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.
Choosing the Right Split: A Strategic Guide to Fat Loss, Hypertrophy, and Strength Training
Effective programming starts with strategic structure, not just sets and reps. In this blog, we break down KILO’s approach to weekly training splits and how we align them with your goals, physiology, and experience level. You’ll learn how and when to use full body, body part, and upper/lower splits to maximize fat loss, hypertrophy, or strength, so every session moves you closer to the outcome you’re chasing.
Mesocycle Loading for Strength Gains: How to Train Smarter, Not Just Harder
Smart training isn’t just about what you lift, it’s about when and how you load it. In this blog, we break down KILO’s mesocycle loading strategies and how we use volume and intensity across a 12-week macrocycle to drive measurable strength gains. You’ll learn how and when to apply ascending, step, constant, and descending loading to match your client's phase and readiness.