Inside the System

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.

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.

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.

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.

The books that shaped how we coach, program, and think.
Our system at KILO was built through years of study, not just reps. 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.

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.