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
The Evolution of Training: How Programming Changes With Training Age
In this episode, we dive into the real meaning of training age and why strength training must evolve as you move from novice to intermediate to advanced. We break down how each stage responds to training, why consistency matters more than variety in the early years, and how long-term progress depends on learning the right skills at the right time.
We discuss what qualifies someone as a true beginner, even if they have trained for years, and why coaching intent, movement quality, frequency, and nervous system efficiency all influence where a client actually falls on the progression curve. You will hear how we think about movement competency, relative strength scores, motor learning, and why advanced methods only work when the foundational skills are in place.
From periodization models to exercise selection to recovery strategies, we explain how programming decisions change across the stages and why advanced trainees must manage fatigue differently than anyone else. We also discuss the pitfalls of program hopping, the importance of repetition for motor learning, and how to guide gen pop clients who may remain in the beginner category for most of their training years.
Whether you coach athletes, work with general population clients, or want to understand your own training age more clearly, this episode gives you a full framework for assessing where someone is, what they need next, and how to progress them with purpose.
00:00 Introduction & Overview
00:29 What is Training Age?
04:34 What Makes Someone Advanced?
09:04 Defining the Novice Stage
13:18 The Importance of Repetition in Training
20:18 Strength Training for Bone Density
25:25 Moving from Novice to Intermediate
32:51 Steps Within the Novice Stage
43:11 Athletes & Training Age
46:37 Exercise Selection for Intermediates
54:31 Moving to Advanced: Earning the Right
57:56 Managing Recovery for Advanced Trainees
1:04:20 Avoiding Regression as You Advance
1:13:28 Final Thoughts: Don’t Rush the Process
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