Between 2 Racks
Between 2 Racks is a strength training podcast from KILO, a coach-led education company built to support personal trainers and strength coaches who want a deeper, more durable understanding of training.
The goal is simple: create a home for sound knowledge. Not trends, not shortcuts, and not recycled talking points.
Each episode explores program design, loading, periodization, and coaching decisions through real-world application. We focus on what holds up over time, where theory breaks down in practice, and how coaches can make better decisions for the people they train.
Hosted by experienced coaches with decades spent in private training, performance settings, and long-term athlete development, the conversations are practical, honest, and grounded in principle.
If you are a coach looking for clarity, depth, and a place to think critically about training, Between 2 Racks is that space.
Let’s kick it!
Episodes
98 episodes
Rapid Fire Q&A: Influential Coaches, Program Novelty & Athlete Durability
In 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, i...
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Episode 99
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57:12
Rapid Fire Q&A: Buffers, Youth Athletes & Evolving Beliefs
In 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 pa...
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Episode 98
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51:10
Power in the Weight Room: Why It Belongs in Long-Term Development
In 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 ...
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Episode 97
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1:03:51
Strength After 40: What Changes and What Doesn’t
In 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 beyo...
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Episode 96
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57:00
The Squat: Principles, Variations, and Driving Progress
In 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 positioni...
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Episode 95
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1:06:04
Rapid Fire Q&A: Isometrics, Contrast, Petersens & Programming Decisions
In 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 ...
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Episode 94
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47:04
Deloads Done Right: Volume, Intensity & Context
In 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 vo...
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Episode 93
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48:35
What Coaches Outgrow: Lessons From Experience
In 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 r...
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Episode 92
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45:30
Execution Over Design: When the Plan Stops Being the Plan
In 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 execut...
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Episode 91
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50:10
The Intermediate Trap: Why Most Lifters Stall After the First Few Years
Most 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 unles...
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Episode 90
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50:22
Why Most Training Programs Fail: When Good Exercises Aren’t Enough
Many 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 ...
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Episode 89
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53:50
Rapid Fire Q&A: Optimal Reps, Resistance Curve, Tactical, Tech, Macros & More
Happy 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 semi...
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Episode 88
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1:02:01
Rapid Fire Q&A: Single Leg Squats, Meso Modifications, Workflow & More
In 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...
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Episode 87
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43:29
Effort Is a Skill: Why Most Lifters Don’t Train Hard Enough
In 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 selec...
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Episode 86
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46:00
Strength Over Hype: More Trends, More Opinions, Part 2
In 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 in...
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Episode 85
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51:45
Strength Over Hype: Our Honest Take on Training Trends
In 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 exer...
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Episode 84
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55:18
Strength Needs Structure: How to Plan the Year and Avoid Program Hopping
In 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 macro...
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Episode 83
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1:05:26
The Evolution of Training: How Programming Changes With Training Age
In 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 varie...
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Episode 82
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1:02:33
Moving the Needle: Optimization, Performance & Mindset with Christian LaValle
In 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,...
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Episode 81
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1:34:17
Rapid Fire Q&A: Strength Qualities, Basic vs Peri-Workout Supps & Readiness
In 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 foundation...
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Episode 80
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40:33
Rapid Fire Q&A: Big Picture Thinking, Parallel Periodization & Much More
In 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 ...
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Episode 79
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50:14
The PRIMEIGHT: Why These Lifts Anchor Our System
In 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 ac...
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Episode 78
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51:01
Building Smarter Coaches: Systems, Purpose & Resilience with Gavin Attorre
In 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....
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Episode 77
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1:08:29
Stop Wasting Your Warm-Up: General vs Specific & What Matters Most
Warm-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 g...
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Episode 76
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57:57
First Guest, Big Standards: Inside ATP Lab with Founder Robert Legare
This 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 s...
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Episode 75
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1:30:15