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 Intermediate Trap: Why Most Lifters Stall After the First Few Years
Most lifters stall after the first few years because the strategies that work early stop driving progress. The intermediate phase is where technique is more consistent, load selection becomes more accurate, and improvements slow down fast unless training evolves.
In this episode, the KILO Crew defines what “intermediate” really means, beyond training age. We break down why progress stalls, how the shift from skill development to higher intensity work changes programming, and why tracking, compliance, and load management start to matter more than ever. We also discuss strength ratios, weak link remedials, when to introduce specialty techniques, and how monotony and strain can combine to create plateaus and setbacks.
This episode is for lifters and coaches who feel stuck in the in-between stage and want a clearer roadmap for what comes next.
0:00 Introduction
0:23 What is Intermediate
2:25 Relative Strength Ratios
6:11 Why Progress Slows
8:05 Periodization for Intermediates
13:34 Exercise Selection
18:50 Specialty Techniques
21:19 Recognizing Plateaus
23:46 Monotony and Strain
27:43 Volume Tolerance
32:40 Remedial Work Strategy
45:18 Tips for Success
48:32 Compliance Matters
50:12 Closing
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