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: Programming Goals, Strength Ratios, and Smarter Exercise Selection
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In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew works through a wide range of programming questions that strength coaches and personal trainers run into when building real programs for real clients.
The conversation starts with whether different body parts can be trained for different goals within the same macrocycle, and why the answer depends on how far apart those goals are, the client’s limitations, and the recovery cost of the overall plan.
From there, the crew discusses why KILO has moved away from certain older testing models, including maximal strength deficit testing, and how assessment should evolve as coaching systems improve.
The episode also covers how bench angle changes triceps extension variations, why seated, standing, lying, and kneeling leg curls should be viewed more as programming variations than strict progressions, and why limiting lifts do not automatically belong on the first training day of the week.
Later, the discussion moves into neck training, conditioning across different macrocycle goals, nutrition adjustments around conditioning sessions, and the difference between relative strength ratios and strength ratios.
This episode is a reminder that good programming is not about memorizing rules. It is about understanding the principles well enough to know when a rule applies, when it does not, and what changes downstream when you adjust it.
Better coaching starts with better decision-making.
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