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!
Episodes
126 episodes
Building a 12-Week Macrocycle: Goal, Intensity, Structure
A 12-week macrocycle is more than three months of workouts. It is a defined training period built around one outcome, with every block, mesocycle, microcycle, and training session organized to support it.In this episode of Between 2 Rack...
Rapid Fire Q&A: Chin-Up Decisions, Step Loading, and Quickness Training
In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming questions that all point back to the same coaching responsibility: selecting the right tool for the trainee, the phase, and the training environment.The ...
Building Strength vs Displaying Strength: Managing Volume, Intensity, and Fatigue
Coaches often use “strength training” as though it describes one objective. In practice, the training required to build greater force potential is not the same as the training used to express that potential at the highest possible level....
Rapid Fire Q&A: How to Load Body Building Methods, Progress Eccentrics, and Structure Training
How should coaches load giant sets, tri-sets, and advanced German Body Composition methods when fatigue begins to accumulate? The answer starts with understanding what the method is designed to develop.Submit your questions https://form....
Intramuscular Coordination: When Heavier Loading Becomes the Priority
Strength is not only a movement skill. It is also the nervous system’s ability to recruit, fire, and coordinate motor units within the muscles producing force.In this episode of Between 2 Racks, the KILO team breaks down intramuscular co...
Intermuscular Coordination: The Skill Behind Long-Term Strength
Intermuscular coordination is the skill of becoming more efficient at a specific lift, and it plays a major role in long-term strength development.In this episode of Between 2 Racks, the KILO team breaks down how the nervous system organ...
Rapid Fire Q&A: Off-Season Programming, RPE, and Volume Progression
What should change when an athlete’s schedule, training age, or recovery does not fit the model?In this Rapid Fire Q&A, the KILO team works through the programming decisions that appear when textbook structure meets a real athlete or...
Upper Body Assistance Work: How to Build the B Series
Assistance exercises should do more than fill the second half of a training session.In this episode of Between 2 Racks, the KILO Crew explains how to build the upper body B Series and the reasoning behind every major programming decision...
Extended Sets Explained: Drop Sets, Rest-Pause, Reps for Time & More
Extended sets can be highly effective for hypertrophy, strength development and work capacity, but only when the trainee has earned the right to use them.In this episode of Between 2 Racks, the KILO Crew breaks down how extended set tec...
Rapid Fire Q&A: Volume Load, Work Capacity and Ab Training
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?I...
The OGs of Strength Training: Coaches and Researchers Who Shaped Us
The systems used in strength training today were built through decades of coaching, research, experimentation, and education.In this episode, the KILO Crew traces the people and resources that most shaped their understanding of programmi...
Rapid Fire Q&A: Remedials, Recomp & Smarter Loading
In this Rapid Fire Q&A episode, the KILO Crew breaks down several programming questions that strength coaches and personal trainers run into with real clients.The episode starts with a practical coaching problem: how to fit remedial,...
Hybrid Training: How to Program Strength, Cardio & Recovery Without Burning Out
Hybrid training is everywhere right now.From HYROX and run clubs to recreational sports, Pilates, conditioning, mobility work, and strength training, more general population clients are adding multiple training modalities into their week...
PAAB vs. Structural Balance: Preparing the Body for Strength Training
Progressive Anatomical Adaptation Blocks, or PAABs, are among the most misunderstood components of the KILO system.In this episode of Between 2 Racks, the KILO Crew breaks down what PAAB actually is, how it differs from structural balanc...
Rapid Fire Q&A: Programming Goals, Strength Ratios, and Smarter Exercise Selection
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 conve...
Rapid Fire Q&A: Strength Reserve, Specificity & Smarter Peaking
In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew tackles a wide range of coaching questions around specificity, strength reserve, long-term planning, and how to make better training decisions when the answer is not obvious.<...
Recovery Cost: The Hidden Variable in Exercise Selection
Exercise selection is never just about choosing what “works” a muscle. Every exercise comes with a recovery cost, and smart programming depends on knowing when that cost is worth paying.In this episode of Between 2 Racks, the KI...
Sports Performance: Tapering, Power, Plyos & In-Season Decisions
In this follow-up episode of Between 2 Racks, the KILO Crew continues the sports performance conversation by moving from off-season structure into the decisions coaches have to make as the season gets closer.The episode starts w...
Sports Performance: What Coaches Get Wrong in the Off-Season
In this episode of Between 2 Racks, the KILO Crew breaks down sports performance training through the lens of off-season program design, and why coaches often rush toward specificity before building the qualities that actually support performan...
Rapid Fire Q&A: Training Around Injury, Specializations, and Long-Term Planning
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 w...
Training vs Working Out: Why Most People Never See Results
Most people think they’re training, but they’re just working out.In this episode, we break down the difference between training and working out, and why that distinction is the foundation of long-term progress. We explain how training re...
Rapid Fire Q&A: 30-Minute Training, Full Body Programming, and Rep Ranges
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, includin...
Train Strength, Don’t Test It: How to Build Strength Without Constantly Maxing Out
Most lifters think they’re training for strength, but in reality, they’re constantly testing it.In this episode, we break down the difference between training strength and testing strength, and why confusing the two is one of the fastes...
Cluster Training Explained: When, Why & How
Cluster training is often misunderstood as just another advanced method, but in reality, it’s a way to reorganize work to improve output, not just increase difficulty.In this episode, we break down what clusters actually are, where they...