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
Work Capacity Isn’t Dead: You Stopped Training It
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
We discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base).
What we cover
👉 Short- vs long-term work capacity and how to spot session drop-off
👉 Recovery pillars: sleep, nutrition, stress, and micronutrients
👉 Programming levers: step/constant loading, smart rest, mesocycle loading (ascending/peaking/descending)
👉When to use phase, weekly, or daily-undulating models to balance volume and intensity
👉Why you don’t chase PRs in high-volume phases, and what to do instead
👉 Starting low, progressing volume, and avoiding junk reps
Actionable, jargon-light guidance to help you bring work capacity back, so training gets harder, recovery gets better, and progress lasts.
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