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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!
70 Episodes
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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...
Send us a text This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength. Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space. From the science to the programming, you’ll walk away with a clear understanding of how to develop explosive athletes. We cover: The evolution of...
Send us a text Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX. We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development. From there, we tackle: Principles behind training for endurance sportsTop books for new coaches & trainers ...
Send us a text In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees. We also cover: GBC loading strategiesNovice fat loss vs. strength macrosFull-body programming tipsCoaching vs. rest timeFlywheel training (do you even need it?)Macro setups for female athletesAnd more!Tons of practical takeaways for coac...
Send us a text In this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions. We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time. Next, we dive into the “glute bias everything” trend that’s dominating social med...
Send us a text In Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry. From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid advice for young coaches feeling bombarded by conflicting messages. Discover the importance of tried-and-true methods, learn how to identify genuin...
Send us a text Welcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of balancing them for optimal results, and the methodology behind adjusting them based on individual cl...
Send us a text Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach. We break down the ideal training macros for a high school wide receiver balancing 2–3 days of training outside of team football, followed by periodization strategies for soccer players dealing w...
Send us a text Dive into this week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table. We begin by examining the meaning of training saturation and its relevance to periodization. Then, we shift focus to the off-season training habits of NFL players, examining recurring injuries and what might be missing in their preparati...
Send us a text Unlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength. We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength deficit, association, and reserve. Discover what these mean in real-world terms and why they’re critical for optimizing performance. You’ll gain ins...
Send us a text Unlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the backbone of any successful program. What exactly are “the basics,” and why are they often misunderstood as “too simple”? We break it all down, exploring how patience and precision turn simplicity into strength. Basics does not just apply t...
Send us a text Get a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related challenges and ensure balanced, effective programming. We also unpack the meaning of training economy, showing how it influences exercise selection an...
Send us a text Dive into this listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is packed with tools and strategies to level up your results. We kick things off, and also wrap up this episode with tips on building forearm strength using our favorite exercises and methods for gains. We address how to handle when client’...
Send us a text Join us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical splits, we’ve got you covered. We discuss the evolution of training philosophies, a creative approach to periodization for once-a-week clients, and leveraging the KILO system to refine physique-focused results. Plus, we discuss intermittent f...
Send us a text Get ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game. We’re digging into whether you should always step load your B and C series and breaking down the strategies behind programming unilateral lower body movements in your A Series—and how it would apply to a complex and contrast. We answer a listener’s question regarding preparing for a powerlifting mee...
Send us a text Dive into this Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-season athletes managing long competitive seasons, and explore our recommendation for 4x/week strength training split for BJJ athletes that enhances performance without compromising their time on the mats. We also share expert strategies f...
Send us a text Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down. But that’s not all—we elbows flaring during the Overhead Press and how to fix it, the reasoning behind DB lunges in intensification phases, and how split squat variations fit i...
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