Between 2 Racks Rapid Fire Q&A: Hyrox, Books, Quad Squats, Hack Squats & More
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 sports
- Top books for new coaches & trainers (whether you’re a rookie or ready to level up)
- The differences between specializing in one lift vs. programming for full-spectrum performance
- Knee pain during quad-dominant squats—what’s causing it and how to approach it safely
- Where and when to throw in push-ups for fun
- When to switch up a client’s training split
- Using bands, chains, and other resistance tools with gen pop clients
- Extending accumulation or intensification phases—what works and when
- How much should your hack squat weigh compared to your back squat?
- Programming deadlifts when the goal is pure hypertrophy
We wrap with insights on Inside the System, our newly launched blog at trainkilo.com, and tease our upcoming educational subscription platform full of elite programming and coaching collabs.
00:00 Introduction and Episode Overview
00:23 What is Hyrox?
03:14 Training for Hyrox
12:08 Strength Training for Endurance Sports
15:45 Recommended Books for New Coaches
19:48 Specializing in a Lift vs. General Training
23:01 Understanding Context in Training
23:54 Specialization in Lifts
24:32 Optimizing Strength Ratios
25:55 Addressing Weaknesses in Training
27:05 Programming for Powerlifting
29:32 Managing Knee Pain in Squats
35:34 Incorporating Pushups in Training
36:30 Adjusting Training Splits
38:17 Using Chains and Bands in Training
41:04 Accumulation vs. Intensification Phases
45:58 Programming Deadlifts for Hypertrophy
46:52 Conclusion and Upcoming Projects
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
- Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
- Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
- Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
- Want to Contact us?: Reach out to us at info@kilostrengthsociety.com