Inside the System
Welcome to Inside the System! KILO’s coaching blog built for professionals who want more than reps and sets.
Here, we break down the systems, standards, and strategies that drive intelligent strength training. Whether you're a coach refining your craft or a trainer looking to program with more purpose, you’ll find clear, actionable insights designed to elevate how you think, lead, and coach.
From mesocycle loading models to technical breakdowns and long-term periodization planning, every post is rooted in real-world application and backed by KILO’s proven methods. This isn’t theory, it’s what we coach, teach, and use with every program we design.
Train Smart. Train Hard. Train KILO.
You’re now Inside the System.
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.
Neural Adaptations to Strength Training: Unlocking the Power of the Nervous System
Neural adaptations form the bedrock of strength expression. While hypertrophy builds the engine, it’s the nervous system that turns it on, tunes it, and revs it to max output.
At KILO, we apply neural concepts across all phases of training, not in isolation, but as part of an integrated strategy for long-term development. By understanding how the nervous system adapts, coaches can design programs that are not just hard, but intelligent, individualized, and high-impact.
Built from the Ground Up: How We Structure Lower Body Strength Sessions
Real strength starts with structure, not just a barbell.
Randomized lower body training leads to plateaus, poor muscular balance and increased injury risks. Without consistent exercise selection and progression strategies, lifters may overload certain joints, neglect key muscles, and lose the opportunity to build transferable strength.
General Physical Preparation for Soccer Players: What Muscle Groups Should You Prioritize?
Context matters, principles come first.
At KILO, we don’t believe in hyper-specializing too early in the preparatory period. Our foundational principle is that you train the human first, build strength, control, and capacity in every major movement pattern. From there, you address what the sport demands and what the individual lacks.
Precision Loading: How Rep Schemes Potentiate Strength Across Phases
Your rep schemes matter more than you think.
This article breaks down the most effective rep and loading strategies to build strength over time, standard sets, descending reps, pyramids, wave loading, clusters, and more. Learn how and when to introduce each, what type of load to use, and how to structure them by phase and athlete level.
Whether you're programming for beginners or pushing advanced lifters, this guide will sharpen your decision-making and elevate your coaching.