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: Single Leg Squats, Meso Modifications, Workflow & More
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In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew answers your programming and coaching questions with real world context, not theory for theory’s sake.
We break down where the single-leg squat actually fits in a system, and why it is not interchangeable with split squats and lunges. From there, we dig into meso and macro adjustments when life happens, including how to handle missed sessions from sickness, small injuries, travel, and schedule chaos without turning your plan into a constant restart.
You’ll also hear our take on shoulder mobility limitations for back squatting, how we think about body composition planning across a full year without swinging between extremes, and what changes when you program for different sport demands and different athlete builds.
We wrap with chin up progression troubleshooting and a practical workflow conversation for coaches managing high weekly session volume while still delivering detailed, individualized programming.
If you want clearer programming decisions, better progression choices, and a more sustainable coaching process, this one is for you.
00:00 Introduction & Rapid Fire Q&A Start
00:19 Single Leg Squat vs. Split Squat
05:29 Training Splits for Four Days In a Row
08:27 Addressing Shoulder Mobility for Back Squats
10:47 Adjusting Training Cycles for Sickness or Injury
17:45 Structuring a Body Composition Year
26:05 Strength Training for Sports: Commonalities & Differences
30:51 Training Large vs. Small Athletes
34:54 Chin-Up Progression for Weak Links
38:57 Managing Programming for 40 Clients
43:22 Episode Wrap-Up & Holiday Wishes
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