We started as strength coaches ourselves who wanted better systems.
Frameworks for program design and periodization that actually worked in the gym, not just on paper.
When we couldn’t find them, we built them.
KILO was created to bridge the gap between knowledge and application, turning complexity into clarity and information into results.
Our education is rooted in experience and built for coaches who care. Providing you with the structure to coach more effectively, think more deeply, and achieve lasting progress for all of your clients and yourself.
Education rooted in experience. Systems built to last.
Because in this industry, progress is everything, and retention is the real measure of success.
MAP Assessment Course
Movement Analysis & Progressions
Build Smarter Assessments. Build Better Clients.The MAP Assessment Course gives you 15 clear, coach-driven assessments that cover the trunk, lower body, and upper body. Each assessment helps you identify a client’s true starting point so you can choose the right exercises, progress them confidently, and remove the guesswork from program design.
The Frameworks and Systems Serious Coaches Rely On
Online Courses
Learn to design programs with clarity, plan periodization with intent, and deliver long-term results. Study at your own pace with lifetime access.
Fat Loss Specialization Course
Expert-Led Instruction
In a field crowded with quick fixes and trends, KILO teaches what actually works. Our courses are built and taught by coaches who have spent years on the floor, refining the same principles we use in every program we design.
You get education that is practical and built for application. We give you the clarity and skill to program with confidence and deliver long-lasting results for the people who trust you.
Comprehensive Curriculum
Master program design, periodization, and smart client adjustments with a curriculum built by coaches. We teach clear, practical systems that improve your decision making and help you deliver results that last. Every course builds on the next for a complete, structured learning experience.
Practical Application
Our education is built for the gym, not the classroom. Everything you learn can be used immediately, helping you write better programs and coach with more clarity. You leave with skills you can apply the same day, and the confidence to make smart decisions for every client you work with.
Welcome to Inside the System! KILO’s coaching blog built for professionals who want more than reps and sets.
Inside the System Blog
Adapting the Optimizing Strength Ratios Program to a Three-Day Microcycle
The Optimizing Strength Ratios program was built around a precise four day structure for a reason. But real life does not always respect perfect training weeks. When schedules tighten or recovery demands shift, many coaches assume OSR cannot work on three days without sacrificing results. That assumption is wrong, but only if the adjustment is made correctly. This article breaks down the one structural change that preserves the integrity of OSR, and the common mistake that quietly undermines the system when coaches try to “simplify” it.
From Sponge to Specialist: How Strength Training Changes as You Advance
Training age determines everything in strength development. The body you have on day one does not respond the same way as the body you will have after four years under the bar.
Adaptation slows, fatigue increases, and training must become progressively more precise. This article outlines how strength training should evolve from the first year of lifting through the advanced stages. The goal is to help coaches map the right method to the right training age.
Fish Oil vs. SPMs: When and Why?
Inflammation drives adaptation, but only when it resolves. This article uncovers the real difference between fish oil and SPMs and how to use both to break through stalled recovery and keep progress moving.
PAAB Course
Progressive Anatomical Adaptation Course
The PAAB Course teaches you how to prepare clients for stronger, safer, more efficient training by improving movement quality, joint resilience, and overall coordination. It is the system behind long-term strength development and a key starting point for long-term strength development.
Coaching and Mentorship Designed Around You
Online Coaching Services
Whether you want personalized programming for your own training or one-on-one mentorship to sharpen your coaching skill, KILO provides guidance that is clear, practical, and grounded in real experience.
Online 6-Week Mentorship Program
Upcoming Courses
Mark Your Calendar
2026
In-Person Courses
PAAB Seminar: Jan 24-25, 2026
Comprehensive Seminars: Jan 31-Feb 1, 2026
Sports Performance Seminar: May 9-10, 2026
Body Composition Seminar: May 16-17, 2026
KILO Anniversary Weekend: June 5-7, 2026
Experience the Unmatched Depth of Live Education
Ten Years of KILO: The Gathering
Strength Training Programs are kind of our thing.
At KILO, we build programs with purpose. Our coaching experience drives everything we create, so every plan is clear, effective, and rooted in real training principles.
Whether you want personalized programming or ongoing options that fit your budget, we give you systems that help you train smarter and keep progressing. Learn more about our programming options here.
Monthly Subscription Education
"You do not rise to the level of your goals. You fall to the level of your systems."
James Clear
Atomic Habits
Between 2 Racks Podcast
With a focus on delivering valuable insights, our podcast offers actionable tips and in-depth discussions on strength training. Whether you're aiming to enhance your professional abilities or expand your understanding of strength training, our episodes serve as your essential resource for continuous learning and growth. Join us to transform your perspective on strength and elevate your training, one episode at a time.
The Strength Training Education You Need.
Join our Community
Our mission is to empower coaches by elevating their skills and enhancing their effectiveness. We are dedicated to providing innovative resources, comprehensive training, and continuous support to foster professional growth and excellence. Our goal is to inspire and equip coaches to unlock their full potential, enabling them to drive transformative results and lead with confidence in the field.
