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
Volume, Intensity & Frequency: Manipulating Variables to Drive Results
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
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