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
How We Individualize Training: The Layers That Drive Results
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Episode 100 breaks down how we actually individualize training, and why systems are only the starting point.
We walk through assessment, volume, periodization, and exercise selection, and how these decisions evolve with real client data over time.
If you’re a coach looking to move beyond templates and make better programming decisions, this episode will give you clarity.
0:00 Introduction - Episode 100
2:15 Systems vs. Individualization
4:44 Assessment and Initial Evaluation
9:37 Frequency, Volume, and Split Design
17:31 Periodization Models
21:55 Wave Periodization and Block Structure
44:41 Exercise Selection and Variation
51:20 Work Capacity Considerations
59:57 Phase Duration and Loading
1:10:56 Final Thoughts
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