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
Rapid Fire Q&A: Big Picture Thinking, Parallel Periodization & Much More
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
In this Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall.
00:00 Welcome & Introduction
00:19 Designing a Mesocycle: Strength Qualities & Overlap
01:38 Macro vs. Mesocycle Context
06:09 Methods vs. Macrocycle Planning
08:11 Intensity Drives Stimulus & Volume
09:20 Preventing Overlap in Training
10:01 Undulating vs. Standard Periodization
11:12 Adaptation & Variation for Advanced Trainees
12:17 Progression vs. Variation in the A Series
12:57 Novice vs. Experienced Athletes: Repetition vs. Variation
15:04 GPP to SPP: Building Robustness
15:54 B Series Progression & Strength Ratios
17:08 Addressing Weak Links & Mobility
20:25 Addressing Imbalances in Training
23:38 Parallel vs. Phase Undulating Periodization
25:37 Emphasis & Sequential Models
31:04 Reintroducing Eccentric/Isometric Methods After Layoff
33:13 Assessing Readiness
35:15 Interconnectedness of Hypertrophy & Strength
36:07 When to Switch Strength Qualities
37:01 Inconsistent Clients & Periodization
37:44 Parallel Model for Inconsistent or Low-Frequency Trainees
39:34 Adapting Plans to Life Circumstances
40:23 The Importance of Having a Plan
41:47 Mike Tyson Quote & Episode Wrap-Up
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
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