Inside the System
Think deeper and coach better.
Here, we explore the principles and perspectives that shape intelligent strength training, from how we think about training to how we put it into practice
Each article helps you see the bigger picture, refine your approach, and connect the “why” behind the frameworks.
Train Smart. Train Hard. Train KILO.
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.
Principles of Periodization: The Foundation of Long-Term Progress
Progress in strength training isn’t a straight line, it’s a structured build.
At KILO, we view periodization as the system that turns effort into results. It’s what connects each phase of training to the next. In this article, we break down the principles behind effective periodization, the models we use at KILO, and how structure transforms progress from random to repeatable.
The Numbers That Guide the Process: Why Tracking Metrics Matters in Strength Training
Numbers aren’t the goal of training, but they help guide it.
At KILO, we use data to clarify the process, not control it. Tracking key metrics like tonnage, average intensity, and estimated 1RM helps coaches make smarter decisions, reveal blind spots, and refine programming for advanced lifters. Learn how to turn training data into actionable insight, and coach with clarity and purpose.
Strength Ratios in Program Design: A Guide to Smarter Exercise Selection
The goal isn’t to hit perfect numbers, it’s to train smarter. Strength ratios aren’t rules, they’re roadmaps. When used right, they expose weak links, guide smarter programming, and make your clients stronger where it actually counts.
Built from the Bar: The KILO Chin-Up Progression
Few exercises test relative strength as honestly as the chin-up. At KILO, we treat it as a PRIMEIGHT™ lift, a cornerstone movement deserving structured progression. In this article, we outline our three-phase Chin-Up Progression designed for beginners who cannot yet complete a strict rep. With clear advancement rules, strategic session placement, and twice-weekly frequency, this system takes lifters from zero to their first chin-up and beyond.
Two-a-Day Training: Structuring Double Sessions for Smarter Results
At KILO, we don’t use two-a-day sessions as a default tactic, we treat them as a strategic tool.
Two-a-day training is a high-level tool, it’s not about training harder, it’s about training smarter. When programmed with intent and backed by structured progression, it can be one of the most effective strategies for driving long-term results in advanced lifters.