Periodization
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...
INSIDE THE SYSTEM
THINK DEEPER.
The principles, decisions, and practical applications behind better strength training. Explore the way we think, program, and coach.
NEW ARTICLES EVERY WEDNESDAY53 articles. Keep moving forward.
LATEST ARTICLE
Exercise Variation: Preserve What You’ve Built
EXPLORE THE ARCHIVE
What are you working on?
Practical ideas for your next programming decision.
Preparing article search…
New to KILO? Start with the thinking behind the system.
INSIDE THE SYSTEM
Latest thinking.
Coaching Practice
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,...
Exercise Selection & Technique
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...
Program Design
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...
Periodization
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...
No articles found.
Try a broader term, choose another topic, or clear your filters.