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: Isometrics, Contrast, Petersens & Programming Decisions
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In this Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision-making.
The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development.
You’ll also hear nuanced discussions on Peterson step-ups, chin-up variations, the 90-degree principle for pressing, and when finishers actually make sense for fat loss clients.
This episode is built for coaches who want clarity, not trends, and for lifters who care about why something is programmed, not just what’s written on the sheet.
0:00 Introduction and Rapid Fire Q&A
0:32 Yielding Isometric to Exhaustion
7:46 Extended Eccentric Methods
12:52 Why Vary Chin-Up Grips
16:55 Advanced Chin Up Variations
22:40 Peterson Step Up Rep Limits
31:12 Contrast Training Load Guidelines
40:00 90° Principle for Bench Press Macrocycles
45:25 Metabolic Finishers for Fat Loss
46:56 Closing Remarks
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