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 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.

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.

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.

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.

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.