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
General Population Clients: Training 2X or 3X Per Week Framework
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.
You’ll learn:
- How we define gen pop (and why that definition changes your plan)
- Full-body vs upper/lower at low frequency
- The primary and assistance session flow that respects time and recovery
- Movement-first progressions before load and intensifiers
- Practical takes on chin-ups, machines, and mixing in other activities
- Simple periodization that actually fits 2-3 day schedules
Thanks for tuning in!
0:00 Introduction to Gen Pop Training
7:31 Training Frequency and Program Design
13:39 Exercise Selection and Movement Patterns
21:15 Program Structure and Exercise Order
27:43 Coaching and Exercise Progression
34:11 Training Volume and Recovery
40:30 Periodization for Gen Pop Clients
46:24 Exercise Progression and Movement Quality
52:12 Online vs In-Person Coaching
57:40 Introduction to The Continuum
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