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.
Intermuscular Coordination Lecture
A one-hour recorded lecture with Pauric O’Rourke on how intermuscular coordination improves technique, manages fatigue, and increases long-term strength potential in resistance training.
At KILO, we believe intermuscular coordination is a concept every serious coach needs to understand completely. It influences how movement is learned, how force is expressed, how fatigue is managed, and how advanced trainees continue progressing when simply adding more load is no longer enough.
Intermuscular Coordination for Strength Training is a one-hour recorded lecture webinar with Pauric O’Rourke that breaks down one of the most overlooked concepts in strength development.
Most coaches understand that strength requires muscle, effort, and progressive overload. Fewer understand how much strength depends on the nervous system’s ability to coordinate the right muscles, at the right time, with the right amount of tension, and without unnecessary friction inside the movement.
In this lecture, Pauric explains intermuscular coordination in the context of resistance training, not sport skill execution. You will learn how it fits within the central factors of force production, how it differs from intramuscular coordination, and why it matters for technique, fatigue management, and advanced strength development.
The webinar also explains how intermuscular coordination training changes across trainee levels, from novice to intermediate to advanced.
This is not a full course. It is a focused, one-hour lecture webinar designed to give coaches a clearer understanding of a concept that is frequently overlooked.
What you’ll learn
- What intermuscular coordination is and how it applies to resistance training
- How it differs from intramuscular coordination
- Why efficient movement improves strength expression
- How technique, fatigue management, and strength potential are connected
- Why submaximal training can be useful for advanced lifters
- How to apply intermuscular coordination training with novice, intermediate, and advanced trainees
- Why intended maximal concentric acceleration, IMCA, is important
- How loading zones, rep ranges, rest periods, and buffers influence programming decisions
Who this is for
This webinar is for coaches, personal trainers, strength coaches, and serious students of program design who want to better understand how strength is built beyond simply adding more load, volume, or intensity.
It is especially useful for coaches who work with lifters who need better technical consistency, athletes who accumulate fatigue quickly, or advanced trainees whose strength progress has slowed despite hard training.
Who this is not for
This is not a beginner workout, a training program, or a full online course.
It is not a plug-and-play program with prescribed workouts. It is a lecture-based educational resource designed to improve your understanding of training theory, programming, and coaching application.
Format: Recorded lecture
Length: Approximately 60 minutes
Instructor: Pauric O’Rourke
Included in The Continuum: Yes, for active members
Continuum members already have access to this webinar inside their membership.
This lecture was originally created for The Continuum, KILO’s monthly continuing education membership. Members receive new monthly webinars, access to the member forum, and the ability to ask questions directly to the KILO team.
For non-members, this standalone webinar is available for $79.
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.
12-Week Body Recomposition Program: Glutes & Delts Bias
The primary goal of this 12-week program is to improve body composition, with targeted emphasis on the glutes and delts. These muscle groups receive higher training volume than the rest of the body, which is trained at maintenance levels. This approach delivers the greatest growth stimulus, while preserving recovery and overall performance. Delivered as a fully linked PDF training program.
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
The Value of Coaching: Why Direction Drives Results
Most people know what they want from training. They want to get stronger, leaner, and perform better. What they lack is direction.
Effort alone is not the problem. Without a clear path, more work often leads to more wasted time instead of better results.
Read moreabout The Value of Coaching: Why Direction Drives Results
Strength Deficit, Association, and Reserve: Why “Strong Enough” Depends on the Task
Most coaches chase more strength without defining how much is actually needed. The result is time spent developing a quality that may no longer be the limiting factor.
Strength only matters in relation to the task. Understanding where someone sits between deficit, association, and reserve changes how you prioritize training.
Read moreabout Strength Deficit, Association, and Reserve: Why “Strong Enough” Depends on the Task
Capacity Before Expression: Why You Cannot Skip the Base
Most programs fail because they try to express performance before building the capacity to support it.
Strength, conditioning, and repeatability are not created by intensity alone. They are built through the systems that allow that intensity to be sustained.
Read moreabout Capacity Before Expression: Why You Cannot Skip the Base
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.
12-Week Body Recomposition Program: Glutes & Delts Bias
Upcoming Courses
Mark Your Calendar
2026
In-Person Courses
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
Developing the Baseball Athlete, Sept. 12-13, Santo Domingo
Programs are what we do.
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
Between 2 Racks is a strength training podcast from KILO, a coach-led education company built to support trainers and coaches who want a deeper, more durable understanding of training.
The goal is simple: create a home for sound knowledge. The conversations are practical, honest, and grounded in principle, focused on real coaching decisions.
If you’re a coach looking for clarity, depth, and a place to think critically about strength training, Between 2 Racks is that space.
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.
