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!
Between 2 Racks
Rapid Fire Q&A: From Volume toTraining Splits to Weightlifting Belts & More
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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. Next, we discuss adapting a 4-day OSR program into a 3-day microcycle, offering tips to restructure and organize it effectively.
For general population clients, we explain periodization strategies and how to manage training volumes (low, medium, high) based on progression from beginner to intermediate levels. Wondering what muscle groups to prioritize during General Preparatory Phases (GPP) for soccer players? We highlight key areas to focus on for performance gains.
Have you ever wondered how foot positioning during leg curls (toes in, neutral, toes out) alters muscle activation? We share insights on how these variations influence the exercise and what they mean for your programming.
We also provide our thoughts on using weightlifting belts and oscillating strength training.
Don’t miss out on this knowledge-packed Q&A session—tune in now and walk away with more insights and tips than you tuned in with!
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