Between 2 Racks

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

Send us a textUnlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength.We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength deficit, association, and reserve. Discover what these mean in real-world terms and why they’re critical for optimizing performance.You’ll gain insight into how strength directly impacts other qualities, while also learning about the neurological adaptations that make strength training so powerful. We discuss the role of mobility as a fundamental base for building strength and how it supports better movement and performance.Perfect for coaches refining their programming expertise or fitness enthusiasts striving to maximize results, this episode delivers actionable takeaways to help you build smarter, more impactful training strategies. Hit play now and take your training to the next level!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 textUnlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the backbone of any successful program.What exactly are “the basics,” and why are they often misunderstood as “too simple”? We break it all down, exploring how patience and precision turn simplicity into strength. Basics does not just apply to exercises, there are basic principles to periodization and programming as well.You'll gain insights into key programming principles, including the inverse relationship between volume and intensity and how to understand it effectively. Learn why prioritizing movement patterns over isolated muscle groups brings clarity and efficiency to your training, and discover how to spot the difference between a program that’s “basic but brilliant” and one that’s just plain lazy.Whether you’re a coach refining your knowledge or a fitness enthusiast looking to understand strength programming better, this episode is packed with actionable takeaways to elevate your approach. Press play now and start building smarter, stronger programs today!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 textGet a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related challenges and ensure balanced, effective programming.We also unpack the meaning of training economy, showing how it influences exercise selection and workload management to maximize efficiency without sacrificing performance. Plus, we take a closer look at the critical difference between training by muscle groups versus movement patterns, helping you design programs that deliver better results.Whether you're a coach refining your craft or a fitness enthusiast looking to deepen your knowledge, this episode delivers practical insights to elevate your programming skills. Hit play now and subscribe for more actionable tips and in-depth discussions!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 listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is packed with tools and strategies to level up your results.We kick things off, and also wrap up this episode with tips on building forearm strength using our favorite exercises and methods for gains. We address how to handle when client’s experience discomfort during tricep extensions.We provide our take on how to balance flexibility with strength development. For trainers focused on general population clients, we share actionable strategies to improve neuromuscular efficiency.You’ll also learn our solution for group training when equipment is limited, but you still want to use the KILO system. We break down the subscapularis pull-up and subscapularis pull-down. Lastly, we explore strategies to help your clients stay committed when they’re struggling to follow through, offering tips to keep them on track while maintaining motivation.This episode is your go-to for practical, no-nonsense advice on optimizing training and programming. Don’t miss out! Hit play now, and be sure to subscribe for weekly episodes full of insights.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 textJoin us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical splits, we’ve got you covered.We discuss the evolution of training philosophies, a creative approach to periodization for once-a-week clients, and leveraging the KILO system to refine physique-focused results. Plus, we discuss intermittent fasting and its role in fat loss with strength training.Whether you’re a coach, athlete, or fitness enthusiast, this episode delivers fresh perspectives and practical tips to elevate your results. Tune in now!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 textGet ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game.We’re digging into whether you should always step load your B and C series and breaking down the strategies behind programming unilateral lower body movements in your A Series—and how it would apply to a complex and contrast.We answer a listener’s question regarding preparing for a powerlifting meet in 20 weeks.Ever wondered about the difference between strength curves and resistance curves? We separate the two and clarify how they impact exercise selection. Plus, we discuss the role of muscle fiber makeup in your programming and how it could influence your client’s training success.If you’re a trainer, athlete, or fitness enthusiast ready to fine-tune your skills and crush plateaus, this episode is packed with insights you can put into practice immediately. Tune in, take notes, and bring your programming to the next level!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 Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-season athletes managing long competitive seasons, and explore our recommendation for 4x/week strength training split for BJJ athletes that enhances performance without compromising their time on the mats.We also share expert strategies for designing a macrocycle focused on fat loss and lower body shaping for women who want to prioritize their glutes, and examine the role of traps in remedial work to complement neck extensors when emphasizing the Overhead Press. To round things out, we offer actionable advice for breaking through a stubborn chin-up plateau, so you can keep progressing.Whether you’re an athlete, coach, or fitness enthusiast, this episode delivers a wealth of practical, no-nonsense insights to help you fine-tune your programming. Don’t miss out on these valuable tips—listen now!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