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: Training Age vs RSR, Novice Body Comp, Full Body, Macros & More
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In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees.
We also cover:
- GBC loading strategies
- Novice fat loss vs. strength macros
- Full-body programming tips
- Coaching vs. rest time
- Flywheel training (do you even need it?)
- Macro setups for female athletes
- And more!
Tons of practical takeaways for coaches training both gen pop and athletes.
00:00 Introduction to Rapid Fire Key A
00:19 Deciding When to Cut Exercises
04:13 Training Age and Strength Ratios
12:23 Fat Loss and Strength Training for Novices
21:06 Managing Load and Fatigue in GBC Programs
31:52 Understanding Linear Periodization for Body Composition
33:45 Challenges of Full Body Training for Novices
36:28 Coaching Strategies for Novice Clients
40:23 The Role of Flywheel Training in Strength Programs
43:55 Strength Training for Athletes: Basics vs. Gadgets
51:11 Off-Season Conditioning for Female Rugby Athletes
54:15 Macro Breakdown for Female Rugby Athletes
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