Between 2 Racks

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

Send us a textThis episode dives into the Online Athlete Off-Season Assessment Course, where we break down what to focus on and why it matters. We cover the overarching structure of the General Preparation Phase (GPP) and the Specific Preparation Phase (SPP), ensuring you have a clear roadmap for assessing and developing athletes in their off-season.We discuss the critical groupings that form the core of the assessment, including Speed-Strength Analysis, Anaerobic Power Tests, Maximal Strength Tests, Eccentric Tolerance Tests, Chin-Up Strength Standards, Strength Ratio Analysis, and Abdominal Strength Standards. From understanding baseline metrics to identifying specific areas for growth, this episode is packed with actionable insights to optimize performance.Whether you’re a coach, trainer, or sports science enthusiast, this conversation is designed to help you approach off-season preparation with confidence and precision. Tune in to discover how proper assessments drive individualized program design and periodization for the critical 12-week off-season period.Want to dive in? Enroll now in our Online Athlete Off-Season Assessment CourseStay 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 the KILO Crew to uncover the essence of strength in this episode! We break down why developing maximal strength is one the most critical foundational qualities in the weight room and how it impacts everything else in your training. You'll gain valuable insights into programming and periodization strategies designed to maximize your potential while learning exactly what maximal strength is and who should prioritize it at different stages of their strength journey. We explore the concept of General to Specific Exercise Selection to build an effective maximal strength program. Packed with actionable advice, this episode is your go-to guide for mastering strength development. Whether you're a coach, trainer, or strength enthusiast, this deep-dive will leave you ready to optimize your time under the bar!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 the latest installment of Rapid Fire Q&A, where we tackle a wide array of compelling strength training topics. Discover expert advice on effectively using extended sets within a periodized framework and explore whether there's an ideal macrocycle setup for the general population. Uncover insights into the three families of periodization and tips on training exclusively with barbells. We'll also discuss the priority lifts for new athletes, the strategic integration of specialty bars in program design, and things to consider when selecting exercises for clients with low back pain. Learn why eccentric strength is crucial for overall performance. Packed with actionable insights, this episode is a must-listen for fitness enthusiasts and trainers eager to refine their knowledge and approach. Tune in for a session full of valuable takeaways!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 an insightful episode where we candidly discuss the topic of Body Composition Training. In this open discussion, we share our diverse views on optimizing body composition, uncover often-overlooked elements that can make a significant impact, and debunk common misconceptions that might be holding you back. We also share personal experiences that highlight the practical aspects of body composition training. This episode is packed with valuable insights and advice, perfect for fitness enthusiasts and trainers eager to enhance their understanding and approach to training. Tune in for a casual exploration of strategies to improve body composition and achieve your fitness goals!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 installment of Rapid Fire, we explore whether strength training is essential for speed development and share strategies for clients facing work capacity challenges. We dive into how we use training maxes in our programming, discuss our stance on strict technique vs cheating a few reps, and discuss step loading versus constant loading for hypertrophy training. Packed with actionable insights and practical advice, this fast-paced episode is perfect for strength enthusiasts and trainers looking to deepen their expertise and refine their approach. Tune in for another episode full of valuable takeaways!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 as we discuss the intricacies of designing effective training sessions. Understand how to design effective session structures, explore the art of exercise selection, and learn when and why to adjust your routine. We'll uncover our most common training structures, discuss strategic manipulations to maximize results, and share essential tips to keep in mind when crafting your own sessions. Perfect for fitness enthusiasts and trainers seeking to optimize their approach, this episode offers valuable insights and expert guidance tailored to elevate your training game.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 as we delve into the latest trends and practices in the industry, offering our expert insights and opinions. Discover what truly drives muscle growth and how you can optimize your training for maximum long-term results. Tune in for actionable advice and elevate your strength journey with our perspective on hypertrophy. Don't miss out on these game-changing 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 textIn this episode, we dive into our Strength Assessment Workshop (also known as OTAs to our Online Programming Clients) to uncover valuable insights on both general and specific warm-ups. Learn how to implement warm-ups optimally by understanding and applying the latest research to your training regimen. We also explore the PRIMEIGHT Analysis, highlighting the crucial role of movement quality in effective training. Get a sneak peek into our approach to nutrition periodization, focusing on foundational factors before honing in on the finer details. Discover the benefits of individualized 1RM continuum testing, and join Steph as he delves into monitoring training load, distinguishing between external and internal loads, and discussing the critical importance of client feedback for coaches. This episode is packed with actionable knowledge to enhance your training practices.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 in this episode as we explore in-season strength training essentials for high school athletes, highlighting key focuses and common pitfalls to avoid. Discover various scenarios that we manipulate the duration of accumulation and intensification phases, and learn about periodization models tailored for clients with limitations. We share our go-to rep schemes for achieving juiciness with functional hypertrophy! Then we provide overarching rules for sports performance macrocycle structures and annual planning. Additionally, we provide insights into designing programs for MMA athletes who train year-round. The episode wraps up with a discussion the different implementations of Romanian Rhythm Squats to enhance power and hypertrophy. Don’t forget to drop your questions at the link below. Enjoy the episode!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