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: 30-Minute Training, Full Body Programming, and Rep Ranges
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In this Rapid Fire Q&A, we tackle one of the most common challenges coaches face, how to make training effective when time, structure, and consistency are limited.
We start by breaking down how to approach 30-minute sessions, including what to prioritize when you can’t do everything. From there, we discuss how to structure full body training for strength and hypertrophy, when it makes sense, and where it starts to fall short depending on training frequency and experience level.
We also cover how to manage group training environments where attendance is inconsistent, and why simple progression models often outperform traditional periodization in these settings. This includes practical strategies for using rep ranges, tracking progress, and keeping clients moving forward without overcomplicating the process.
Beyond programming structure, we answer questions on exercise execution and selection, including why calves cramp during leg curls, how to approach rep ranges across different exercises, and how to address lagging muscle groups like the chest.
This episode is about making better coaching decisions when ideal conditions don’t exist.
Because effective training isn’t about doing everything, it’s about doing what matters most.
0:00 Intro
0:28 Training With Only 30 Minutes
7:02 Structuring Full Body Workouts for Strength & Hypertrophy
16:52 Why Calves Cramp During Lying Leg Curls
23:01 Plyometrics Course Teaser
23:32 Periodization for Semi-Private Group Training
29:28 Best Tools for Tracking Group Workouts
32:35 Rep Ranges vs Single Rep Prescriptions
40:51 Chest Development for Long-Limbed Athletes
44:25 Final Thoughts
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