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.
From Sponge to Specialist: How Strength Training Changes as You Advance
Training age determines everything in strength development. The body you have on day one does not respond the same way as the body you will have after four years under the bar.
Adaptation slows, fatigue increases, and training must become progressively more precise. This article outlines how strength training should evolve from the first year of lifting through the advanced stages. The goal is to help coaches map the right method to the right training age.
Fish Oil vs. SPMs: When and Why?
Inflammation drives adaptation, but only when it resolves. This article uncovers the real difference between fish oil and SPMs and how to use both to break through stalled recovery and keep progress moving.
When To Break The Rules: How To Bend The KILO System Without Breaking Your Results
At KILO, systems create structure, but great coaching requires knowing when to bend the rules with purpose.
This article explains when it is appropriate to deviate from the KILO model, how to adjust macrocycles and mesocycles, when to modify PRIMEIGHT lifts and how to keep progression intact while adapting the program to the lifter in front of you.
Motor Unit Recruitment 101: Why Novices Feel Crushed by Light Weights
Before beginners build muscle, they have to learn how to access it.
If you coach beginners, understanding motor unit recruitment is the key to setting expectations, improving technique, and building the foundation for long term strength. Before athletes can express force, they need the neural skill to access it.
The Split Squat Question: When It’s Brilliant, When It’s Overrated, and How We Actually Use It
The split squat is one of the most overhyped and misunderstood movements in strength training.
Done well, it’s a fantastic tool for building strength and tolerance in deep knee flexion, cleaning up asymmetries, and supporting your squat. Done poorly, or used beyond its job description, it becomes a grind that stops delivering real returns.
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.