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
68 episodes
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
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