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Between 2 Racks

KILO Education

Between 2 Racks is a strength training podcast from KILO, a coach-led education company built to support personal trainers and strength coaches who want a deeper, more durable understanding of training.


The goal is simple: create a home for sound knowledge. Not trends, not shortcuts, and not recycled talking points.


Each episode explores program design, loading, periodization, and coaching decisions through real-world application. We focus on what holds up over time, where theory breaks down in practice, and how coaches can make better decisions for the people they train.


Hosted by experienced coaches with decades spent in private training, performance settings, and long-term athlete development, the conversations are practical, honest, and grounded in principle.


If you are a coach looking for clarity, depth, and a place to think critically about training, Between 2 Racks is that space.


Let’s kick it!

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  • 21 episodes
  • weekly
  • Avg 51 min
  • English

Episodes 21

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  • #101
    April 6 · 1 hr 1 min

    Loading Explained: The Most Misapplied Skill in Strength Training

    Send us Fan Mail Loading is one of the most important variables in strength training, yet most coaches and lifters misunderstand how to apply it. In this episode, we break down what proper loading actually looks like across different contexts, from primary compound movements to assistance work and metabolic training methods. We cover RM-based loading, estimated 1RM usage, step loading, complex rep schemes, and buffer strategies, along with the common mistakes that lead to stalled progress. We also address why relying on feel, failing to track data, and mismanaging load over time limits long-term development. This episode is about precision. Not just lifting heavier, but applying load with intent, structure, and consistency. If you don’t understand loading, you don’t understand training. 0:00 Introduction 0:20 Why Loading is Crucial 0:57 Episode Overview 1:49 Loading Science & Research 7:08 1RM Continuum Explained 8:19 RM Loads Breakdown 12:57 Importance of Tracking 15:34 Session Loading Overview 19:40 Step Loading 30:00 Complex Rep Schemes 36:05 Buffers 40:56 B Series & Assistance Exercises 48:33 Remedial Exercise Loading 52:27 Metabolic-Based Training 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.

Showing 21–21 of 21 episodes