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: Volume Load, Work Capacity and Ab Training
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What movement patterns are commonly neglected in general population programming? How should training change as a client progresses from novice to intermediate? And what can volume load tell a coach about the actual demands of a program?
In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming and coaching questions.
The discussion begins with the squat, hip hinge and overhead patterns, including why discomfort should not automatically lead a coach to remove an entire movement pattern. The better approach is often to find an appropriate regression, establish a workable starting point and progressively rebuild the client’s ability to perform the movement.
The conversation then moves into the transition from novice to intermediate training. Stéphane and Pauric explain how movement repetition, exercise variation, loading accuracy and periodization can evolve as a trainee develops greater technical competency.They also clarify the difference between total and relative volume load, how accumulation phases build the work capacity required for intensification, and why higher-volume training can improve a trainee’s ability to express strength later in the program.
The episode concludes with early signs of under-recovery, the limitations of wearable data and a practical framework for abdominal training. The crew covers where ab training should begin, the role of stabilization, how to progress trunk and hip flexion exercises, and which movements they most often use with clients.
For trainers and strength coaches, this episode is a reminder that better programs are built through sound decisions, logical progression and an understanding of how each phase prepares the trainee for what comes next.
Build the base, then earn the progression.
0:19 Over- and under-prioritized movement patterns
1:34 Regressing and rebuilding the squat pattern
11:43 Using linear periodization with new clients
14:54 What is volume load?
17:55 Relative volume load in program design
21:28 Old-school Nautilus and Arthur Jones’ training philosophy
23:03 Why work capacity supports intensification
25:11 Buffers versus straining under load
26:58 A sprinting analogy for work capacity
28:38 Signs a client is under-recovered
29:23 Wearables and recovery metrics
30:45 The Charles Poliquin grip test story
31:47 Ab training and stability basics
33:18 Where should ab training begin?
35:51 Favorite ab exercises
39:46 Final principles for training abs
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