Program Design & Periodization Specialists
At KILO, we empower your strength journey with expertly designed training programs, in-depth courses, and practical resources tailored for long-term success in the gym. Our thoughtfully crafted offerings enhance every workout for avid trainees and support those pursuing a career as a personal trainer or strength coach.
Rooted in expertise, we provide the tools and knowledge essential for both personal fitness growth and professional development as a trainer.
Online Courses
The Ultimate Online Course Bundle
Body Composition Specialty Bundle
Advanced Strength Specialty Bundle
Welcome to Inside the System - KILO’s coaching blog built for professionals who want more than reps and sets.
Inside the System Blog
The Missing Link in Strength: Why Grip Training Deserves a Front Row Seat
Inside KILO’s 9-Session System to Build a Stronger Grip
Big lifts like squats and deadlifts get all the attention, but your grip might be the real limiter to peak performance. At KILO, we treat grip strength as foundational, not optional. In this article, we unpack why grip matters for strength, safety, and muscular development, and how to train it with purpose. You’ll receive our exact 9-session rotation, targeting every major forearm function, from crushing power to wrist rotation, along with clear strategies for progression. Whether you're a coach or athlete, this is your blueprint for building grip that actually carries over to your lifts.
The Fitness-Fatigue Paradigm: The Engine Behind Performance
Why You Don’t Always Feel Stronger After a Hard Workout—And Why That’s Okay.
In this article, we break down the Fitness-Fatigue Model, a foundational concept behind how we structure volume, recovery, and performance.
You’ll learn how fitness and fatigue interact over time, why delayed results are part of the process, and how to apply this theory through loading phases, deloads, and strategic rest. Whether you’re a coach or athlete, this is the lens that helps you train with clarity, not guesswork.
12 Essential Books That Shaped Our Strength Training Philosophy
The books that shaped how we coach, program, and think.
Our system at KILO was built through years of study, not just reps. In this post, we share 12 of the most influential books that shaped our approach to strength, physiology, periodization, and applied coaching.
Each title comes with context, takeaways, and why it still matters. If you're serious about becoming a better coach, this list is a powerful place to start.
Online Coaching Services
Online 6-Week Mentorship Program
Experience the Unmatched Depth of Live Education
Comprehensive Periodization Seminar
Comprehensive Program Design Seminar
Comprehensive Periodization & Program Design Bundle
Swipe to View Quarterly Schedule
2025 Schedule
Q3
In-Person Courses
Belgium Comprehensive Program Design Seminar: August 2, 2025
Belgium Comprehensive Periodization Seminar: August 3, 2025
PAAB Seminar: September 27-28, 2025
Q4
In-Person Courses
Body Composition Seminar: October 4-5, 2025
Strength Assessment Workshop: October 18-19, 2025
Sports Performance Seminar: November 8-9, 2025
Expert-Led Instruction
In an industry flooded with fads and trends, our courses stand out due to their instruction by seasoned professionals who genuinely care about your development. Our instructors bring years of real-world experience in strength training and programming, providing practical, evidence-based knowledge. This ensures you receive a top-tier education that goes beyond theory, equipping you with the skills to effectively apply concepts in real-world scenarios and achieve lasting success in your coaching career.
Comprehensive Curriculum
Gain in-depth knowledge on program design, periodization, and client-specific adaptations through a meticulously crafted curriculum. We provide robust systems and frameworks to empower you with practical skills and strategies that deliver measurable results for your clients. The entire curriculum is structured to build on the previous one, providing a cohesive and thorough learning experience.
Practical Application
Our curriculum ensures that you can immediately apply the content in your practice, enabling you to design effective training programs and make individualized adjustments with confidence. This approach bridges the gap between theory and practice, equipping you with the tools necessary to achieve tangible results and elevate your professional expertise.
Strength Training Programs are kind of our thing.
Our commitment to developing exceptional strength training programs is driven by a deep-seated passion for excellence. As specialists in program design, we offer unparalleled expertise. Trust us to provide the guidance and tailored solutions necessary for your success—because delivering superior training programs is what we do.
Training Programs
Unlock your potential with our expertly structured strength training programs. Each program is designed to maximize your workouts and achieve measurable results.
Level 1 Coach Bundle
Invest in Knowledge: Propel Your Coaching Success
Optimize your program design and periodization with our Level 1 comprehensive course bundle, designed to elevate your expertise in strength training. This dynamic bundle features our three foundational courses: Program Design, Periodization, and Optimizing Strength Ratios, each crafted to transform your understanding and execution of key training principles.
Approximate Time for Completion of All 3 Courses: 15 Hours
- Earn 1.5 NASM CEUs
- Earn 1.7 NSCA CEUs
Begin your learning journey with the Program Design Course, where you'll delve into the nuances of exercise selection and programming, establishing a robust framework for creating results-driven training plans. Progress to the Periodization Course to master the art of structuring and organizing training cycles that enhance performance while effectively managing fatigue. Conclude with the Optimizing Strength Ratios Course, which empowers you with the analytical prowess to customize programs that boost individual performance and achieve optimal muscular balance.
Upon completion, you'll earn the prestigious KILO Level 1 Certification, a distinguished mark of your advanced coaching abilities. Additionally, enjoy a 15% discount by purchasing this bundle, making it an ideal investment in both your professional growth and financial savings. Elevate your coaching career and achieve unmatched results for your clients with our Level 1 Course Bundle.
New Products
Limited Edition IMCA Streetwear T-Shirt
Long-Term Strength Gains Cheatsheet Bundle
Limited Edition JACKED Streetwear T-Shirt
"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.
