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.
Online Courses
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
Motor Unit Recruitment 101: Why Novices Feel Crushed by Light Weights
Before beginners build muscle, they have to learn how to access it.
If you coach beginners, understanding motor unit recruitment is the key to setting expectations, improving technique, and building the foundation for long term strength. Before athletes can express force, they need the neural skill to access it.
The Split Squat Question: When It’s Brilliant, When It’s Overrated, and How We Actually Use It
The split squat is one of the most overhyped and misunderstood movements in strength training.
Done well, it’s a fantastic tool for building strength and tolerance in deep knee flexion, cleaning up asymmetries, and supporting your squat. Done poorly, or used beyond its job description, it becomes a grind that stops delivering real returns.
Optimization of Periodization: Engineering Progress Through Smarter Structure
Periodization isn’t just a schedule; it’s a system. At KILO, we align training variables with purpose to create lasting progress. Each phase, from Accumulation to Intensification, is structured to drive the right adaptation at the right time. The result is training that builds strength, performance, and resilience through clear sequencing and method selection.
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.
Online Coaching Services
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
Comprehensive Periodization & Program Design Seminar
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.
