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.
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.
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.
The B-Stance Deadlift: A Smarter Way to Manage Fatigue in Your Training
Use the B-stance deadlift to manage fatigue without losing hinge exposure.
This variation helps you train hard while protecting recovery, ideal during high-volume phases, post-injury rebuilds, or anytime a heavy pull isn't the right call. Learn when to use it, how to load it, and why smart coaches keep it in rotation.
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 article, 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.