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In this Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall.

00:00 Welcome & Introduction 

00:19 Designing a Mesocycle: Strength Qualities & Overlap 

01:38 Macro vs. Mesocycle Context 

06:09 Methods vs. Macrocycle Planning 

08:11 Intensity Drives Stimulus & Volume 

09:20 Preventing Overlap in Training 

10:01 Undulating vs. Standard Periodization 

11:12 Adaptation & Variation for Advanced Trainees 

12:17 Progression vs. Variation in the A Series 

12:57 Novice vs. Experienced Athletes: Repetition vs. Variation 

15:04 GPP to SPP: Building Robustness 

15:54 B Series Progression & Strength Ratios 

17:08 Addressing Weak Links & Mobility 

20:25 Addressing Imbalances in Training 

23:38 Parallel vs. Phase Undulating Periodization 

25:37 Emphasis & Sequential Models 

31:04 Reintroducing Eccentric/Isometric Methods After Layoff 

33:13 Assessing Readiness 

35:15 Interconnectedness of Hypertrophy & Strength 

36:07 When to Switch Strength Qualities 

37:01 Inconsistent Clients & Periodization 

37:44 Parallel Model for Inconsistent or Low-Frequency Trainees 

39:34 Adapting Plans to Life Circumstances 

40:23 The Importance of Having a Plan 

41:47 Mike Tyson Quote & Episode Wrap-Up

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 ⁠⁠Instagr

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 we break down the PRIMEIGHT, our trademarked framework built around squat, front squat, deadlift, overhead press, incline press, bench press, dip and chin-up. We explain why we moved beyond the classic big three, how pressing across four angles covers the full spectrum of shoulder strength, and why the back squat, front squat, and deadlift create a complete lower body base. 

Why we moved beyond the big three
We wanted a system that created complete, durable lifters, not just big numbers on a few lifts.

What the PRIMEIGHT covers

• Four pressing angles: overhead, incline, flat, and dip for balanced shoulder strength
• Three lower-body anchors: front squat, back squat, and deadlift for total lower-body development
• And of course, the chin-up.

How it fits into the KILO system
You’ll hear how the PRIMEIGHT formed the backbone of our original group training programs and led to the 14-day microcycle. We also explain how these movement patterns carry through every level of our programming frameworks.

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 episode of Between 2 Racks with the KILO Crew, we’re joined by Gavin Attorre (@gavinattorre) of Muscle Intelligence to unpack what it really means to coach with intelligence, where systems meet skill, and structure serves individuality.

We explore how time spent on the gym floor builds instincts and awareness that no textbook can replace, and how great coaches use those experiences to refine their craft. Gavin shares insights from years of coaching, breaking down how to blend precision with adaptability in real-world coaching.

We dig into how great coaches think, the value of building systems that enhance creativity (not limit it), and why communication, consistency, and self-awareness drive long-term progress for both clients and coaches.

Key Topics:

• The evolution of coaching systems and intelligent training
• Building skill, awareness, and adaptability as a coach
• Why individualization beats cookie-cutter programming
• How to create structure that supports creativity

Connect with Gavin:

Gavin Attorre ⁠@gavinattorre⁠

⁠https://checkout.muscleintelligence.com/sp/certification/⁠

⁠https://checkout.muscleintelligence.com/op/coaching/⁠

Timestamps:

00:00 Introduction and Meeting Gavin

09:38 Getting Started in Coaching

18:46 Transition to Online Coaching

28:47 Training Philosophy and Work Capacity

37:32 Breath Work and Recovery Techniques

46:24 Building Habits and Client Success

55:52 The Importance of Gym Floor Experience

68:21 Memorable Training Stories and Camp Experiences

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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Warm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.

In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.

Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.

0:00 Introduction
0:45 Importance of Warmups
2:37 Warmups and Injury Prevention
4:05 Evolution of Warmups
7:08 Dynamic Warmups
10:22 Coaching Clients Through Warmups
13:28 Exercise Selection for Warmups
16:23 Static Stretching and PNF
20:37 CARs vs Pails and Rails
23:59 Specific Warmup
28:47 Warmup for Remedial Exercises
32:19 Foot and Ankle Activation
34:14 Advanced Warmup Strategies
37:10 Power Training Warmups
43:47 Tracking Devices in Warmups
45:33 Plyometrics and Elderly Population
48:53 Personal Warmup Preferences
52:13 Conditioning and Strongman Warmups
56:03 Warmups for General Population

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

This week the KILO Crew is plus one. We sit down with Robert Legare, co-founder of ATP Lab Supplements, to talk about building a company that puts trust and quality ahead of hype. From their 2011 launch to their upcoming lab expansion, Robert shares why ATP Lab chose full-disclosure labels, how they approach formulation differently, and what being “banned-substance certified” actually means.

The supplement industry thrives on hype. Flashy labels, candy flavors, and big promises. But what happens when a company builds on standards first? Robert explains the difference between marketing-driven products and science-driven formulations, and we dig into how real quality gets made.

You’ll hear how to spot red flags on supplement labels, the truth about whey isolate vs concentrate, why EAAs matter during training, and what creatine is actually worth your money. If you recommend supplements to clients, or just want to stop wasting cash, this episode is worth the listen.

KILO partners with people we trust. This conversation shows you why ATP Lab met our standards.

👉 Learn more about ATP Lab at atplab.com
and follow them on Instagram @atp_labs for updates, education, and products that put quality ahead of hype.

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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Tempo made the rounds this week.... again, so we start by unpacking the viral claim that tempo barely affects hypertrophy. From there, we get practical with deloads and active recovery, outlining when to plan them, when to wait for signs, and simple ways to build relief into a phase without losing momentum. We also clear up a common confusion about “novice, intermediate, advanced” in fat loss and hypertrophy specialization phases and explain how to choose the right progression for a client who is new to metabolic methods but not new to lifting. Finally, we discuss mesocycle, macrocycle and year goals.

You will learn:

Our thoughts on tempo
Proactive vs reactive deload strategies that actually help
When to use specialization phases and for whom
A clean hierarchy for mesocycle, macrocycle, and year goals

We conclude with a brief update on upcoming program changes and things get emotional.

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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We discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base).

What we cover
👉 Short- vs long-term work capacity and how to spot session drop-off
👉 Recovery pillars: sleep, nutrition, stress, and micronutrients
👉 Programming levers: step/constant loading, smart rest, mesocycle loading (ascending/peaking/descending)
👉When to use phase, weekly, or daily-undulating models to balance volume and intensity
👉Why you don’t chase PRs in high-volume phases, and what to do instead
👉 Starting low, progressing volume, and avoiding junk reps

Actionable, jargon-light guidance to help you bring work capacity back, so training gets harder, recovery gets better, and progress lasts.

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

Phase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly overview designed to help personal trainers understand periodization and apply it with confidence.

00:00 Introduction to Undulating Periodization
1:04 History and Definition of Undulating Periodization
3:19 Core Principles of Volume and Intensity Manipulation
5:39 Common Misunderstandings About Accumulation and Intensification
9:33 Disadvantages for Novice Lifters
12:06 Differences Between Periodization Models
15:01 Advantages for Long-Term Training
44:49 Role of Intentional Training and Goal Setting
54:16 Importance of Consistency and Smart Planning

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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Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.

You’ll learn:

• How we define gen pop (and why that definition changes your plan)
• Full-body vs upper/lower at low frequency
• The primary and assistance session flow that respects time and recovery
• Movement-first progressions before load and intensifiers
• Practical takes on chin-ups, machines, and mixing in other activities
• Simple periodization that actually fits 2-3 day schedules

⁠Join The Continuum!⁠

Thanks for tuning in!

0:00 Introduction to Gen Pop Training
7:31 Training Frequency and Program Design
13:39 Exercise Selection and Movement Patterns
21:15 Program Structure and Exercise Order
27:43 Coaching and Exercise Progression
34:11 Training Volume and Recovery
40:30 Periodization for Gen Pop Clients
46:24 Exercise Progression and Movement Quality
52:12 Online vs In-Person Coaching
57:40 Introduction to The Continuum

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 on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative strength standards really mean for both men and women, and how to approach training for unique events like Hyrox.

We also dig into:

• Step vs. constant loading in specialty squat and deadlift variations
• Periodization for bodybuilding
• Smart ways to build neck strength safely
• Adjusting training models for different populations and goals

Plus, we introduce The Continuum, our new subscription-based education and community platform, complete with monthly webinars, structured forums, and live Q&As.

0:00 Introduction

1:08 Determining Limiting Lifts in Strength Ratios

4:20 Relative Strength Ratios for Males vs Females

8:43 Programming for Neck Training

41:22 Addressing Shoulder and Thoracic Mobility Issues

44:16 Programming for 50-60 Year Old Novice Clients

51:55 Announcement: The Continuum Launch and Labor Day Sale

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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The KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A.

0:07 Introduction and Rapid Fire Q&A

0:19 Training Upper Body Hypertrophy and Lower Body Strength

2:58 Incline Dumbbell Curl Variations

4:00 Sets Required for Strength

8:47 Conditioning Program Manipulation

11:55 Periodization Models in Soccer

16:07 Hormonal Changes and Strength Ratios in Women

20:21 Time Under Tension

39:00 Step Loading vs Constant Loading in Contrast Training

44:12 Exercise Naming Conventions

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

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

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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

Send us a text

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

Send us a text

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

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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