Between 2 Racks

Send us a textIn this episode we break down the PRIMEIGHT, our trademarked framework built around squat, front squat, deadlift, overhead press, incline press, bench press, dip and chin-up. We explain why we moved beyond the classic big three, how pressing across four angles covers the full spectrum of shoulder strength, and why the back squat, front squat, and deadlift create a complete lower body base. Why we moved beyond the big three We wanted a system that created complete, durable lifters, not just big numbers on a few lifts.What the PRIMEIGHT coversFour pressing angles: overhead, incline, flat, and dip for balanced shoulder strengthThree lower-body anchors: front squat, back squat, and deadlift for total lower-body developmentAnd of course, the chin-up.How it fits into the KILO system You’ll hear how the PRIMEIGHT formed the backbone of our original group training programs and led to the 14-day microcycle. We also explain how these movement patterns carry through every level of our programming frameworks.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 textIn this episode of Between 2 Racks with the KILO Crew, we’re joined by Gavin Attorre (@gavinattorre) of Muscle Intelligence to unpack what it really means to coach with intelligence, where systems meet skill, and structure serves individuality.We explore how time spent on the gym floor builds instincts and awareness that no textbook can replace, and how great coaches use those experiences to refine their craft. Gavin shares insights from years of coaching, breaking down how to blend precision with adaptability in real-world coaching.We dig into how great coaches think, the value of building systems that enhance creativity (not limit it), and why communication, consistency, and self-awareness drive long-term progress for both clients and coaches.Key Topics:The evolution of coaching systems and intelligent trainingBuilding skill, awareness, and adaptability as a coachWhy individualization beats cookie-cutter programmingHow to create structure that supports creativityConnect with Gavin:Gavin Attorre ⁠@gavinattorre⁠⁠https://checkout.muscleintelligence.com/sp/certification/⁠⁠https://checkout.muscleintelligence.com/op/coaching/⁠Timestamps:00:00 Introduction and Meeting Gavin09:38 Getting Started in Coaching18:46 Transition to Online Coaching28:47 Training Philosophy and Work Capacity37:32 Breath Work and Recovery Techniques46:24 Building Habits and Client Success55:52 The Importance of Gym Floor Experience68:21 Memorable Training Stories and Camp ExperiencesStay 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 textWarm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.0:00 Introduction0:45 Importance of Warmups2:37 Warmups and Injury Prevention4:05 Evolution of Warmups7:08 Dynamic Warmups10:22 Coaching Clients Through Warmups13:28 Exercise Selection for Warmups16:23 Static Stretching and PNF20:37 CARs vs Pails and Rails23:59 Specific Warmup28:47 Warmup for Remedial Exercises32:19 Foot and Ankle Activation34:14 Advanced Warmup Strategies37:10 Power Training Warmups43:47 Tracking Devices in Warmups45:33 Plyometrics and Elderly Population48:53 Personal Warmup Preferences52:13 Conditioning and Strongman Warmups56:03 Warmups for General PopulationStay 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 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