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
76 episodes
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
Let's Talk About It: Tempo & Hypertrophy, Deloads & Training Goals
Tempo 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 s...
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Episode 74
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1:05:08
Work Capacity Isn’t Dead: You Stopped Training It
We 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 negl...
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Episode 73
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1:06:40
Riding the Waves: The Pros & Cons of Phase Undulating Periodization
Phase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly ov...
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Episode 72
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56:12
General Population Clients: Training 2X or 3X Per Week Framework
Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.You’ll lear...
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Episode 71
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1:00:54
Rapid Fire Q&A: Mother Lifts, Hyrox, B Series, Neck, Bodybuilding Chat & More
This week on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative st...
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Episode 70
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55:06
Rapid Fire Q&A: Is TUT Important & More
The KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A.0:07 Introduction and Rapid Fire Q&A0:19 Training Upper Body Hypertrophy and L...
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Episode 69
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46:17
Small Muscles, Big Impact: Neck, Delts, Tris, Bis, Forearms & Calves
This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique.
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Episode 68
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53:18
Power Training Principles: Simplifying Speed Strength for Coaches
This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength.Steph leads a detailed, no-nonsense breakdown of what speed strength really is, h...
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Episode 67
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1:06:31
Rapid Fire Q&A: Hyrox, Books, Quad Squats, Hack Squats & More
Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX.We break down what the sport demands and how we’...
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Episode 66
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47:29
Rapid Fire Q&A: Training Age vs RSR, Novice Body Comp, Full Body, Macros & More
In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying tr...
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Episode 64
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57:17
Rapid Fire Q&A: Linear for Body Comp, Pelvic Tilt, Hip Flexors, 3x Per Week & More
In this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions.We kick things off with an in-depth breakdown of how to structure hypertrophy a...
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Episode 63
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51:31
Coaching in a Noisy Industry: How to Stay Grounded When Everyone's Yelling
In Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry.From social media influencers to the latest scientific studies, we dissect how to discern valuable informat...
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Episode 62
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51:37
Volume, Intensity & Frequency: Manipulating Variables to Drive Results
Welcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on ...
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Episode 61
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56:40
Rapid Fire Q&A: Sports Specialization, Biomechanics, Weaknesses & More
Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and pra...
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Episode 60
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49:11
Rapid Fire Q&A: Saturation, 1x Per Week, Smith Machines & More
Dive into this week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table....
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Episode 59
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49:33
Strength is King: Strength Deficit, Association & Reserve
Unlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength.We explore why strength is ...
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Episode 58
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56:05
Basic & Brilliant: Strength Training Fundamentals That Never Fail
Unlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the b...
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Episode 57
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52:43
Programming Considerations: Frequency, Movement Patterns & Training Economy
Get a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the...
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Episode 56
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46:49
Rapid Fire Q&A: From Forearms to Progressive Overload to Neuromuscular Coordination & More
Dive into this listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is...
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Episode 55
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51:59
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