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This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique.

We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a cosmetic role—they serve as the structural and neural support behind better posture, injury prevention, and increased force output on your compound lifts.

In this episode, you'll learn:

• The real reason remedial muscles matter for strength, hypertrophy, and longevity
• Why the neck is one of the most high-leverage muscles you’re probably not training
• How to build well-rounded arms and delts using strength curve variation
• The connection between forearm and grip work and joint integrity
• How proper calf and anterior tibialis training supports performance and prevents injury
• How to program these movements across training phases (and why timing matters)
• When to adjust loading based on muscle fiber makeup and recovery demand
• Tips on variation, stability, and execution so you actually get results

Whether you're an athlete, coach, or gen pop lifter who wants to train smarter and look jacked doing it—this episode is your complete guide to getting the most out of the smallest muscle groups.

00:00 Introduction to Upper and Lower Extremity Training
00:35 Importance of Remedial Movements
02:37 Neck Training Essentials
10:33 Deltoid Training Techniques
20:09 Triceps Training Strategies
26:39 Biceps and Elbow Flexors
28:18 Understanding the Brachialis and Brachioradialis
28:58 Risks of Scott Curl Exercises
33:50 Forearm Training Techniques
41:54 Grip Strength and Its Importance
42:46 Calf Training Strategies
52:24 Final Thoughts on Extremity Training

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

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This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength.

Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space. From the science to the programming, you’ll walk away with a clear understanding of how to develop explosive athletes.

We cover:

• The evolution of speed strength terminology from Russian and European roots to modern performance science
•  Clear definitions of explosive strength, starting strength, and reactive strength—and how each fits into power development
• The force–velocity continuum (simplified)
• Practical training strategies and specialty techniques
• Why hypertrophy and max strength still lay the foundation for meaningful power development
• Real-world coaching insights, including Steph’s experience training NFL All-Pro Steven Jackson

Want to go deeper? Check out:

• The Power Specialization Course (focused on power training in the weight room)
• The Sports Performance Seminar (for full-scale athletic periodization)
• The Specialty Techniques Course (60+ techniques, real-time applications)

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX.

We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development. 

From there, we tackle:

• Principles behind training for endurance sports
• Top books for new coaches & trainers (whether you’re a rookie or ready to level up)
• The differences between specializing in one lift vs. programming for full-spectrum performance
• Knee pain during quad-dominant squats—what’s causing it and how to approach it safely
• Where and when to throw in push-ups for fun
• When to switch up a client’s training split
• Using bands, chains, and other resistance tools with gen pop clients
• Extending accumulation or intensification phases—what works and when
• How much should your hack squat weigh compared to your back squat?
• Programming deadlifts when the goal is pure hypertrophy

We wrap with insights on Inside the System, our newly launched blog at trainkilo.com, and tease our upcoming educational subscription platform full of elite programming and coaching collabs.

00:00 Introduction and Episode Overview

00:23 What is Hyrox?

03:14 Training for Hyrox

12:08 Strength Training for Endurance Sports

15:45 Recommended Books for New Coaches

19:48 Specializing in a Lift vs. General Training

23:01 Understanding Context in Training

23:54 Specialization in Lifts

24:32 Optimizing Strength Ratios

25:55 Addressing Weaknesses in Training

27:05 Programming for Powerlifting

29:32 Managing Knee Pain in Squats

35:34 Incorporating Pushups in Training

36:30 Adjusting Training Splits

38:17 Using Chains and Bands in Training

41:04 Accumulation vs. Intensification Phases

45:58 Programming Deadlifts for Hypertrophy

46:52 Conclusion and Upcoming Projects

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

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In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees.

We also cover:

• GBC loading strategies
• Novice fat loss vs. strength macros
• Full-body programming tips
• Coaching vs. rest time
• Flywheel training (do you even need it?)
• Macro setups for female athletes
• And more!

Tons of practical takeaways for coaches training both gen pop and athletes.

00:00 Introduction to Rapid Fire Key A

00:19 Deciding When to Cut Exercises

04:13 Training Age and Strength Ratios

12:23 Fat Loss and Strength Training for Novices

21:06 Managing Load and Fatigue in GBC Programs

31:52 Understanding Linear Periodization for Body Composition

33:45 Challenges of Full Body Training for Novices

36:28 Coaching Strategies for Novice Clients

40:23 The Role of Flywheel Training in Strength Programs

43:55 Strength Training for Athletes: Basics vs. Gadgets

51:11 Off-Season Conditioning for Female Rugby Athletes

54:15 Macro Breakdown for Female Rugby Athletes

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

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In this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions.

We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time.

Next, we dive into the “glute bias everything” trend that’s dominating social media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.

Other topics include:

• Why your hip flexors feel weak—and how to fix it
• Progressions for correcting anterior pelvic tilt
• How posture shapes exercise selection
• If C-series lifts move up, does your warm-up change?
• Strength standards by sport and how RFD shifts training
• Advanced lifters training 3x/week, with variations based on male vs. female physique goals
• Programming for athletes on gear
• Floating heel exercises—useful or unnecessary?

🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!

00:00 Introduction and Episode Overview

00:34 Hypertrophy and Fat Loss: Linear Model Discussion

04:09 Classic Contest Prep Approaches

07:55 Training Tips for Hip Flexors and Abs

11:25 Correcting Anterior Pelvic Tilt

17:48 Posture Assessment in Training

23:14 Strength Standards and Power Development

27:41 Strength Reserve and Injury Prevention

28:49 Case Study: Isaiah Pacheco's Injury and Recovery

30:04 Programming for Advanced Trainees

31:34 Training Considerations for Older Athletes

33:22 Periodization for Enhanced Physique Athletes

38:09 Cross Education and Unilateral Training

42:39 Floating Heel Strength Exercises

45:29 The Glute Obsession: Balancing Lower Body Training

49:23 Upcoming Events and Announcements

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

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In Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry.

From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid advice for young coaches feeling bombarded by conflicting messages.

Discover the importance of tried-and-true methods, learn how to identify genuine expertise, and get practical tips on staying grounded amid the chaos.

This episode is a must-listen for any coach striving to cut through the noise and focus on what truly matters.

00:00 - Welcome and Introduction 

02:45 - The Prevalence of Noise in the Fitness Industry 

07:30 - Influencers vs. Educators: Who to Trust? 

12:15 - The Pitfalls of Following Trends 

18:40 - The Importance of Tried-and-True Methods 

24:10 - Debunking Misconceptions in Fitness and Research 

31:00 - How Young Coaches Can Navigate the Chaos 

38:50 - Current Trends and Their Impacts 

46:20 - Ignoring the Noise: Practical Steps 

52:30 - Q&A: Listener Questions Answered 

59:20 - Conclusion and Final Thoughts 

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Welcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of balancing them for optimal results, and the methodology behind adjusting them based on individual client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.

00:00 Introduction to Volume, Intensity, and Frequency

00:20 Defining Volume, Intensity, and Frequency

01:57 Prioritizing Variables for New Clients

04:43 Hierarchy and Context of Training Variables

06:28 Intensity and Training Targets

19:47 Volume Prescription and Client Adaptation

27:28 Understanding Volume Tolerance and Genetic Limits

28:28 Balancing Volume and Intensity for General Population

29:04 The Importance of Program Design and Periodization

31:33 Advanced Training Strategies and Volume Management

32:51 Periodization Models for Optimal Recovery

35:25 Using Buffers for High-Quality Training

39:51 Training Novices with Sub-Maximal Loads

41:39 Monitoring Training Loads and Adjusting Variables

43:23 Studies Confirming Volume and Hypertrophy

45:54 Balancing Hypertrophy and Performance

53:59 Final Thoughts on Volume and Training Strategies

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach.

We break down the ideal training macros for a high school wide receiver balancing 2–3 days of training outside of team football, followed by periodization strategies for soccer players dealing with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.

We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.

Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.

Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!

00:00 Introduction and Episode Overview 

00:21 Ideal Training Macro for High School Wide Receiver 

06:31 Linear Periodization for Soccer Players 

07:53 Chin-Up and Dip Progressions 

11:34 Breaking the Rules in Training 

18:55 Full Body Splits vs. Upper/Lower Splits 

21:04 Biomechanics in Training 

25:48 Seated Good Morning Progressions 

26:30 Choosing the Right Equipment for Training 

28:18 Strength Training for Master Sprinters 

34:35 Addressing Stagnation in Lifts 

40:43 Balancing Multiple Training Goals 

44:53 Managing Training During High Stress Periods 

48:46 Conclusion and Next Steps 

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Dive into this week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table.

We begin by examining the meaning of training saturation and its relevance to periodization. Then, we shift focus to the off-season training habits of NFL players, examining recurring injuries and what might be missing in their preparation. Do you have clients asking to train only once a week? We share our hot take on the importance of frequency for building results.

Next, we take a closer look at the role of Smith machines in strength training and when they might be beneficial (or not). For those struggling with knee or hip issues during squats, we provide alternative exercises to effectively train the lower body, particularly the quads. Finally, we weigh in on programming with horizontal row machines versus standard row machines and offer guidance on maximizing their effectiveness.

Whether you’re a coach fielding similar questions from clients or a fitness enthusiast eager to level up your knowledge, this episode delivers actionable advice you can apply today. Hit play now to join the conversation!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Unlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength.

We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength deficit, association, and reserve. Discover what these mean in real-world terms and why they’re critical for optimizing performance.

You’ll gain insight into how strength directly impacts other qualities, while also learning about the neurological adaptations that make strength training so powerful. We discuss the role of mobility as a fundamental base for building strength and how it supports better movement and performance.

Perfect for coaches refining their programming expertise or fitness enthusiasts striving to maximize results, this episode delivers actionable takeaways to help you build smarter, more impactful training strategies. Hit play now and take your training to the next level!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Unlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the backbone of any successful program.

What exactly are “the basics,” and why are they often misunderstood as “too simple”? We break it all down, exploring how patience and precision turn simplicity into strength. Basics does not just apply to exercises, there are basic principles to periodization and programming as well.

You'll gain insights into key programming principles, including the inverse relationship between volume and intensity and how to understand it effectively. Learn why prioritizing movement patterns over isolated muscle groups brings clarity and efficiency to your training, and discover how to spot the difference between a program that’s “basic but brilliant” and one that’s just plain lazy.

Whether you’re a coach refining your knowledge or a fitness enthusiast looking to understand strength programming better, this episode is packed with actionable takeaways to elevate your approach. Press play now and start building smarter, stronger programs today!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Get a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related challenges and ensure balanced, effective programming.

We also unpack the meaning of training economy, showing how it influences exercise selection and workload management to maximize efficiency without sacrificing performance. Plus, we take a closer look at the critical difference between training by muscle groups versus movement patterns, helping you design programs that deliver better results.

Whether you're a coach refining your craft or a fitness enthusiast looking to deepen your knowledge, this episode delivers practical insights to elevate your programming skills. Hit play now and subscribe for more actionable tips and in-depth discussions!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Dive into this listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is packed with tools and strategies to level up your results.

We kick things off, and also wrap up this episode with tips on building forearm strength using our favorite exercises and methods for gains. We address how to handle when client’s experience discomfort during tricep extensions.

We provide our take on how to balance flexibility with strength development. For trainers focused on general population clients, we share actionable strategies to improve neuromuscular efficiency.

You’ll also learn our solution for group training when equipment is limited, but you still want to use the KILO system. We break down the subscapularis pull-up and subscapularis pull-down. Lastly, we explore strategies to help your clients stay committed when they’re struggling to follow through, offering tips to keep them on track while maintaining motivation.

This episode is your go-to for practical, no-nonsense advice on optimizing training and programming. Don’t miss out! Hit play now, and be sure to subscribe for weekly episodes full of insights.

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Join us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical splits, we’ve got you covered.

We discuss the evolution of training philosophies, a creative approach to periodization for once-a-week clients, and leveraging the KILO system to refine physique-focused results. Plus, we discuss intermittent fasting and its role in fat loss with strength training.

Whether you’re a coach, athlete, or fitness enthusiast, this episode delivers fresh perspectives and practical tips to elevate your results. Tune in now!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Get ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game.

We’re digging into whether you should always step load your B and C series and breaking down the strategies behind programming unilateral lower body movements in your A Series—and how it would apply to a complex and contrast.

We answer a listener’s question regarding preparing for a powerlifting meet in 20 weeks.

Ever wondered about the difference between strength curves and resistance curves? We separate the two and clarify how they impact exercise selection. Plus, we discuss the role of muscle fiber makeup in your programming and how it could influence your client’s training success.

If you’re a trainer, athlete, or fitness enthusiast ready to fine-tune your skills and crush plateaus, this episode is packed with insights you can put into practice immediately. Tune in, take notes, and bring your programming to the next level!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Dive into this Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-season athletes managing long competitive seasons, and explore our recommendation for 4x/week strength training split for BJJ athletes that enhances performance without compromising their time on the mats.

We also share expert strategies for designing a macrocycle focused on fat loss and lower body shaping for women who want to prioritize their glutes, and examine the role of traps in remedial work to complement neck extensors when emphasizing the Overhead Press. To round things out, we offer actionable advice for breaking through a stubborn chin-up plateau, so you can keep progressing.

Whether you’re an athlete, coach, or fitness enthusiast, this episode delivers a wealth of practical, no-nonsense insights to help you fine-tune your programming. Don’t miss out on these valuable tips—listen now!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down.

But that’s not all—we elbows flaring during the Overhead Press and how to fix it, the reasoning behind DB lunges in intensification phases, and how split squat variations fit into the programming puzzle. Plus, we discuss an exercise we love, Behind the Neck Press and unpacking the Stage System ascending rep scheme for advanced lifters.

This episode is all about equipping you with clear, practical advice to fine-tune your programming skills and elevate your results. Stick around because we’re answering your questions and delivering the solutions you need. Let’s kick it!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Tune in for our thoughts on staying active beyond the weightroom and the importance of building a truly active lifestyle. It might come as a surprise, but we’re firm believers in the importance of staying active beyond just strength training. Fitness isn’t only about lifting weights; it’s about moving with purpose and variety throughout your life. From the energy of weekend warriors and the diversity of cardio options to the overlooked benefits of flexibility and mobility, we’ll share practical ways to expand your routine and elevate your everyday movement. Whether you’re aiming for better performance, improved health, or simply more balance in your fitness journey, this episode delivers actionable insights to help you stay fit, strong, and truly active for life. Don’t miss it!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

It’s time to dive into a jam-packed Rapid Fire Q&A episode! We kick things off by exploring the science behind the 60-minute cortisol-testosterone explanation and breaking down how understanding these studies impacts training decisions. Next, we discuss adapting a 4-day OSR program into a 3-day microcycle, offering tips to restructure and organize it effectively.

For general population clients, we explain periodization strategies and how to manage training volumes (low, medium, high) based on progression from beginner to intermediate levels. Wondering what muscle groups to prioritize during General Preparatory Phases (GPP) for soccer players? We highlight key areas to focus on for performance gains.

Have you ever wondered how foot positioning during leg curls (toes in, neutral, toes out) alters muscle activation? We share insights on how these variations influence the exercise and what they mean for your programming.

We also provide our thoughts on using weightlifting belts and oscillating strength training.

Don’t miss out on this knowledge-packed Q&A session—tune in now and walk away with more insights and tips than you tuned in with!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

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Get ready to tune in for the king of lower body lifts! In this episode, we share why the deadlift holds a special place in our hearts and dig into a series of viewer-submitted questions. From using straps and to exploring deadlift variations, no topic is off-limits. Expect plenty of insights, laughs, and organic tangents as we tackle all things deadlift with a mix of passion and practicality. Whether you're hitting PRs or just perfecting your form, this episode is packed with tips and love for the lift that rules them all!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Join us for another conversation on everybody’s favorite…. hypertrophy! We tackle why Steph gets frustrated with it, the "dirty little secrets" of muscle growth and share our guidelines for protein goals and nutrition tips during hypertrophy phases. Whether you’re a gym junkie or just curious about building muscle with purpose, this fun and info-packed episode has something for you!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Dive into this episode, "Sports Performance Discussion: Priorities, Frustrations, Biomotor Abilities & More," where we unpack what sports performance training means at KILO and why it matters. We explore the critical biomotor abilities every athlete needs and how to strategically design a year-long periodization plan for team sports athletes. You'll also gain insights into long-term athlete development and learn how to optimize warm-ups for peak performance. Whether you're a coach, trainer, or sports enthusiast, this conversation is packed with practical advice and expertise to help take your athletes to the next level.

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

In this episode of "Rapid Fire Q&A," we tackle a wide range of listener-submitted questions, delivering insightful answers to help you level up your training and coaching.

Wondering if once-a-week arm work is enough to grow your "guns"? Curious about the role of rest-pause sets in a strength-focused phase? We’ve got you covered. We also explore the best accumulation phase for hypertrophy programs, optimal rep schemes for functional hypertrophy, and how to balance two-a-day training sessions with alternating microcycles.

For coaches working with youth athletes, we share our thoughts on olympic lift variations. We share a few tips for new coaches at KILO looking to maximize their learning.

Whether you’re refining your personal programming or coaching others to achieve their goals, this episode has something for everyone. Tune in for practical, no-nonsense advice you can apply to elevate your approach!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Strength ratios are often talked about, but how well are they truly understood? In this episode, we break down the concept of strength ratios—where they come from, what they actually mean, and how they vary across different sports and training goals.

We explore their role in programming and why not everyone agrees on the same ratios. You’ll also hear about common ways people misinterpret or misapply strength ratios, how they function as qualifiers for other lifts, and the most frequent weak links that need attention.

Whether you’ve been using strength ratios for years or just heard about them, this discussion will help you refine your approach and better understand their value in building balanced, resilient trainees. Tune in for a no-nonsense, practical guide to Strength Ratios!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send us a text

Chin-ups are a timeless classic in strength training, but what makes them so effective? And how can you fine-tune them to maximize results?

In this episode, we break down everything you need to know about chin-ups and why they’re a staple in our programming. We explore progressions for building up to your first rep, advanced variations for stronger lifters, and when it makes sense to implement each. Plus, we tackle common weak points and issues we often see with this movement—and how to overcome them.

We also discuss the pros and cons of loading chin-ups versus driving volume, and the impact different grip widths and hand positions have on back muscle recruitment. Whether you're a coach or a fitness enthusiast, this detailed episode is packed with actionable insights to help you or your clients progress toward stronger, more efficient chin-ups.

If chin-ups aren't already part of your plan, they will be after this episode. Tune in and take your pull-up game to the next level!

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com