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.
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.
Built by Design: How We Structure Upper Body Strength Sessions
The Blueprint Behind KILO’s Upper Body Strength Sessions
Most lifters press hard, but progress slow, because random workouts rarely produce real results. At KILO, upper body strength is built by design. This article breaks down our session structure into a proven framework: primary lifts, assistance work, and isolation movements. You’ll learn how we use pressing angles, push/pull pairings, rep schemes, grip variations, and sequencing to create sessions that are balanced, repeatable, and sustainable. Whether you’re a coach or a serious lifter, this deep dive into our system reveals how upper body strength is engineered, not guessed.
Session Loading: How KILO Structures In-Session Progression for Maximum Gains
How We Load Matters: Inside KILO's Approach to Session Loading
At KILO, the way we load exercises within a single training session is just as important as how we plan across weeks and cycles. This article walks you through our full methodology for session loading; the exact set, rep, and intensity strategies we apply to A-series, B-series, and C-series lifts. From progressive step loading for strength development to constant load strategies for hypertrophy and volume tolerance, you’ll learn how to manage fatigue, structure sessions, and individualize training loads with precision.
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.