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
Deloads Done Right: Volume, Intensity & Context
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In this episode of Between 2 Racks, the KILO Crew breaks down what a deload actually is, how it differs from active recovery, and why it is so often misunderstood in strength programming.
We discuss deloads through the lens of volume management, intensity preservation, and long-term program design, including when deloads make sense, when they are unnecessary, and when they are simply covering up poor loading decisions.
The conversation explores deloads in different periodization models, why general population clients rarely need planned deloads, and how mesocycle loading, exercise selection, and session structure can manage fatigue more effectively than defaulting to time-based deloads.
This episode provides practical context for coaches looking to understand deloads as a tool, not a rule, and how to make better recovery decisions without disrupting long-term progress.
0:00 Welcome & What is a Deload?
2:40 Deload vs Active Recovery
6:54 How to Structure a Deload Session
10:23 Common Deload Mistakes
12:37 Why We Use 3-Week Mesocycles
22:20 Which Exercises to Deload
27:50 When Do You Actually Need a Deload?
33:37 Different Periodization Models
42:22 Pre-Planned vs Reactive Deloads
45:44 Key Takeaways
48:00 Upcoming Courses & Wrap-Up
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
- Want to Contact us?: Reach out to us at info@kilostrengthsociety.com