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: Training Around Injury, Specializations, and Long-Term Planning
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
In this Rapid Fire Q&A, we focus on one of the most important coaching skills, adjusting the plan without losing the structure.
We start by breaking down how to train around injuries, including how to maintain upper body progression while modifying lower body work, and how to continue driving hypertrophy when certain movements are limited. We also discuss how to approach pain within training, from modifying range of motion and exercise selection to gradually rebuilding load tolerance over time.
From there, we dive into long-term programming decisions, including how to integrate KILO specializations into a periodized model. We cover where fat loss, hypertrophy, strength, and power blocks should sit within a training year, and when it makes sense to deviate from the plan based on the client’s current needs.
We also address common programming questions, including how to manage setbacks like illness, how to adjust loading without restarting a phase, and how to think through progression when conditions aren’t ideal.
This episode is not about perfect programming. It’s about making better decisions when variables change.
Because the best coaches don’t just follow the plan, they know how to adjust it.
0:00 Intro
0:22 Upper Lower Split with Knee Constraint
7:05 Shoulder Pain During Flies
12:22 Integrating Kilo Specializations into Long-Term Periodization
24:20 Training Mitochondrial Development for Off-Season
28:53 Tackling Lateral Elbow Pain
33:45 Effective Pre-Workout Supplements
40:33 Managing Missed Training from Illness Mid-Macrocycle
44:08 Should Specializations Match the Macrocycle Goal
Stay Connected with KILO:
Have a question? Submit it for a Rapid Fire episode.
Learn more at trainkilo.com
Follow KILO on Instagram and YouTube.