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
Riding the Waves: The Pros & Cons of Phase Undulating Periodization
Phase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly overview designed to help personal trainers understand periodization and apply it with confidence.
00:00 Introduction to Undulating Periodization
1:04 History and Definition of Undulating Periodization
3:19 Core Principles of Volume and Intensity Manipulation
5:39 Common Misunderstandings About Accumulation and Intensification
9:33 Disadvantages for Novice Lifters
12:06 Differences Between Periodization Models
15:01 Advantages for Long-Term Training
44:49 Role of Intentional Training and Goal Setting
54:16 Importance of Consistency and Smart Planning
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