Between 2 Racks Rapid Fire Q&A: Training Age vs RSR, Novice Body Comp, Full Body, Macros & More
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 strategies
- Novice fat loss vs. strength macros
- Full-body programming tips
- Coaching vs. rest time
- Flywheel training (do you even need it?)
- Macro setups for female athletes
- And more!
Tons of practical takeaways for coaches training both gen pop and athletes.
00:00 Introduction to Rapid Fire Key A
00:19 Deciding When to Cut Exercises
04:13 Training Age and Strength Ratios
12:23 Fat Loss and Strength Training for Novices
21:06 Managing Load and Fatigue in GBC Programs
31:52 Understanding Linear Periodization for Body Composition
33:45 Challenges of Full Body Training for Novices
36:28 Coaching Strategies for Novice Clients
40:23 The Role of Flywheel Training in Strength Programs
43:55 Strength Training for Athletes: Basics vs. Gadgets
51:11 Off-Season Conditioning for Female Rugby Athletes
54:15 Macro Breakdown for Female Rugby Athletes
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