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
112 episodes
Rapid Fire Q&A: Programming Goals, Strength Ratios, and Smarter Exercise Selection
In 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 conve...
Rapid Fire Q&A: Strength Reserve, Specificity & Smarter Peaking
In 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.<...
Recovery Cost: The Hidden Variable in Exercise Selection
Exercise 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 KI...
Sports Performance: Tapering, Power, Plyos & In-Season Decisions
In 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 w...
Sports Performance: What Coaches Get Wrong in the Off-Season
In 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 performan...
Rapid Fire Q&A: Training Around Injury, Specializations, and Long-Term Planning
In 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 w...
Training vs Working Out: Why Most People Never See Results
Most 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 re...
Rapid Fire Q&A: 30-Minute Training, Full Body Programming, and Rep Ranges
In 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, includin...
Train Strength, Don’t Test It: How to Build Strength Without Constantly Maxing Out
Most 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 fastes...
Cluster Training Explained: When, Why & How
Cluster 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...
Rapid Fire Q&A: Hatfield, Chains, IMCA & More
In 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. Wh...
The Missing Layer of Programming: How to Load Across Phases
Loading 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 ma...
Loading Explained: The Most Misapplied Skill in Strength Training
Loading 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 primar...
How We Individualize Training: The Layers That Drive Results
Episode 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...
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...
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...
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 ...
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...
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...
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 ...
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...
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...
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...
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...
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 ...