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 PAILS & RAILS to GBC to Behind the Neck Press & More
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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 about the best time to use FRC PAILS & RAILS? We’ll break it down.
But that’s not all—we elbows flaring during the Overhead Press and how to fix it, the reasoning behind DB lunges in intensification phases, and how split squat variations fit into the programming puzzle. Plus, we discuss an exercise we love, Behind the Neck Press and unpacking the Stage System ascending rep scheme for advanced lifters.
This episode is all about equipping you with clear, practical advice to fine-tune your programming skills and elevate your results. Stick around because we’re answering your questions and delivering the solutions you need. Let’s kick it!
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