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.
Built from the Ground Up: How We Structure Lower Body Strength Sessions
Real strength starts with structure, not just a barbell.
Randomized lower body training leads to plateaus, poor muscular balance and increased injury risks. Without consistent exercise selection and progression strategies, lifters may overload certain joints, neglect key muscles, and lose the opportunity to build transferable strength.
General Physical Preparation for Soccer Players: What Muscle Groups Should You Prioritize?
Context matters; principles come first.
At KILO, we don’t believe in hyper-specializing too early in the preparatory period. Our foundational principle is that you train the human first; build strength, control, and capacity in every major movement pattern. From there, you address what the sport demands and what the individual lacks.
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 for building strength over time, including 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 client 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.