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
Stop Wasting Your Warm-Up: General vs Specific & What Matters Most
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Warm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.
In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.
Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.
0:00 Introduction
0:45 Importance of Warmups
2:37 Warmups and Injury Prevention
4:05 Evolution of Warmups
7:08 Dynamic Warmups
10:22 Coaching Clients Through Warmups
13:28 Exercise Selection for Warmups
16:23 Static Stretching and PNF
20:37 CARs vs Pails and Rails
23:59 Specific Warmup
28:47 Warmup for Remedial Exercises
32:19 Foot and Ankle Activation
34:14 Advanced Warmup Strategies
37:10 Power Training Warmups
43:47 Tracking Devices in Warmups
45:33 Plyometrics and Elderly Population
48:53 Personal Warmup Preferences
52:13 Conditioning and Strongman Warmups
56:03 Warmups for General Population
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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- Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
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- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
- Want to Contact us?: Reach out to us at info@kilostrengthsociety.com