INSIDE THE SYSTEM
The principles, decisions, and practical applications behind better strength training. Explore the way we think, program, and coach.
Exercise Variation: Preserve What You’ve Built
EXPLORE THE ARCHIVE
Practical ideas for your next programming decision.
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INSIDE THE SYSTEM
Strength Development
Most maximal lifts rely on elastic recoil to enhance force output. Remove that assistance, and you expose the true concentric capacity of the lifter. Strategic use of pauses,...
Periodization
Phase undulating periodization is not rep variation. It is a system for rotating dominant stressors to manage fatigue and preserve adaptation over long timelines. When applied correctly, it...
Exercise Selection & Technique
A real warm-up should make you stronger in the session, not just sweatier. Learn a simple two-part framework that prepares your joints and nervous system without wasting time, so...
Strength Development
Strength is not just another training quality, it is the base that determines how well every other quality can develop. Motor unit recruitment, force, movement efficiency, and long-term...
Hypertrophy & Body Composition
Muscle growth is not driven by effort alone. It is the result of a tightly regulated biological process that responds to how you train, how you eat, and...
Program Design
The Optimizing Strength Ratios program was built around a precise four day structure for a reason. But real life does not always respect perfect training weeks. When schedules...
Strength Development
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...
Conditioning & Recovery
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...
Coaching Practice
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...
Strength Development
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,...
Exercise Selection & Technique
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...
Periodization
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...
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