Between 2 Racks

Send us a textChin-ups are a timeless classic in strength training, but what makes them so effective? And how can you fine-tune them to maximize results?In this episode, we break down everything you need to know about chin-ups and why they’re a staple in our programming. We explore progressions for building up to your first rep, advanced variations for stronger lifters, and when it makes sense to implement each. Plus, we tackle common weak points and issues we often see with this movement—and how to overcome them.We also discuss the pros and cons of loading chin-ups versus driving volume, and the impact different grip widths and hand positions have on back muscle recruitment. Whether you're a coach or a fitness enthusiast, this detailed episode is packed with actionable insights to help you or your clients progress toward stronger, more efficient chin-ups.If chin-ups aren't already part of your plan, they will be after this episode. Tune in and take your pull-up game 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 textIt’s time for another fast-paced and knowledge-packed Rapid Fire Q&A episode!We start by exploring how to balance hypertrophy-focused goals with athletic performance, ensuring clients achieve both strength and function. Then, we discuss when and why eccentric-focused training might be the key for maximizing strength and how to identify if someone needs more eccentric strength.Ever wondered how to determine the most efficient loading strategies for different phases of periodization? We break it down, step by step. Then, we take a closer look at introducing velocity-based training (VBT)—when it’s the right time to use it and how it impacts programming decisions.We round out the episode with two more critical topics—knowing when to strictly follow a program versus making intuitive adjustments based on real-time feedback, and how to educate clients on prioritizing proper execution over adding more weight to the bar.Packed with practical advice, actionable insights, and real-world examples, this episode is a must-listen for coaches and fitness enthusiasts eager to refine their approach and deliver better results. Get ready for rapid-fire learning that you can apply 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 textSplit squats—love them or hate them, they’re a staple in many training programs. But how do you really get the most out of this powerful yet often misunderstood exercise?In this episode, we take a deep dive into our love-hate relationship with the split squat, breaking down why we eventually move on from it in our programming and what it takes to build up the strength, stability, and mobility to perform it effectively. Learn the key regressions and progressions for split squats, as well as step-ups, to optimzie the movement for any client or athlete.We also share our favorite split squat variation for hypertrophy, explore common mistakes people make, and provide actionable tips to maximize its benefits. Whether you’re a coach programming for others or a fitness enthusiast looking to master this unilateral, yet bilaterally demanding, exercise, this episode is packed with insights to elevate your lower-body training game.Tune in to uncover how to make split squats work with you—not against you—and take a fresh look at an exercise you either swear by or love to avoid!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 a jam-packed installment of Rapid Fire Q&A where we tackle a wide range of training questions sent in by our listeners. From the role of hip thrusts in our programming to the use of “tension” for hypertrophy, to Post Activation Potentiation, and much more.We also discuss Petersen step-ups, how to approach the start of off-season training for athletes, and the art of varying remedial exercises. Plus, we share insights on programming squats to build deadlift strength and how to know when your athletes need extra work on calves or abs.If you’re a coach, trainer, or a fitness enthusiast seeking actionable answers and expert advice, this episode delivers it all.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, we unveil our new Online Specialty Techniques Course, designed to be a game-changer for coaches ready to take their skills to the next level. We tackle common misconceptions about specialty techniques, reveal the most underrated method, and provide clear guidance on when and who to use these advanced approaches with.You’ll also hear about our favorite specialty techniques and how they’ve consistently helped clients break through plateaus and achieve peak results. Whether you want to refine your programming or explore new strategies, this episode is made for strength coaches and personal trainers chasing endless gains.To enroll and learn more about our Online Speciality Technique Course click here.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 textThis is part two of our "Breaking the Rules" series, where we continue to challenge our conventional training frameworks and explore advanced strategies.We break down block loading, examining extensive, intensive, and progressive loading in detail. Next, we take a deep look into mesocycle loading, covering constant, ascending, step, descending, and peaking methods to clarify the why and when behind breaking the rules for each one. From there, we shift to training splits, highlighting approaches to optimize strength ratios, the application of the 14-day microcycle, and when body part splits can be implemented for greater effectiveness.You’ll also hear how we approach breaking the rules within the A Series, focusing on chin-ups, conventional deadlifts, and adjusting rest periods to maximize performance. To wrap it up, we provide key insights into when and why stepping away from periodization intensities and volume can make sense—and how to do it purposefully.This episode is packed with actionable strategies and practical expertise to elevate your programming. Get ready to rethink the rules and push your training systems further.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 textUnderstanding the rules is key—properly breaking them is where true mastery begins. In this episode, we explore the art and science of stepping outside our foundational frameworks. We discuss why mastering and fully understanding systems is essential before bending the rules.From utilizing shorter macrocycles to A series exercise selection that go beyond our PRIMEIGHT standards, we share strategies that challenge our norm while still delivering results. You’ll also hear our perspective on deviating from phase undulating periodization—when it’s worth it and how to do it effectively.To cap it off, we take a deep dive into Wave Periodization, breaking down the fundamentals and exploring how different block structures can be tailored to suit varying goals and client needs. This episode is packed with practical insights on when and how to break the rules effectively, so have your notebooks ready as we dissect each concept, always explaining the 'why' and 'how' behind every move.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

This engaging discussion dives into must-read books for strength coaches and the intricacies of training literature. Key insights on optimizing hip extension training to prevent injuries take center stage. The hosts tackle periodization strategies, contrasting short and long-term approaches. Scapular movement awareness and the foundational push-up are highlighted as essential for strength development. They also introduce innovative training methods while sharing personal fitness goals for 2025, ensuring actionable tips that keep listeners motivated and inspired.

Send us a text"A Year in Review: Stubborn with the Vision, Flexible with the Plan" takes you on a lively and insightful journey through 2024. We celebrate our achievements, reflect on the challenges we faced, and share some of our ambitious goals for 2025. From harnessing the power of AI to building effective systems and leveling up our brand, we explore the strategies and lessons that shaped our success—and our plans to take things to the next level.But it’s not all business! This episode is packed with laughter, personal stories, and candid moments as we wrap up the year on a high note. Whether you’re looking for inspiration, curious about how systems and innovation drive growth, or just want to join in on the fun, this casual, reflective yet forward-thinking conversation has something for everyone. Celebrate, laugh, and dream big with us as we close out the year!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 an information-packed installment of Rapid Fire Q&A where we tackle various topics designed to sharpen your training approach. We kick things off with an in-depth exploration of jump-testing protocols, discussing their value and implementation. From there, we touch on best practices for training youth during prepubescent years, offering advice to set them up for long-term success. Next, we break down aerobic training—when and how we like incorporating it, and how much is enough. We also share conditioning options for clients without access to strongman tools, providing alternative methods to get the job done. Plus, we weigh in on the push/pull/leg training split and then examine the importance of tracking overall training volume from block to block. Packed with expert insights and practical tips, this episode is a must-listen for coaches, trainers, and fitness enthusiasts looking to elevate their programming.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