Between 2 Racks

Send us a textThis 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 promises. But what happens when a company builds on standards first? Robert explains the difference between marketing-driven products and science-driven formulations, and we dig into how real quality gets made.You’ll hear how to spot red flags on supplement labels, the truth about whey isolate vs concentrate, why EAAs matter during training, and what creatine is actually worth your money. If you recommend supplements to clients, or just want to stop wasting cash, this episode is worth the listen.KILO partners with people we trust. This conversation shows you why ATP Lab met our standards.👉 Learn more about ATP Lab at atplab.com and follow them on Instagram @atp_labs for updates, education, and products that put quality ahead of hype.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 textTempo 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 for a client who is new to metabolic methods but not new to lifting. Finally, we discuss mesocycle, macrocycle and year goals.You will learn:Our thoughts on tempoProactive vs reactive deload strategies that actually helpWhen to use specialization phases and for whomA clean hierarchy for mesocycle, macrocycle, and year goalsWe conclude with a brief update on upcoming program changes and things get emotional.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 textWe 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 loading (ascending/peaking/descending)👉When to use phase, weekly, or daily-undulating models to balance volume and intensity👉Why you don’t chase PRs in high-volume phases, and what to do instead👉 Starting low, progressing volume, and avoiding junk repsActionable, jargon-light guidance to help you bring work capacity back, so training gets harder, recovery gets better, and progress lasts.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 textPhase 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 Periodization1:04 History and Definition of Undulating Periodization3:19 Core Principles of Volume and Intensity Manipulation5:39 Common Misunderstandings About Accumulation and Intensification9:33 Disadvantages for Novice Lifters12:06 Differences Between Periodization Models15:01 Advantages for Long-Term Training44:49 Role of Intentional Training and Goal Setting54:16 Importance of Consistency and Smart PlanningStay 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 textProgramming 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 takes on chin-ups, machines, and mixing in other activitiesSimple periodization that actually fits 2-3 day schedules⁠Join The Continuum!⁠Thanks for tuning in!0:00 Introduction to Gen Pop Training7:31 Training Frequency and Program Design13:39 Exercise Selection and Movement Patterns21:15 Program Structure and Exercise Order27:43 Coaching and Exercise Progression34:11 Training Volume and Recovery40:30 Periodization for Gen Pop Clients46:24 Exercise Progression and Movement Quality52:12 Online vs In-Person Coaching57:40 Introduction to The ContinuumStay 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, 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 neck strength safelyAdjusting training models for different populations and goalsPlus, we introduce The Continuum, our new subscription-based education and community platform, complete with monthly webinars, structured forums, and live Q&As.0:00 Introduction1:08 Determining Limiting Lifts in Strength Ratios4:20 Relative Strength Ratios for Males vs Females8:43 Programming for Neck Training41:22 Addressing Shoulder and Thoracic Mobility Issues44:16 Programming for 50-60 Year Old Novice Clients51:55 Announcement: The Continuum Launch and Labor Day SaleStay 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 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