Between 2 Racks

Send us a textThe 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&A0:19 Training Upper Body Hypertrophy and Lower Body Strength2:58 Incline Dumbbell Curl Variations4:00 Sets Required for Strength8:47 Conditioning Program Manipulation11:55 Periodization Models in Soccer16:07 Hormonal Changes and Strength Ratios in Women20:21 Time Under Tension39:00 Step Loading vs Constant Loading in Contrast Training44:12 Exercise Naming ConventionsStay 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

Send us a textThis 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 compound lifts.In this episode, you'll learn:The real reason remedial muscles matter for strength, hypertrophy, and longevityWhy the neck is one of the most high-leverage muscles you’re probably not trainingHow to build well-rounded arms and delts using strength curve variationThe connection between forearm and grip work and joint integrityHow proper calf and anterior tibialis training supports performance and prevents injuryHow to program these movements across training phases (and why timing matters)When to adjust loading based on muscle fiber makeup and recovery demandTips on variation, stability, and execution so you actually get resultsWhether you're an athlete, coach, or gen pop lifter who wants to train smarter and look jacked doing it—this episode is your complete guide to getting the most out of the smallest muscle groups.00:00 Introduction to Upper and Lower Extremity Training00:35 Importance of Remedial Movements02:37 Neck Training Essentials10:33 Deltoid Training Techniques20:09 Triceps Training Strategies26:39 Biceps and Elbow Flexors28:18 Understanding the Brachialis and Brachioradialis28:58 Risks of Scott Curl Exercises33:50 Forearm Training Techniques41:54 Grip Strength and Its Importance42:46 Calf Training Strategies52:24 Final Thoughts on Extremity TrainingStay 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

Send us a textThis 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 speed strength terminology from Russian and European roots to modern performance science Clear definitions of explosive strength, starting strength, and reactive strength—and how each fits into power developmentThe force–velocity continuum (simplified)Practical training strategies and specialty techniquesWhy hypertrophy and max strength still lay the foundation for meaningful power developmentReal-world coaching insights, including Steph’s experience training NFL All-Pro Steven JacksonWant to go deeper? Check out:The Power Specialization Course (focused on power training in the weight room)The Sports Performance Seminar (for full-scale athletic periodization)The Specialty Techniques Course (60+ techniques, real-time applications)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

Send us a textWelcome 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 (whether you’re a rookie or ready to level up)The differences between specializing in one lift vs. programming for full-spectrum performanceKnee pain during quad-dominant squats—what’s causing it and how to approach it safelyWhere and when to throw in push-ups for funWhen to switch up a client’s training splitUsing bands, chains, and other resistance tools with gen pop clientsExtending accumulation or intensification phases—what works and whenHow much should your hack squat weigh compared to your back squat?Programming deadlifts when the goal is pure hypertrophyWe 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 Overview00:23 What is Hyrox?03:14 Training for Hyrox12:08 Strength Training for Endurance Sports15:45 Recommended Books for New Coaches19:48 Specializing in a Lift vs. General Training23:01 Understanding Context in Training23:54 Specialization in Lifts24:32 Optimizing Strength Ratios25:55 Addressing Weaknesses in Training27:05 Programming for Powerlifting29:32 Managing Knee Pain in Squats35:34 Incorporating Pushups in Training36:30 Adjusting Training Splits38:17 Using Chains and Bands in Training41:04 Accumulation vs. Intensification Phases45:58 Programming Deadlifts for Hypertrophy46:52 Conclusion and Upcoming ProjectsStay 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

Send us a textIn 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 coaches training both gen pop and athletes.00:00 Introduction to Rapid Fire Key A00:19 Deciding When to Cut Exercises04:13 Training Age and Strength Ratios12:23 Fat Loss and Strength Training for Novices21:06 Managing Load and Fatigue in GBC Programs31:52 Understanding Linear Periodization for Body Composition33:45 Challenges of Full Body Training for Novices36:28 Coaching Strategies for Novice Clients40:23 The Role of Flywheel Training in Strength Programs43:55 Strength Training for Athletes: Basics vs. Gadgets51:11 Off-Season Conditioning for Female Rugby Athletes54:15 Macro Breakdown for Female Rugby AthletesStay 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

Send us a textIn 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 media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.Other topics include:Why your hip flexors feel weak—and how to fix itProgressions for correcting anterior pelvic tiltHow posture shapes exercise selectionIf C-series lifts move up, does your warm-up change?Strength standards by sport and how RFD shifts trainingAdvanced lifters training 3x/week, with variations based on male vs. female physique goalsProgramming for athletes on gearFloating heel exercises—useful or unnecessary?🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!00:00 Introduction and Episode Overview00:34 Hypertrophy and Fat Loss: Linear Model Discussion04:09 Classic Contest Prep Approaches07:55 Training Tips for Hip Flexors and Abs11:25 Correcting Anterior Pelvic Tilt17:48 Posture Assessment in Training23:14 Strength Standards and Power Development27:41 Strength Reserve and Injury Prevention28:49 Case Study: Isaiah Pacheco's Injury and Recovery30:04 Programming for Advanced Trainees31:34 Training Considerations for Older Athletes33:22 Periodization for Enhanced Physique Athletes38:09 Cross Education and Unilateral Training42:39 Floating Heel Strength Exercises45:29 The Glute Obsession: Balancing Lower Body Training49:23 Upcoming Events and AnnouncementsStay 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

Send us a textIn 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 genuine expertise, and get practical tips on staying grounded amid the chaos.This episode is a must-listen for any coach striving to cut through the noise and focus on what truly matters.00:00 - Welcome and Introduction 02:45 - The Prevalence of Noise in the Fitness Industry 07:30 - Influencers vs. Educators: Who to Trust? 12:15 - The Pitfalls of Following Trends 18:40 - The Importance of Tried-and-True Methods 24:10 - Debunking Misconceptions in Fitness and Research 31:00 - How Young Coaches Can Navigate the Chaos 38:50 - Current Trends and Their Impacts 46:20 - Ignoring the Noise: Practical Steps 52:30 - Q&A: Listener Questions Answered 59:20 - Conclusion and Final Thoughts 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

Send us a textWelcome 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 client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.00:00 Introduction to Volume, Intensity, and Frequency00:20 Defining Volume, Intensity, and Frequency01:57 Prioritizing Variables for New Clients04:43 Hierarchy and Context of Training Variables06:28 Intensity and Training Targets19:47 Volume Prescription and Client Adaptation27:28 Understanding Volume Tolerance and Genetic Limits28:28 Balancing Volume and Intensity for General Population29:04 The Importance of Program Design and Periodization31:33 Advanced Training Strategies and Volume Management32:51 Periodization Models for Optimal Recovery35:25 Using Buffers for High-Quality Training39:51 Training Novices with Sub-Maximal Loads41:39 Monitoring Training Loads and Adjusting Variables43:23 Studies Confirming Volume and Hypertrophy45:54 Balancing Hypertrophy and Performance53:59 Final Thoughts on Volume and Training StrategiesStay 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

Send us a textGet 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 with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!00:00 Introduction and Episode Overview 00:21 Ideal Training Macro for High School Wide Receiver 06:31 Linear Periodization for Soccer Players 07:53 Chin-Up and Dip Progressions 11:34 Breaking the Rules in Training 18:55 Full Body Splits vs. Upper/Lower Splits 21:04 Biomechanics in Training 25:48 Seated Good Morning Progressions 26:30 Choosing the Right Equipment for Training 28:18 Strength Training for Master Sprinters 34:35 Addressing Stagnation in Lifts 40:43 Balancing Multiple Training Goals 44:53 Managing Training During High Stress Periods 48:46 Conclusion and Next Steps 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

Send us a textDive 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 preparation. Do you have clients asking to train only once a week? We share our hot take on the importance of frequency for building results.Next, we take a closer look at the role of Smith machines in strength training and when they might be beneficial (or not). For those struggling with knee or hip issues during squats, we provide alternative exercises to effectively train the lower body, particularly the quads. Finally, we weigh in on programming with horizontal row machines versus standard row machines and offer guidance on maximizing their effectiveness.Whether you’re a coach fielding similar questions from clients or a fitness enthusiast eager to level up your knowledge, this episode delivers actionable advice you can apply today. Hit play now to join the conversation!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