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
Work Capacity Isn’t Dead: You Stopped Training It
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!
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- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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