Between 2 Racks

Intermuscular Coordination: The Skill Behind Long-Term Strength

Send us Fan Mail 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 organizes the muscles involved in a movement so each repetition becomes more stable, repeatable, and efficient. They explain why this quality is highly specific to the exercise, why beginners need frequent exposure rather than constant variation, and why carryover depends on how similar two movement patterns truly are. The discussion then moves from theory to programming. You’ll learn why most intermuscular coordination work belongs below 80% of 1RM, why 70-80% is often the most productive range, and how KILO’s buffer system preserves total volume while reducing fatigue within each set. The team compares a traditional 3x12 approach with a 6x6 structure, explains the value of constant loading, and shows how high-quality repetitions can improve motor learning, concentric speed, and recovery. They also cover how this approach applies differently to beginners, intermediate trainees, and advanced lifters approaching a plateau, and why it can be useful when recovery is limited without abandoning productive training. The planned discussion of intramuscular coordination continues in the next episode. This is not about making training easier. Before you ask for more force, build a better way to express it. 0:00 Introduction 0:36 Why intermuscular coordination matters for strength training 1:15 Defining intermuscular coordination in simple terms 3:37 Does intermuscular coordination carry over between exercises 9:10 Central factors and the nervous system connection 12:14 Why intermuscular coordination matters for advanced lifters 14:39 How to train intermuscular coordination 17:56 Volume, hypertrophy and neural adaptation working together 19:37 Training intensities and the 70% to 80% sweet spot 22:34 Applying this to assistance and accessory lifts 23:56 Explaining the buffer system 26:41 Why constant loading beats step loading here 28:07 How the buffer increases concentric speed and motor unit recruitment 31:27 Why this benefits both beginners and advanced lifters 34:12 Programming across accumulation and intensification mesocycles 36:24 Knowing when to move on from this training style 38:22 Applying this method with true beginners 43:02 Using the buffer system for deload and recovery 45:47 Applying the buffer to primary lifts like deadlift and front squat 49:08 Final thoughts and preview of next episode Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Rapid Fire Q&A: Off-Season Programming, RPE, and Volume Progression

Send us Fan Mail 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 client. The episode opens with off-season planning for hockey: how training age, competition schedule, and the athlete’s biggest weakness should determine whether you extend anatomical adaptation, hypertrophy, maximum strength, or power. From there, the discussion moves into step loading versus constant loading, including why two sessions can carry the same average intensity but produce different exposures, recovery costs, and strength outcomes. The coaches also explain where RPE and reps in reserve fit inside a percentage-based system, why RPE is often unreliable for selecting load, and where it can still help evaluate the overall stress of a session. They then break down when a client may need to move from low to medium volume, why consistent programming makes that decision easier, and how to give general-population clients the feeling of “more work” without compromising the quality of their strength training. The episode closes with two sharp questions: when twice-weekly training is enough, and when expectations need to change, and why the upper body is “smart” while the lower body is “dumb.” Between 2 Racks is produced by KILO, a coach-led education company for personal trainers and strength coaches who want durable principles, not disposable tactics. Better coaching starts with better decisions. 0:00 Intro rapid fire Q&A format 0:26 Hockey off-season training progression 7:53 How training age affects anatomical adaptation length 8:24 Training while still playing at night 9:38 Step loading vs constant loading 11:10 Step load vs constant load volume math breakdown 15:17 Using RPE and RIR 19:12 Why RPE is inaccurate for load selection 23:32 Moving from low to medium or high volume 26:51 Managing clients who want more work than they need 32:59 Why training twice a week is frustrating 37:05 Weekly activity recommendations research 38:12 Why upper body training is more complex than lower body 44:02 Closing thoughts Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Upper Body Assistance Work: How to Build the B Series

Send us Fan Mail 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 within it. The discussion begins with the role of the B Series in developing strength, hypertrophy, muscular balance, and sufficient weekly exposure. Stéphane explains how the 90-degree principle emerged from analyzing training outcomes and how it can be used to organize pressing angles across a session, mesocycle, macrocycle, and training year. The crew then breaks down the B2 exercise, including how horizontal rows, leaning 45-degree pulldowns, and vertical pulling variations complement the work performed in the A Series. They also discuss grip width, hand position, exercise selection, equipment limitations, and why the effects of an exercise must be considered across the entire training week. Finally, the episode covers tempo and loading. You will learn when tempo should be strictly followed, when a controlled natural rhythm is enough, and how to progress B Series loading across a three-week mesocycle. The crew also explains why the A Series demands an athlete’s approach while the B Series allows the trainee to put on a bodybuilder’s hat and train closer to concentric failure. This episode is a detailed look at the difference between writing workouts and designing training programs. Better assistance work begins with better reasoning. To learn the entire system, enroll in KILO's ⁠Program Design Course⁠ and begin your journey to earning your Level 1 Certification. 00:00 Intro to upper body B Series 00:19 Defining the role of the B Series 01:04 Building muscular balance and pairings 01:39 Origin of the 90° Principle 09:27 Applying the principle across mesocycles 11:03 Why it helps novice trainees 12:19 B2 exercise selection philosophy 14:08 Rotating primary and assistance exercises 19:34 Choosing B2 exercise types 29:31 Dumbbell row vs seated row 38:44 Tempo philosophy for B Series 44:32 Loading and training to failure 47:51 Tracking progressive overload 50:17 Two sets vs more sets to failure 52:14 Course reference and wrap up Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Extended Sets Explained: Drop Sets, Rest-Pause, Reps for Time & More

Send us Fan Mail 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 techniques work, when they belong in a program and why adding intensifiers to every workout can quickly become counterproductive. The discussion covers: • 1 1/4 reps • Double Barrel • Rest-Pause • Max-Rep sets • Reps for Time • Post-Fatigue Partials • Assisted Reps • Drop Sets • Mechanical Advantage Extended Sets • Variable Muscle Action, or VMA You will learn how strength curves determine where partial reps should be performed, how to introduce intensifiers gradually, which techniques are better suited to B and C series, and how training age, recovery capacity and technical failure should influence programming decisions. The central coaching lesson is simple: a trainee must first learn how to execute a standard set with genuine effort and technical control. There is nothing valuable to extend when the original set was never taken close to its true capacity. Extended sets are tools. Use them in the right phase, for the right goal and with a trainee who can recover from the additional demand. Learn more about KILO’s Specialty Techniques course and education for strength coaches. Subscribe to Between 2 Racks for weekly conversations on program design, periodization, strength training and the coaching process. 0:00 Intro to extended sets 1:29 What is an extended set 3:00 1 1/14 reps 6:24 When to 1 1/14 reps in programming 10:46 Earning the right to use intensifiers 17:45 Double barrel technique 18:35 Rest-pause sets 22:27 Max reps 25:06 Reps for time 27:41 Post fatigue partials 29:41 Assisted (cheat) reps 32:38 Drop sets 37:33 Mechanical advantage extended sets 43:11 Variable muscle action (VMA) 47:47 Wrap up and coaching takeaways Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Rapid Fire Q&A: Volume Load, Work Capacity and Ab Training

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

The OGs of Strength Training: Coaches and Researchers Who Shaped Us

Send us Fan Mail 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 programming, periodization, strength development, power, and coaching. Stéphane explains how Charles Poliquin first expanded his view beyond bodybuilding and introduced a more technical approach to exercise selection, tempo, loading, and nervous system development. The conversation then moves through Ian King’s systematic thinking, Joe DeFranco’s ability to blend training philosophies, Larry Vinette’s role as a true mentor, and the foundational work of authors and researchers including Vladimir Zatsiorsky, Yuri Verkhoshansky, Mel Siff, Mike Stone, Tudor Bompa, Carmelo Bosco, Dan Baker, William Kraemer, Steven Fleck, and many others. They also discuss why understanding research requires more than reading an abstract, how trusted educators can help coaches interpret science, and the importance of knowing where the principles behind modern strength training came from. The episode closes with an important distinction: the KILO system is not presented as the only successful approach to training. It is a connected framework built from established principles, years of application, and a clear understanding of how the pieces fit together. Know where the ideas came from, then learn how to apply them. RECOMMENDED READING 12 Essential Books That Shaped Our Strength Training Philosophy, read the full article ⁠here⁠. Science and Practice of Strength Training Vladimir Zatsiorsky, William Kraemer and Andrew Fry Supertraining Yuri Verkhoshansky and Mel Siff Poliquin Principles Charles Poliquin Strength and Power in Sport Paavo Komi The Physiology of Training Gregory Whyte and Neil Spurway Strength and Conditioning: Biological Principles and Practical Applications Marco Cardinale, Robert Newton and Kazunori Nosaka Strength and Conditioning in Sports: From Science to Practice Michael Stone, Timothy Suchomel, W. Hornsby and John Wagle Periodization of Strength Training for Sports Tudor Bompa and Carlo Buzzichelli Scientific Foundations and Practical Applications of Periodization G. Gregory Haff How to Write Strength Training Programs Ian King Fitness and Strength Training for All Sports Jurgen Hartmann Developing the Athlete: An Applied Sport Science Roadmap for Optimizing Performance William J. Kraemer, Nicholas Ratamess and Thomas Newman 0:00 Introduction OGs of strength training 1:07 Charles Poliquin the foundational influence 6:56 Ian King 18:29 Joe DeFranco 20:09 Eric Cressey and Christian Thibaudeau 22:15 Larry Vinette 26:09 Gilles Cometti and Supertraining 27:38 Science and Practice by Zatsiorsky 30:10 Mike Stone 36:04 Schmidtbleicher and German research 38:12 Bompa 39:19 Carmelo Bosco 40:28 Dan Baker and the Australian research boom 42:27 Scandinavian researchers and conditioning science 43:46 How to actually approach research today 52:08 Closing thoughts and recommended reading Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Rapid Fire Q&A: Remedials, Recomp & Smarter Loading

Send us Fan Mail 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, accessory, and supportive work into a 40-minute full-body session for a beginner who trains three days per week. From there, the conversation moves into session structure, exercise pairing, training economy, warm-up integration, and how to decide what belongs in the program when time is limited. The crew also discusses when a client actually needs more direct isolation work versus when they simply need better execution and more time under the bar with compound lifts. That leads into a deeper discussion on functional hypertrophy for body recomposition, why it works well under a moderate deficit, and how the right training structure can support both hypertrophy and strength retention. The episode also covers ascending and descending mesocycle loading, when each strategy makes sense, why they are not beginner tools, and how they can be used to organize fatigue, volume, and strength expression across a phase. Finally, Pauric explains the difference between acute and chronic training load, and when those metrics become useful for coaches managing mixed-modality athletes. This episode is about making better programming decisions, not adding more exercises for the sake of it. Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Hybrid Training: How to Program Strength, Cardio & Recovery Without Burning Out

Send us Fan Mail 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. But more training does not automatically mean better results. In this episode of Between 2 Racks, the KILO Crew breaks down how coaches should think about programming for hybrid clients who want to build strength, improve conditioning, move better, and still recover. We discuss why recovery capacity has to guide the program, how parallel emphasis differs from pure parallel training, when strength work should shift to maintenance, and why simply adding more volume can quickly become a problem. Steph and Pauric also explain how to adjust strength training when cardio, running, sport, mobility, or fat loss are part of the goal, including when to use full-body training, upper/lower splits, buffers, zone two work, higher-intensity conditioning, and mobility exposure. The big takeaway: cardio does not kill your gains. Poor programming, poor load management, and ignoring recovery do. If you coach clients who lift, run, play sports, take classes, or want to feel athletic again, this episode will help you make smarter decisions with program design and periodization. Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

PAAB vs. Structural Balance: Preparing the Body for Strength Training

Send us Fan Mail 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 balance, and why it should be viewed as strength preparation rather than simply rehab or remedial training. Steph and Pauric explain the difference between building strength ratios and preparing the joints, tissues, and movement patterns required for harder training later on. They cover when a client may need PAAB, when it may not be the best use of time, and why strong trainees, athletes, beginners, and beat-up lifters can all benefit from it in different ways. The conversation also walks through how PAAB sessions are structured, why the work is organized around joints and tissues, and how longer time under tension, slower tempos, eccentrics, isometrics, and controlled ranges of motion help build the foundation for future strength training. This is not about keeping clients in low-level corrective work forever. It is about knowing when to prepare the body, how to progress that preparation, and when to move on to more advanced strength work. PAAB is the foundation that lets better training happen next. 0:00 Introduction to PAAB 1:41 Origins of structural balance 4:51 Structural balance vs anatomical adaptation 6:56 What PAAB actually is 11:53 When a client needs PAAB 14:06 PAAB session structure walkthrough 21:16 Building joint work capacity 27:52 Specialty methods 34:23 Why PAAB blocks are six weeks 38:08 How long to stay on PAAB 45:17 Progressive shoulder rehab example 47:55 MAP assessment and PAAB 49:15 Importance of lower back training 54:58 Explaining PAAB to clients 56:23 Wrap up and final thoughts Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Rapid Fire Q&A: Programming Goals, Strength Ratios, and Smarter Exercise Selection

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

Rapid Fire Q&A: Strength Reserve, Specificity & Smarter Peaking

Send us Fan Mail 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. The episode opens with a discussion on preparing for HYROX and other strength endurance events, including why most athletes should spend more time building a strength reserve before rushing into highly specific work. From there, the conversation moves into lower body hypertrophy for speed athletes, examining when full range knee-dominant work is useful, when it may need to be reduced, and why the demands of a pure sprinter are not the same as those of a team sport athlete. The crew also breaks down how to think about hypertrophy-focused years versus maximal strength-focused years, especially when applying concepts from specialization courses. They cover heavy inertia work for maximal strength, how rep ranges depend on range of motion and time under tension, and why percentage-based answers often fall short. The episode closes with practical guidance on returning high-training-age athletes after injury and choosing between rapid eccentrics, overcoming isometrics, inertia, and more traditional contrast methods during peaking phases. For coaches, this episode is a reminder that the best training decisions come from understanding principles, not copying methods. Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Recovery Cost: The Hidden Variable in Exercise Selection

Send us Fan Mail 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 KILO team breaks down how recovery demand changes based on exercise selection, load potential, range of motion, stability, strength curve, muscle length, proximity to failure, and weekly training structure. A squat and a wrist curl do not ask the same thing from the body, but the same principle applies when comparing a leg press to a step-up, a good morning to a deadlift, or a seated leg curl to a standing leg curl. The discussion moves beyond simple “hard versus easy” exercise choices and into the coaching decisions that actually shape a program. Where does the exercise sit in the session? What else is trained that week? Is the goal to drive adaptation, manage fatigue, peak a lift, or support another modality like sprinting, conditioning, or sport practice? This episode is for trainers and strength coaches who want to stop treating recovery as something that happens after training and start seeing it as something built into the program from the beginning. Better exercise selection means better fatigue management. Better fatigue management means better training. Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Sports Performance: Tapering, Power, Plyos & In-Season Decisions

Send us Fan Mail 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 with a student question on tapering, and whether athletes need a formal taper at the end of the off-season or if the reduction in training volume happens naturally once preseason and in-season demands begin. From there, Steph, Pauric, and Kelsey break down the difference between a true taper, a descending mesocycle load, and the shift from off-season development to preseason performance. They also discuss how to reduce fatigue without detraining the athlete, why maintenance loads matter, and why not every phase of training needs to be a stimulating load. The conversation then moves into power development, including the practical differences between starting strength, explosive strength, and reactive strength, and why most athletes need to earn the right to train higher-level power qualities. The episode also covers how KILO uses plyometric warm-ups to build tissue quality, foot strength, reactive ability, and progressive exposure to higher-impact work without turning every session into a full plyometric day. Finally, the crew discusses in-season programming, where the goal shifts from building qualities to maintaining strength, power, mobility, and tissue integrity without interfering with sport performance. The closer the season gets, the more precise the coaching decisions need to become. 0:00 Introduction 0:22 Listener Q&A: Tapering in Off-Season Programming 3:20 Taper vs. In-Season Training Reduction (Clarification) 17:55 Maintaining Fitness Without Detraining (Zatsiorsky's Fitness-Fatigue Paradigm) 18:13 Starting, Explosive & Reactive Strength Explained 28:42 Plyometric Warmup Protocol 39:14 In-Season Programming 42:32 Using Assessments In-Season 52:20 Final Thoughts & Resources Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Sports Performance: What Coaches Get Wrong in the Off-Season

Send us Fan Mail 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 performance. The conversation starts with one of the most common mistakes coaches make when they only have 8 to 12 weeks with an athlete: skipping the general preparation phase. From there, the episode clarifies the difference between GPP and SPP, how those phases shift depending on timeline and training age, and why “general” training is not the same thing as random training. Pauric, Steph, and Kelsey also discuss why simply getting athletes stronger is not a complete strategy. Strength matters, but so do rate of force development, tissue tolerance, joint integrity, movement quality, and the athlete’s ability to express force within the time constraints of sport. They cover practical standards like strength reserve, the role of relative strength, when hypertrophy helps or hurts, and why volume has to drop as athletes get closer to the season. The episode also tackles one of the most misused phrases in performance training: sport-specific. The weight room should support the athlete’s ability to perform, not imitate the sport poorly. For coaches working with athletes, this episode is a reminder that better off-season training comes from understanding principles, not chasing drills. Build the qualities first. Specificity only works when the base can support it. 0:00 Sports Performance Training 1:19 Biggest programming mistakes with 8-12 week timelines 2:40 GPP vs SPP explained (general vs specific preparation phases) 8:54 Why just getting stronger isn't a complete off-season strategy 12:59 Assessing a new athlete: what to look for before programming 21:47 Strength reserve: what it is and why it matters 27:59 When to convert strength into power (the 2x bodyweight squat standard) 30:47 Does the strength standard apply to both male and female athletes? 33:39 Tissue tolerance and joint integrity in off-season training 36:31 When hypertrophy helps vs. when it becomes a distraction 44:33 Why training volume must drop as the season approaches 47:38 Why "sport-specific" training is often misused in the weight room 51:08 Wrap-up / closing notes Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Rapid Fire Q&A: Training Around Injury, Specializations, and Long-Term Planning

Send us Fan Mail 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 while modifying lower body work, and how to continue driving hypertrophy when certain movements are limited. We also discuss how to approach pain within training, from modifying range of motion and exercise selection to gradually rebuilding load tolerance over time. From there, we dive into long-term programming decisions, including how to integrate KILO specializations into a periodized model. We cover where fat loss, hypertrophy, strength, and power blocks should sit within a training year, and when it makes sense to deviate from the plan based on the client’s current needs. We also address common programming questions, including how to manage setbacks like illness, how to adjust loading without restarting a phase, and how to think through progression when conditions aren’t ideal. This episode is not about perfect programming. It’s about making better decisions when variables change. Because the best coaches don’t just follow the plan, they know how to adjust it. 0:00 Intro 0:22 Upper Lower Split with Knee Constraint 7:05 Shoulder Pain During Flies 12:22 Integrating Kilo Specializations into Long-Term Periodization 24:20 Training Mitochondrial Development for Off-Season 28:53 Tackling Lateral Elbow Pain 33:45 Effective Pre-Workout Supplements 40:33 Managing Missed Training from Illness Mid-Macrocycle 44:08 Should Specializations Match the Macrocycle Goal Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Training vs Working Out: Why Most People Never See Results

Send us Fan Mail 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 requires a plan, a goal, and progression over time, while working out is often just activity without direction. We dive into common mistakes that keep people stuck, including program hopping, constantly switching methods, poor load selection, and failing to track performance. We also discuss how a lack of structure across sessions, phases, and modalities prevents real adaptation, even when effort is high. From a coaching perspective, we explore how to manage clients who prioritize feeling tired over making progress, and why chasing intensity without purpose leads to inconsistent results. We also touch on the role of consistency, exercise selection, and why repeating the basics is often more effective than constantly chasing variation. This episode also highlights the importance of applying structure across all aspects of training, including strength work, conditioning, and even how outside activities are integrated into a program. This is not about doing more, it’s about doing the right things consistently. Because progress isn’t built on random effort, it’s built on structured training. 0:00 Intro: Training vs. Working Out 1:49 Defining Training: Plans & Goals 3:12 Working Out: Activity Without a Goal 6:17 Program Hopping Explained 7:23 The Many Forms of Program Hopping 19:38 Training Methods vs. Random Methods 20:46 The Noah Lyles Example 30:40 Loading: The Key Differentiator 32:14 Underloading vs. Overloading 35:58 Mixing Modalities Without Structure 42:27 The "Need to Feel the Burn" Trap 44:19 Coaches: Finding Your Voice 46:02 Personal Trainer vs. Strength Coach 49:08 Slow and Steady Wins the Race Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

• Chapters

Rapid Fire Q&A: 30-Minute Training, Full Body Programming, and Rep Ranges

Send us Fan Mail 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, including what to prioritize when you can’t do everything. From there, we discuss how to structure full body training for strength and hypertrophy, when it makes sense, and where it starts to fall short depending on training frequency and experience level. We also cover how to manage group training environments where attendance is inconsistent, and why simple progression models often outperform traditional periodization in these settings. This includes practical strategies for using rep ranges, tracking progress, and keeping clients moving forward without overcomplicating the process. Beyond programming structure, we answer questions on exercise execution and selection, including why calves cramp during leg curls, how to approach rep ranges across different exercises, and how to address lagging muscle groups like the chest. This episode is about making better coaching decisions when ideal conditions don’t exist. Because effective training isn’t about doing everything, it’s about doing what matters most. 0:00 Intro 0:28 Training With Only 30 Minutes 7:02 Structuring Full Body Workouts for Strength & Hypertrophy 16:52 Why Calves Cramp During Lying Leg Curls 23:01 Plyometrics Course Teaser 23:32 Periodization for Semi-Private Group Training 29:28 Best Tools for Tracking Group Workouts 32:35 Rep Ranges vs Single Rep Prescriptions 40:51 Chest Development for Long-Limbed Athletes 44:25 Final Thoughts Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Train Strength, Don’t Test It: How to Build Strength Without Constantly Maxing Out

Send us Fan Mail 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 fastest ways to plateau. We explain how constantly pushing to maximal loads or maximal effort disrupts progression, limits volume accumulation, and ultimately reduces long-term results. From there, we dive into how strength is actually developed. This includes the role of intermuscular and intramuscular coordination, why submaximal training is essential for improving movement efficiency, and how proper load management allows for consistent progress across phases. We also clarify how to assess strength without formal testing, using training data, estimated RM values, and structured loading strategies like step loading and buffer systems. This allows coaches to track progress without sacrificing training quality. Finally, we break down where high effort belongs in a program, why accessory work can be pushed closer to failure, and why primary compound lifts require a different approach to maximize performance and longevity. This episode is about understanding the difference between effort and intent, and applying load with precision. Because getting stronger isn’t about proving it, it’s about building it. 0:00 Introduction 0:49 Training for Strength vs Testing Strength Defined 5:18 Testing vs Assessment 7:33 Intramuscular vs Intermuscular Coordination Explained 11:30 Optimal Rep Ranges for Intermuscular Coordination 13:11 The Buffer System 15:26 The Importance of Training Frequency 16:12 Signs You Are Testing Instead of Training 19:43 Maxing Out Load vs Maxing Out Effort 22:07 The Bodybuilding Influence Problem 23:20 Long Term Consequences of Always Training to Failure 27:07 Periodization and the 4 Year Model 35:11 A Series vs B Series vs C Series 38:24 Why Accessory Work Can Be Pushed to Failure 44:28 Why Naming Sessions After the Primary Lift Matters 46:21 Not an Excuse to Train Easy 52:16 The 1RM Continuum Explained 52:15 Pumping Iron Rewatch and Outro Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Cluster Training Explained: When, Why & How

Send us Fan Mail 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 came from, and how they’ve evolved from early strength methods to modern performance training. More importantly, we explain how clusters change the structure of a set to allow for higher quality repetitions, better bar speed, and greater motor unit recruitment without simply adding more fatigue. We walk through the different types of cluster structures, including basic, undulating, ascending, descending, and wave-based approaches, and explain how each can be used depending on the training goal. We also cover how clusters apply across strength, power, and hypertrophy, and why their real value lies in improving the quality of work at a given load. From reducing fatigue in power training to increasing mechanical tension in hypertrophy work, clusters offer a more precise way to drive adaptation. Finally, we discuss where clusters fit within a broader program, when they should be used, and why they are best reserved for more advanced trainees who can actually benefit from the increased complexity. This episode is about understanding how to manipulate the set itself to get more from the same work. Because better training isn’t always more work, it’s better structure. 0:00 Introduction 0:23 History of Clusters with Steph 4:17 First Use of the Word "Cluster" in Literature 12:10 Clusters Revived for Strength (Charles Poliquin Era) 12:43 The 5 Types of Cluster Sets 13:04 Basic Clusters (5 Singles) 14:45 Undulating Clusters 16:19 Clusters Are for Advanced Lifters 19:16 Using Clusters for Hypertrophy on Power Athletes 26:53 Pure Strength Clusters and Programming 27:55 Clusters for Power Training 40:35 Cluster Sets In Season 43:18 Rest Distribution vs. Clusters 45:07 Buffers into Accumulation Then Clusters in Intensification 50:29 Final Thoughts on Clusters Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Rapid Fire Q&A: Hatfield, Chains, IMCA & More

Send us Fan Mail In this Rapid Fire Q&A, we cover a wide range of coaching questions, from Hatfield squats and chains to IMCA, hypertrophy programming, and strength ratios. More importantly, we unpack the principles behind each decision. When to use variation versus repetition. How intent changes outcomes. Why movement patterns matter more than muscle groups. And how to adjust programming based on the individual in front of you. This is a coaching conversation, not a list of tactics. Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.