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
Execution Over Design: When the Plan Stops Being the Plan
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In this episode of Between 2 Racks, the KILO Crew takes a closer look at compliance and why execution matters more than how a program looks on paper.
We unpack what compliance really means beyond simply showing up, and how execution breaks down through missed sessions, skipped sets, underloading, incomplete series, and quiet changes that alter the intended training stimulus.
The conversation walks through common compliance problems we see with both in-person and online clients, and how coaches often mistake execution issues for program design flaws. We also outline practical steps coaches can take to improve compliance, including adjusting training frequency, simplifying sessions, prescribing loads when needed, using data to guide conversations, and communicating expectations more clearly.
If you’ve ever rewritten a program when results stalled, this episode explains why auditing execution should come first, and how improving compliance gives good programming a chance to actually work.
0:00 Introduction to Compliance 1:04 What is Compliance in Training 2:52 Beyond Just Showing Up 4:30 Completing All Sets and Volume 6:06 Client Communication About Skipping Exercises 6:59 Adjusting Session Length for Compliance 13:35 Double Sessions vs Single Sessions 17:13 Exercise Selection and Substitutions 23:53 Loading Compliance for Online Clients 32:22 Being Realistic About Training Frequency 35:29 Adding Running to a Strength Program 39:17 Compliance as Part of Program Design
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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