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Welcome to Between 2 Racks, the podcast where strength training meets strategy, brought to you by the expert coaches at KILO. This is your go-to source for actionable insights and in-depth discussions on all things strength training program design and periodization.
Hosted by seasoned professionals with years of hands-on experience, we deliver practical knowledge to elevate your coaching game and transform your understanding of effective training.
Each episode is packed with expert advice and real-world applications. Tune in, take notes, and transform your approach to fitness. Let's kick it!
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Send us 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 tu...
Send us 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 he...
Send us 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-enduranc...
Send us 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 he...
Send us 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 trans...
Send us 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...
Send us 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 Follo...
Send us 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 interferen...
Send us 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 & Over...
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, durabl...
Send us a text 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...
Send us a text 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 b...
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 promise...
Send us a text 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 ...
Send us a text 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 l...
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 In...
Send us a text 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 frequencyThe primary and assistance session flow that respects time and recoveryMovement-first progressions before load and intensifiersPractical t...
Send us a text 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 variationsPeriodization for bodybuildingSmart ways to build...
Send us a text 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 St...
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 compoun...
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