Between 2 Racks

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.

The Missing Layer of Programming: How to Load Across Phases

Send us Fan Mail Loading doesn’t stop at the session level. It has to be structured across phases, blocks, and entire training cycles. In this episode, we break down how to apply loading over time. We define mesocycles, block structures, and macrocycles, and explain how volume and intensity should be distributed to drive specific training outcomes. We cover ascending, descending, constant, step, peaking, and concentrated mesocycle loading, and when each approach should be used. We also discuss how these strategies fit into accumulation and intensification phases, and how different block models shape long-term development. Finally, we zoom out to macrocycle planning, where loading is organized across months and years, not just weeks. This is where most coaches fall short, relying on reactive programming instead of structured progression. This episode is about building a system, not just writing workouts. Because progression isn’t random, it’s planned. 0:00 Introduction 0:43 What Is a Mesocycle 4:04 Ascending Mesocycle Loading 10:00 Descending Mesocycle Loading 11:22 Constant Loading 14:43 Step Loading 18:18 Peaking Load 21:15 Concentrated Loading 23:54 What Is a Block 24:21 Extensive Blocks 27:05 Intensive Blocks 27:23 Progressive Blocks 29:42 Macrocycle Loading 44:36 Loading for Power 44:52 Max Effort Lift 46:03 Speed Strength 48:47 Loading the Chin-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.

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.