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
Rapid Fire Q&A: Big Picture Thinking, Parallel Periodization & Much More
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 Instagr
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