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: Training Age vs RSR, Novice Body Comp, Full Body, Macros & More
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