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
Volume, Intensity & Frequency: Manipulating Variables to Drive Results
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
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 training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of balancing them for optimal results, and the methodology behind adjusting them based on individual client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.
00:00 Introduction to Volume, Intensity, and Frequency
00:20 Defining Volume, Intensity, and Frequency
01:57 Prioritizing Variables for New Clients
04:43 Hierarchy and Context of Training Variables
06:28 Intensity and Training Targets
19:47 Volume Prescription and Client Adaptation
27:28 Understanding Volume Tolerance and Genetic Limits
28:28 Balancing Volume and Intensity for General Population
29:04 The Importance of Program Design and Periodization
31:33 Advanced Training Strategies and Volume Management
32:51 Periodization Models for Optimal Recovery
35:25 Using Buffers for High-Quality Training
39:51 Training Novices with Sub-Maximal Loads
41:39 Monitoring Training Loads and Adjusting Variables
43:23 Studies Confirming Volume and Hypertrophy
45:54 Balancing Hypertrophy and Performance
53:59 Final Thoughts on Volume and Training Strategies
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
- Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
- Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
- Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
- Want to Contact us?: Reach out to us at info@kilostrengthsociety.com