee for what comes next.Build the base, then earn the progression.0:19 Over- and under-prioritized movement patterns1:34 Regressing and rebuilding the squat pattern11:43 Using linear periodization with new clients14:54 What is volume load?17:55 Relative volume load in program design21:28 Old-school Nautilus and Arthur Jones’ training philosophy23:03 Why work capacity supports intensification25:11 Buffers versus straining under load26:58 A sprinting analogy for work capacity28:38 Signs a client is under-recovered29:23 Wearables and recovery metrics30:45 The Charles Poliquin grip test story31:47 Ab training and stability basics33:18 Where should ab training begin?35:51 Favorite ab exercises39:46 Final principles for training absStay 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 systems used in strength training today were built through decades of coaching, research, experimentation, and education.In this episode, the KILO Crew traces the people and resources that most shaped their understanding of programming, periodization, strength development, power, and coaching.Stéphane explains how Charles Poliquin first expanded his view beyond bodybuilding and introduced a more technical approach to exercise selection, tempo, loading, and nervous system development.The conversation then moves through Ian King’s systematic thinking, Joe DeFranco’s ability to blend training philosophies, Larry Vinette’s role as a true mentor, and the foundational work of authors and researchers including Vladimir Zatsiorsky, Yuri Verkhoshansky, Mel Siff, Mike Stone, Tudor Bompa, Carmelo Bosco, Dan Baker, William Kraemer, Steven Fleck, and many others.They also discuss why understanding research requires more than reading an abstract, how trusted educators can help coaches interpret science, and the importance of knowing where the principles behind modern strength training came from.The episode closes with an important distinction: the KILO system is not presented as the only successful approach to training. It is a connected framework built from established principles, years of application, and a clear understanding of how the pieces fit together.Know where the ideas came from, then learn how to apply them.RECOMMENDED READING12 Essential Books That Shaped Our Strength Training Philosophy, read the full article ⁠here⁠.Science and Practice of Strength TrainingVladimir Zatsiorsky, William Kraemer and Andrew FrySupertrainingYuri Verkhoshansky and Mel SiffPoliquin PrinciplesCharles PoliquinStrength and Power in SportPaavo KomiThe Physiology of TrainingGregory Whyte and Neil SpurwayStrength and Conditioning: Biological Principles and Practical ApplicationsMarco Cardinale, Robert Newton and Kazunori NosakaStrength and Conditioning in Sports: From Science to PracticeMichael Stone, Timothy Suchomel, W. Hornsby and John WaglePeriodization of Strength Training for SportsTudor Bompa and Carlo BuzzichelliScientific Foundations and Practical Applications of PeriodizationG. Gregory HaffHow to Write Strength Training ProgramsIan KingFitness and Strength Training for All SportsJurgen HartmannDeveloping the Athlete: An Applied Sport Science Roadmap for Optimizing PerformanceWilliam J. Kraemer, Nicholas Ratamess and Thomas Newman0:00 Introduction OGs of strength training1:07 Charles Poliquin the foundational influence6:56 Ian King18:29 Joe DeFranco20:09 Eric Cressey and Christian Thibaudeau22:15 Larry Vinette26:09 Gilles Cometti and Supertraining27:38 Science and Practice by Zatsiorsky30:10 Mike Stone 36:04 Schmidtbleicher and German research38:12 Bompa 39:19 Carmelo Bosco40:28 Dan Baker and the Australian research boom42:27 Scandinavian researchers and conditioning science43:46 How to actually approach research today52:08 Closing thoughts and recommended readingStay 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, the KILO Crew breaks down several programming questions that strength coaches and personal trainers run into with real clients.The episode starts with a practical coaching problem: how to fit remedial, accessory, and supportive work into a 40-minute full-body session for a beginner who trains three days per week. From there, the conversation moves into session structure, exercise pairing, training economy, warm-up integration, and how to decide what belongs in the program when time is limited.The crew also discusses when a client actually needs more direct isolation work versus when they simply need better execution and more time under the bar with compound lifts. That leads into a deeper discussion on functional hypertrophy for body recomposition, why it works well under a moderate deficit, and how the right training structure can support both hypertrophy and strength retention.The episode also covers ascending and descending mesocycle loading, when each strategy makes sense, why they are not beginner tools, and how they can be used to organize fatigue, volume, and strength expression across a phase. Finally, Pauric explains the difference between acute and chronic training load, and when those metrics become useful for coaches managing mixed-modality athletes.This episode is about making better programming decisions, not adding more exercises for the sake of 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 MailHybrid training is everywhere right now.From HYROX and run clubs to recreational sports, Pilates, conditioning, mobility work, and strength training, more general population clients are adding multiple training modalities into their week.But more training does not automatically mean better results.In this episode of Between 2 Racks, the KILO Crew breaks down how coaches should think about programming for hybrid clients who want to build strength, improve conditioning, move better, and still recover.We discuss why recovery capacity has to guide the program, how parallel emphasis differs from pure parallel training, when strength work should shift to maintenance, and why simply adding more volume can quickly become a problem.Steph and Pauric also explain how to adjust strength training when cardio, running, sport, mobility, or fat loss are part of the goal, including when to use full-body training, upper/lower splits, buffers, zone two work, higher-intensity conditioning, and mobility exposure.The big takeaway: cardio does not kill your gains. Poor programming, poor load management, and ignoring recovery do.If you coach clients who lift, run, play sports, take classes, or want to feel athletic again, this episode will help you make smarter decisions with program design and periodization.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 MailProgressive Anatomical Adaptation Blocks, or PAABs, are among the most misunderstood components of the KILO system.In this episode of Between 2 Racks, the KILO Crew breaks down what PAAB actually is, how it differs from structural balance, and why it should be viewed as strength preparation rather than simply rehab or remedial training.Steph and Pauric explain the difference between building strength ratios and preparing the joints, tissues, and movement patterns required for harder training later on. They cover when a client may need PAAB, when it may not be the best use of time, and why strong trainees, athletes, beginners, and beat-up lifters can all benefit from it in different ways.The conversation also walks through how PAAB sessions are structured, why the work is organized around joints and tissues, and how longer time under tension, slower tempos, eccentrics, isometrics, and controlled ranges of motion help build the foundation for future strength training.This is not about keeping clients in low-level corrective work forever.It is about knowing when to prepare the body, how to progress that preparation, and when to move on to more advanced strength work.PAAB is the foundation that lets better training happen next.0:00 Introduction to PAAB1:41 Origins of structural balance4:51 Structural balance vs anatomical adaptation6:56 What PAAB actually is11:53 When a client needs PAAB14:06 PAAB session structure walkthrough21:16 Building joint work capacity27:52 Specialty methods34:23 Why PAAB blocks are six weeks38:08 How long to stay on PAAB45:17 Progressive shoulder rehab example47:55 MAP assessment and PAAB49:15 Importance of lower back training54:58 Explaining PAAB to clients56:23 Wrap up and 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 Crew works through a wide range of programming questions that strength coaches and personal trainers run into when building real programs for real clients.The conversation starts with whether different body parts can be trained for different goals within the same macrocycle, and why the answer depends on how far apart those goals are, the client’s limitations, and the recovery cost of the overall plan.From there, the crew discusses why KILO has moved away from certain older testing models, including maximal strength deficit testing, and how assessment should evolve as coaching systems improve.The episode also covers how bench angle changes triceps extension variations, why seated, standing, lying, and kneeling leg curls should be viewed more as programming variations than strict progressions, and why limiting lifts do not automatically belong on the first training day of the week.Later, the discussion moves into neck training, conditioning across different macrocycle goals, nutrition adjustments around conditioning sessions, and the difference between relative strength ratios and strength ratios.This episode is a reminder that good programming is not about memorizing rules. It is about understanding the principles well enough to know when a rule applies, when it does not, and what changes downstream when you adjust it.Better coaching starts with better decision-making.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 tackles a wide range of coaching questions around specificity, strength reserve, long-term planning, and how to make better training decisions when the answer is not obvious.The episode opens with a discussion on preparing for HYROX and other strength endurance events, including why most athletes should spend more time building a strength reserve before rushing into highly specific work.From there, the conversation moves into lower body hypertrophy for speed athletes, examining when full range knee-dominant work is useful, when it may need to be reduced, and why the demands of a pure sprinter are not the same as those of a team sport athlete.The crew also breaks down how to think about hypertrophy-focused years versus maximal strength-focused years, especially when applying concepts from specialization courses. They cover heavy inertia work for maximal strength, how rep ranges depend on range of motion and time under tension, and why percentage-based answers often fall short.The episode closes with practical guidance on returning high-training-age athletes after injury and choosing between rapid eccentrics, overcoming isometrics, inertia, and more traditional contrast methods during peaking phases.For coaches, this episode is a reminder that the best training decisions come from understanding principles, not copying methods.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 MailExercise selection is never just about choosing what “works” a muscle. Every exercise comes with a recovery cost, and smart programming depends on knowing when that cost is worth paying.In this episode of Between 2 Racks, the KILO team breaks down how recovery demand changes based on exercise selection, load potential, range of motion, stability, strength curve, muscle length, proximity to failure, and weekly training structure. A squat and a wrist curl do not ask the same thing from the body, but the same principle applies when comparing a leg press to a step-up, a good morning to a deadlift, or a seated leg curl to a standing leg curl. The discussion moves beyond simple “hard versus easy” exercise choices and into the coaching decisions that actually shape a program. Where does the exercise sit in the session? What else is trained that week? Is the goal to drive adaptation, manage fatigue, peak a lift, or support another modality like sprinting, conditioning, or sport practice? This episode is for trainers and strength coaches who want to stop treating recovery as something that happens after training and start seeing it as something built into the program from the beginning.Better exercise selection means better fatigue management. Better fatigue management means better training.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 follow-up episode of Between 2 Racks, the KILO Crew continues the sports performance conversation by moving from off-season structure into the decisions coaches have to make as the season gets closer.The episode starts with a student question on tapering, and whether athletes need a formal taper at the end of the off-season or if the reduction in training volume happens naturally once preseason and in-season demands begin. From there, Steph, Pauric, and Kelsey break down the difference between a true taper, a descending mesocycle load, and the shift from off-season development to preseason performance.They also discuss how to reduce fatigue without detraining the athlete, why maintenance loads matter, and why not every phase of training needs to be a stimulating load. The conversation then moves into power development, including the practical differences between starting strength, explosive strength, and reactive strength, and why most athletes need to earn the right to train higher-level power qualities.The episode also covers how KILO uses plyometric warm-ups to build tissue quality, foot strength, reactive ability, and progressive exposure to higher-impact work without turning every session into a full plyometric day.Finally, the crew discusses in-season programming, where the goal shifts from building qualities to maintaining strength, power, mobility, and tissue integrity without interfering with sport performance.The closer the season gets, the more precise the coaching decisions need to become.0:00 Introduction0:22 Listener Q&A: Tapering in Off-Season Programming3:20 Taper vs. In-Season Training Reduction (Clarification)17:55 Maintaining Fitness Without Detraining (Zatsiorsky's Fitness-Fatigue Paradigm)18:13 Starting, Explosive & Reactive Strength Explained28:42 Plyometric Warmup Protocol39:14 In-Season Programming42:32 Using Assessments In-Season52:20 Final Thoughts & ResourcesStay 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 sports performance training through the lens of off-season program design, and why coaches often rush toward specificity before building the qualities that actually support performance.The conversation starts with one of the most common mistakes coaches make when they only have 8 to 12 weeks with an athlete: skipping the general preparation phase. From there, the episode clarifies the difference between GPP and SPP, how those phases shift depending on timeline and training age, and why “general” training is not the same thing as random training.Pauric, Steph, and Kelsey also discuss why simply getting athletes stronger is not a complete strategy. Strength matters, but so do rate of force development, tissue tolerance, joint integrity, movement quality, and the athlete’s ability to express force within the time constraints of sport. They cover practical standards like strength reserve, the role of relative strength, when hypertrophy helps or hurts, and why volume has to drop as athletes get closer to the season.The episode also tackles one of the most misused phrases in performance training: sport-specific. The weight room should support the athlete’s ability to perform, not imitate the sport poorly.For coaches working with athletes, this episode is a reminder that better off-season training comes from understanding principles, not chasing drills.Build the qualities first. Specificity only works when the base can support it.0:00 Sports Performance Training1:19 Biggest programming mistakes with 8-12 week timelines2:40 GPP vs SPP explained (general vs specific preparation phases)8:54 Why just getting stronger isn't a complete off-season strategy12:59 Assessing a new athlete: what to look for before programming21:47 Strength reserve: what it is and why it matters27:59 When to convert strength into power (the 2x bodyweight squat standard)30:47 Does the strength standard apply to both male and female athletes?33:39 Tissue tolerance and joint integrity in off-season training36:31 When hypertrophy helps vs. when it becomes a distraction44:33 Why training volume must drop as the season approaches47:38 Why "sport-specific" training is often misused in the weight room51:08 Wrap-up / closing notesStay 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 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.

Send us Fan MailMost people think they’re training, but they’re just working out.In this episode, we break down the difference between training and working out, and why that distinction is the foundation of long-term progress. We explain how training requires a plan, a goal, and progression over time, while working out is often just activity without direction.We dive into common mistakes that keep people stuck, including program hopping, constantly switching methods, poor load selection, and failing to track performance. We also discuss how a lack of structure across sessions, phases, and modalities prevents real adaptation, even when effort is high.From a coaching perspective, we explore how to manage clients who prioritize feeling tired over making progress, and why chasing intensity without purpose leads to inconsistent results. We also touch on the role of consistency, exercise selection, and why repeating the basics is often more effective than constantly chasing variation.This episode also highlights the importance of applying structure across all aspects of training, including strength work, conditioning, and even how outside activities are integrated into a program.This is not about doing more, it’s about doing the right things consistently.Because progress isn’t built on random effort, it’s built on structured training.0:00 Intro: Training vs. Working Out1:49 Defining Training: Plans & Goals3:12 Working Out: Activity Without a Goal6:17 Program Hopping Explained7:23 The Many Forms of Program Hopping19:38 Training Methods vs. Random Methods20:46 The Noah Lyles Example30:40 Loading: The Key Differentiator32:14 Underloading vs. Overloading35:58 Mixing Modalities Without Structure42:27 The "Need to Feel the Burn" Trap44:19 Coaches: Finding Your Voice46:02 Personal Trainer vs. Strength Coach49:08 Slow and Steady Wins the RaceStay 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 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.