Between 2 Racks
Welcome to Between 2 Racks, the podcast where strength training meets strategy, brought to you by the expert coaches at KILO. This is your go-to source for actionable insights and in-depth discussions on all things strength training program design and periodization.
Hosted by seasoned professionals with years of hands-on experience, we deliver practical knowledge to elevate your coaching game and transform your understanding of effective training.
Each episode is packed with expert advice and real-world applications. Tune in, take notes, and transform your approach to fitness. Let's kick it!
Episodes
54 episodes
Rapid Fire Q&A: From 1x Per Week to Asymmetrical Splits to Intermittent Fasting & More
Join us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical spli...
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Episode 54
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49:16
Rapid Fire Q&A: From Loading Tips to Strength Curve vs Resistance Curve to Fiber Makeup to Much More
Get ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game.We’re digging into whether you should always step load y...
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Episode 53
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56:27
Rapid Fire Q&A: From BJJ to Shrugs to Chin-Up Plateaus & More
Dive into this Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-se...
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Episode 52
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55:37
Rapid Fire Q&A: From PAILS & RAILS to GBC to Behind the Neck Press & More
Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious ...
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Episode 51
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52:53
Active for Life: Incorporating Fitness Outside of the Weightroom
Tune in for our thoughts on staying active beyond the weightroom and the importance of building a truly active lifestyle. It might come as a surprise, but we’re firm believers in the importance of staying active beyond just strength training. F...
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Episode 50
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52:39
Rapid Fire Q&A: From Volume toTraining Splits to Weightlifting Belts & More
It’s time to dive into a jam-packed Rapid Fire Q&A episode! We kick things off by exploring the science behind the 60-minute cortisol-testosterone explanation and breaking down how understanding these studies impacts training decisions. Nex...
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Episode 49
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56:08
Deadlift Q&A: The King, Straps, Managing Fatigue & Variations
Get ready to tune in for the king of lower body lifts! In this episode, we share why the deadlift holds a special place in our hearts and dig into a series of viewer-submitted questions. From using straps and to exploring deadlift variations, n...
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Episode 48
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49:35
Hypertrophy Conversation: The Secrets, Strength & Simplicity of Gains
Join us for another conversation on everybody’s favorite…. hypertrophy! We tackle why Steph gets frustrated with it, the "dirty little secrets" of muscle growth and share our guidelines for protein goals and nutrition tips during hypertrophy ph...
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Episode 47
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54:37
Sports Performance Conversation: Priorities, Frustrations, Biomotor Abilities & More
Dive into this episode, "Sports Performance Discussion: Priorities, Frustrations, Biomotor Abilities & More," where we unpack what sports performance training means at KILO and why it matters. We explore the critical biomotor abilities ever...
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Episode 46
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59:51
Rapid Fire Q&A: From Arms to Periodization to 2x Day to Olympic Lifts For Youth
In this episode of "Rapid Fire Q&A," we tackle a wide range of listener-submitted questions, delivering insightful answers to help you level up your training and coaching.Wondering if once-a-week arm work is enough to grow your "guns...
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Episode 45
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56:23
Strength Ratios: Understand, Apply and Optimize
Strength ratios are often talked about, but how well are they truly understood? In this episode, we break down the concept of strength ratios—where they come from, what they actually mean, and how they vary across different sports and training ...
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Episode 44
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58:10
Chin-Ups: Unlocking Greater Strength with Progressions and Variations
Chin-ups are a timeless classic in strength training, but what makes them so effective? And how can you fine-tune them to maximize results?In this episode, we break down everything you need to know about chin-ups and why they’re a staple...
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Episode 43
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58:54
Rapid Fire Q&A: From Gains for Performance to Advanced Loading to Being a Good Coach
It’s time for another fast-paced and knowledge-packed Rapid Fire Q&A episode!We start by exploring how to balance hypertrophy-focused goals with athletic performance, ensuring clients achieve both strength and function. Then, ...
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Episode 42
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51:36
Split Squats: Our Love-Hate Relationship with the Split Squat
Split squats—love them or hate them, they’re a staple in many training programs. But how do you really get the most out of this powerful yet often misunderstood exercise?In this episode, we take a deep dive into our love-hate rela...
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Episode 41
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44:46
Rapid Fire Q&A: From Hip Thrusts to Tension to Remedials to Performance
Get ready for a jam-packed installment of Rapid Fire Q&A where we tackle a wide range of training questions sent in by our listeners. From the role of hip thrusts in our programming to the use of “tension” for hypertrophy, to Post Activatio...
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Episode 40
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59:00
Specialty Techniques: Misconceptions, Mastery & Game-Changing Insights
In this episode, we unveil our new Online Specialty Techniques Course, designed to be a game-changer for coaches ready to take their skills to t...
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Episode 39
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50:46
Breaking the Rules: Block & Mesocycle Loading, Training Splits & A Series
This is part two of our "Breaking the Rules" series, where we continue to challenge our conventional training frameworks and explore advanced strategies.We break down block loading, examining extensive, intensive, and progressive loading...
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Episode 38
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55:29
Breaking the Rules: Macrocycles, Exercise Selection & Periodization
Understanding the rules is key—properly breaking them is where true mastery begins. In this episode, we explore the art and science of stepping outside our foundational frameworks. We discuss why mastering and fully understanding systems is ess...
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Episode 37
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52:43
Rapid Fire Q&A: From Books to Scapular Control to Push-Ups
Get ready for a fast-paced and informative Q&A session with the Crew! We share key book recommendations for strength coaches looking to elevate their expertise, break down strategies for addressing weak hip extensors, and explore how short ...
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Episode 36
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47:53
A Year in Review: Stubborn with the Vision, Flexible with the Plan
"A Year in Review: Stubborn with the Vision, Flexible with the Plan" takes you on a lively and insightful journey through 2024. We celebrate our achievements, reflect on the challenges we faced, and share some of our ambitious goals for 2025. F...
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Episode 35
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58:50
Rapid Fire Q&A: From Jump Testing to Aerobic Training to Push/Pull/Leg Split
Get ready for an information-packed installment of Rapid Fire Q&A where we tackle various topics designed to sharpen your training approach. We kick things off with an in-depth exploration of jump-testing protocols, discussing their value a...
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Episode 34
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49:12
From GPP to SPP: Athlete Off-Season Assessment
This episode dives into the Online Athlete Off-Season Assessment Course, where we break down what to focus on and why it matters. We cover the overarching structure of the General Preparation Phase (GPP) and the Specific Preparation Phase (SPP)...
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Episode 33
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51:56
Max Strength Conversation: The Mother of all Strength Qualities
Join the KILO Crew to uncover the essence of strength in this episode! We break down why developing maximal strength is one the most critical foundational qualities in the weight room and how it impacts everything else in your training. You'll ...
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Episode 32
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56:02
Rapid Fire Q&A: From Extended Sets to Specialty Bars to Eccentric Strength
Dive into the latest installment of Rapid Fire Q&A, where we tackle a wide array of compelling strength training topics. Discover expert advice on effectively using extended sets within a periodized framework and explore whether there's an ...
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Episode 31
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53:01
Body Comp Conversation: Fat Loss & Hypertrophy Food for Thought
Join us for an insightful episode where we candidly discuss the topic of Body Composition Training. In this open discussion, we share our diverse views on optimizing body composition, uncover often-overlooked elements that can make a significan...
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Episode 30
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55:58