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!
Between 2 Racks
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 practical strategies to sharpen your approach.
We break down the ideal training macros for a high school wide receiver balancing 2–3 days of training outside of team football, followed by periodization strategies for soccer players dealing with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.
We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.
Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.
Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!
00:00 Introduction and Episode Overview
00:21 Ideal Training Macro for High School Wide Receiver
06:31 Linear Periodization for Soccer Players
07:53 Chin-Up and Dip Progressions
11:34 Breaking the Rules in Training
18:55 Full Body Splits vs. Upper/Lower Splits
21:04 Biomechanics in Training
25:48 Seated Good Morning Progressions
26:30 Choosing the Right Equipment for Training
28:18 Strength Training for Master Sprinters
34:35 Addressing Stagnation in Lifts
40:43 Balancing Multiple Training Goals
44:53 Managing Training During High Stress Periods
48:46 Conclusion and Next Steps
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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- Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
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- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
- Want to Contact us?: Reach out to us at info@kilostrengthsociety.com