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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.
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96 Episodes
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Send a text In this episode of Between 2 Racks, the KILO Crew breaks down why power training deserves a place in long-term development, even for lifters who are not competitive athletes. We clarify what power actually is, what it is not, and how it differs from maximal strength. The conversation explores force-velocity relationships, starting strength, explosive strength, and how velocity-based work can complement traditional strain-focused training. We also discuss who benefits from power ...
Send a text In this episode of Between 2 Racks, we break down what actually changes in training as you get older and what does not. There is a growing conversation around strength training for longevity, especially for those in their forties and beyond. But much of the discussion lacks context. Blanket statements about rep ranges, intensity, or “age appropriate” training miss the bigger picture. We explore the real factors that influence performance as you age: recovery capacity, life stress,...
Send a text In this episode of Between 2 Racks, we finally give the squat the attention it deserves. We break down why the squat remains one of the most versatile and scalable movement patterns in strength training. From high bar vs low bar positioning to stance width and foot angle, this conversation moves beyond dogma and into application. The goal is not to argue preferences, but to understand leverage, anatomy, and context. We discuss when to front load, when to back load, and how to choo...
Send a text In this Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision-making. The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development. You’ll also hear nuanced discussions on Peterson step-...
Send a text In this episode of Between 2 Racks, the KILO Crew breaks down what a deload actually is, how it differs from active recovery, and why it is so often misunderstood in strength programming. We discuss deloads through the lens of volume management, intensity preservation, and long-term program design, including when deloads make sense, when they are unnecessary, and when they are simply covering up poor loading decisions. The conversation explores deloads in different periodization m...
Send a text In this episode of Between 2 Racks, the KILO Crew breaks down what coaches tend to outgrow with experience, and why those shifts matter more than new methods or trends. From letting go of perfection, novelty, and short-term thinking to rethinking hypertrophy, nutrition, and “perfect programs,” this conversation explores how real coaching priorities change after years on the gym floor. We discuss why confidence comes from results, not constant change, how principles outlast trend...
Send a text In this episode of Between 2 Racks, the KILO Crew takes a closer look at compliance and why execution matters more than how a program looks on paper. We unpack what compliance really means beyond simply showing up, and how execution breaks down through missed sessions, skipped sets, underloading, incomplete series, and quiet changes that alter the intended training stimulus. The conversation walks through common compliance problems we see with both in-person and online clients, an...
Send a text Most lifters stall after the first few years because the strategies that work early stop driving progress. The intermediate phase is where technique is more consistent, load selection becomes more accurate, and improvements slow down fast unless training evolves. In this episode, the KILO Crew defines what “intermediate” really means, beyond training age. We break down why progress stalls, how the shift from skill development to higher intensity work changes programming, and why t...
Send a text Many training programs fail not because the exercises are bad, but because the decisions around them break down over time. Using the right lifts does not guarantee progress if sequencing, loading, and follow through are inconsistent. In this episode, the KILO Crew breaks down why exercise selection alone cannot carry a program. We discuss movement patterns versus specific lifts, how impatience and constant changes disrupt progression, and why tracking and load management matter m...
Send a text Happy New Year and welcome to 2026! In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew kicks things off with a quick update on what’s ahead this year, including the final live course dates at our facility, upcoming travel seminars, and what online courses are coming next. Then we dive into your questions, starting with the difference between “optimal reps” and context driven rep selection, and why the internet’s obsession with one perfect rep range is missing th...
Send a text In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew answers your programming and coaching questions with real world context, not theory for theory’s sake. We break down where the single-leg squat actually fits in a system, and why it is not interchangeable with split squats and lunges. From there, we dig into meso and macro adjustments when life happens, including how to handle missed sessions from sickness, small injuries, travel, and schedule chaos without turni...
Send a text In this episode of Between 2 Racks, we break down one of the most overlooked realities in strength training. Most lifters, including many intermediates, never train as hard as they think they do. We explain why effort is a skill, why load selection is often the limiting factor, and why technical breakdown is not the same thing as muscular failure. We discuss how novices struggle to push because they haven’t yet learned to recruit high-threshold motor units, why intermediates hesit...
Send a text In this follow-up to last week’s conversation, we continue breaking down the some of the most talked-about training trends and give our honest take on where they help, where they mislead, and how coaches should think about them. We dig into minimalist low-frequency training, why “do more with less” is often misapplied, and the difference between maintaining strength and actually developing it. We also unpack the rise of hybrid strength and conditioning models, strength-endurance c...
Send a text In this episode of Between 2 Racks, we break down some of the training trends circulating through the fitness industry and give our real, practical perspective on each one. From lengthened partials to failure-focused methods, science-based exercise selection, warm-up minimalism, machine only lifting, and tech driven training, we discuss where these ideas fit, where they fall short, and how coaches can apply them without losing sight of what actually drives progress. You will hear ...
Send a text In this episode of Between 2 Racks, we break down how to set up your strongest and most productive year of training. With 2026 right around the corner, this is the perfect time to think about long-term planning, goal setting, and how your macrocycles should build on one another for real progress. We talk through why goal hopping and constant program changes stall results, and how true progress comes from sequencing the right phases in the right order. You will hear how to transiti...
Send a text In this episode, we dive into the real meaning of training age and why strength training must evolve as you move from novice to intermediate to advanced. We break down how each stage responds to training, why consistency matters more than variety in the early years, and how long-term progress depends on learning the right skills at the right time. We discuss what qualifies someone as a true beginner, even if they have trained for years, and why coaching intent, movement quality, f...
Send a text In this conversation with Christian LaValle of Metabolic Elite, we take a grounded look at what truly moves the needle in performance and recovery. Instead of chasing trends or piling on more variables, we explore how strategic supplementation, consistent habits, and clear decision making create real progress for both coaches and their clients. Place your order today https://www.metabolicelite.co/ Apply coupon code KILO15 Follow Christian LaValle @christianlavalle5 Follow J...
Send a text In this Rapid Fire Q&A, the KILO Crew answers practical programming questions for coaches and advanced lifters. We discuss how to coach concentric intent for true speed-strength, when to prioritize peri-workout supplements versus foundational health basics, and how to use readiness trends to guide training adjustments. What We Cover Coaching intent and improving concentric speed How intensity dictates strength qualities across the macrocycle Avoiding overlap and interference ...
Send a text 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...
Send 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 l...
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