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.
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
Most maximal lifts rely on elastic recoil to enhance force output. Remove that assistance, and you expose the true concentric capacity of the lifter.
Strategic use of pauses, Heavy Inertia, and Heavy Deadstop reps changes the dominant stressor and raises the ceiling of force production. The key is knowing when to remove elastic contribution and when to restore it.
The Pros & Cons of Phase Undulating Periodization
Phase undulating periodization is not rep variation. It is a system for rotating dominant stressors to manage fatigue and preserve adaptation over long timelines.
When applied correctly, it allows lifters to train year-round without losing previously developed qualities. When misunderstood, it becomes cosmetic change that accumulates fatigue instead of driving progress.
Read moreabout The Pros & Cons of Phase Undulating Periodization
Warm-Ups That Actually Work: How to Prepare for Better Lifts Without Wasting Time
A real warm-up should make you stronger in the session, not just sweatier. Learn a simple two-part framework that prepares your joints and nervous system without wasting time, so your lifts improve without your sessions getting longer.
Read moreabout Warm-Ups That Actually Work: How to Prepare for Better Lifts Without Wasting Time
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.
