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Between 2 Racks Podcast

At KILO, we transcend the role of a traditional education company. Our team comprises three seasoned coaches and one dedicated enthusiast, all united by a commitment to excellence in strength training program design. We are dedicated to empowering coaches with the knowledge and tools necessary for professional growth. Our mission is to deliver optimized systems that streamline programming, enhance decision-making, and ultimately achieve superior client outcomes. Between 2 Racks will serve as our platform to stay connected, foster growth, and disseminate valuable knowledge to our community.

Aug 18, 2025

Small Muscles, Big Impact: Neck, Delts, Tris, Bis, Forearms & Calves

This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique.

We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a cosmetic role—they serve as the structural and neural support behind better posture, injury prevention, and increased force output on your compound lifts.

In this episode, you'll learn:

The real reason remedial muscles matter for strength, hypertrophy, and longevity
Why the neck is one of the most high-leverage muscles you’re probably not training
How to build well-rounded arms and delts using strength curve variation
The connection between forearm and grip work and joint integrity
How proper calf and anterior tibialis training supports performance and prevents injury
How to program these movements across training phases (and why timing matters)
When to adjust loading based on muscle fiber makeup and recovery demand
Tips on variation, stability, and execution so you actually get results

Whether you're an athlete, coach, or gen pop lifter who wants to train smarter and look jacked doing it—this episode is your complete guide to getting the most out of the smallest muscle groups.

00:00 Introduction to Upper and Lower Extremity Training
00:35 Importance of Remedial Movements
02:37 Neck Training Essentials
10:33 Deltoid Training Techniques
20:09 Triceps Training Strategies
26:39 Biceps and Elbow Flexors
28:18 Understanding the Brachialis and Brachioradialis
28:58 Risks of Scott Curl Exercises
33:50 Forearm Training Techniques
41:54 Grip Strength and Its Importance
42:46 Calf Training Strategies
52:24 Final Thoughts on Extremity Training

Stay Connected with KILO:

Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Aug 11, 2025

Power Training Principles: Simplifying Speed Strength for Coaches

This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength.

Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space. From the science to the programming, you’ll walk away with a clear understanding of how to develop explosive athletes.

We cover:

The evolution of speed strength terminology from Russian and European roots to modern performance science
Clear definitions of explosive strength, starting strength, and reactive strength—and how each fits into power development
The force–velocity continuum (simplified)
Practical training strategies and specialty techniques
Why hypertrophy and max strength still lay the foundation for meaningful power development
Real-world coaching insights, including Steph’s experience training NFL All-Pro Steven Jackson

Want to go deeper? Check out:

The Power Specialization Course (focused on power training in the weight room)
The Sports Performance Seminar (for full-scale athletic periodization)
The Specialty Techniques Course (60+ techniques, real-time applications)

00:00 Introduction to Speed Strength

00:45 Defining Power

02:47 Historical Perspectives on Power Development

04:29 Scientific Advances in Strength Training

06:36 Practical Applications in Coaching

12:48 Components of Speed Strength

19:15 Training Techniques and Modalities

24:56 Rate of Force Development and Velocity

32:38 Validating Session Improvements with Velocity

32:47 Using Accommodating Resistance for Explosive Strength

33:13 Maintaining Load and Tracking Velocity

33:55 Challenges with Velocity Zones in Team Sports

34:46 Leveraging Velocity Trackers for Progress

35:38 Power Training Essentials

37:53 Training Speed Strength for Athletes

38:53 Building a Foundation for Power Training

45:58 The Importance of Sequential Training

46:50 Specialty Techniques for Explosive Strength

56:35 Starting Strength Techniques

59:36 Reactive Strength and Plyometrics

01:04:23 Power Specialization Course Overview

Stay Connected with KILO:

Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Aug 04, 2025

Rapid Fire Q&A: Hyrox, Books, Quad Squats, Hack Squats & More

Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX.

We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development.

From there, we tackle:

Principles behind training for endurance sports
Top books for new coaches & trainers (whether you’re a rookie or ready to level up)
The differences between specializing in one lift vs. programming for full-spectrum performance
Knee pain during quad-dominant squats—what’s causing it and how to approach it safely
Where and when to throw in push-ups for fun
When to switch up a client’s training split
Using bands, chains, and other resistance tools with gen pop clients
Extending accumulation or intensification phases—what works and when
How much should your hack squat weigh compared to your back squat?
Programming deadlifts when the goal is pure hypertrophy

We wrap with insights on Inside the System, our newly launched blog at trainkilo.com, and tease our upcoming educational subscription platform full of elite programming and coaching collabs.

00:00 Introduction and Episode Overview

00:23 What is Hyrox?

03:14 Training for Hyrox

12:08 Strength Training for Endurance Sports

15:45 Recommended Books for New Coaches

19:48 Specializing in a Lift vs. General Training

23:01 Understanding Context in Training

23:54 Specialization in Lifts

24:32 Optimizing Strength Ratios

25:55 Addressing Weaknesses in Training

27:05 Programming for Powerlifting

29:32 Managing Knee Pain in Squats

35:34 Incorporating Pushups in Training

36:30 Adjusting Training Splits

38:17 Using Chains and Bands in Training

41:04 Accumulation vs. Intensification Phases

45:58 Programming Deadlifts for Hypertrophy

46:52 Conclusion and Upcoming Projects

Stay Connected with KILO:

Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Jul 28, 2025

Why Systems Beat Fluff: KILO’s No-BS Approach to Coach Education

In this episode of Between 2 Racks with the KILO Crew, we break down what sets KILO’s education apart—and why we’ve spent nearly a decade building a true curriculum, not just standalone courses.

You’ll hear the full story: how we went from a our five day courses in 2016 to a system of 16+ interconnected courses that progress logically, layer by layer. We dive into how and why each course was developed, the difference between live and online delivery, and the core principles that guide every piece of our education.

More importantly, we want coaches to understand this:
Everything we teach is designed to be applied.
No fluff. No filler. Just clear, systematic strategies that help you write better programs, assess more effectively, and get results with real clients in the real world.

We cover:

Why program design and periodization are the cornerstone of every KILO course
How the MAP Assessment redefined our foundation specialty
The difference between live and online course delivery (and why both matter)
The purpose behind every specialty—from fat loss and hypertrophy to maximal strength and sports performance
How we filter out fluff and teach coaches what they actually need to know to drive client results
How the curriculum evolved from feedback and experience—not just theory

Whether you're just entering the KILO system or already neck-deep in courses, this episode is a deep dive into the philosophy, structure, and no-BS approach behind everything we teach.

00:00 Introduction to the Kilo Crew

00:23 The Evolution of Our Courses

01:19 Foundation Specialty Breakdown

03:48 The Importance of MAP Assessment

06:06 Live vs. Online Courses

09:24 Challenges in Course Development

21:24 Strength Preparation Specialty

29:22 Advanced Strength Specialty

38:03 Introduction to Program Design

38:08 Understanding the MAP Assessment

39:49 Optimizing Strength Ratios

41:11 Advanced Strength Specialization

43:11 Comprehensive Periodization Models

47:52 Body Composition Specialization

54:17 Sports Performance Specialty

59:25 Challenges in Course Development

01:05:08 Conclusion and Future Plans

Jul 21, 2025

Rapid Fire Q&A: Training Age vs RSR, Novice Body Comp, Full Body, Macros & More

In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees.

We also cover:

GBC loading strategies
Novice fat loss vs. strength macros
Full-body programming tips
Coaching vs. rest time
Flywheel training (do you even need it?)
Macro setups for female athletes
And more!

Tons of practical takeaways for coaches training both gen pop and athletes.

00:00 Introduction to Rapid Fire Key A

00:19 Deciding When to Cut Exercises

04:13 Training Age and Strength Ratios

12:23 Fat Loss and Strength Training for Novices

21:06 Managing Load and Fatigue in GBC Programs

31:52 Understanding Linear Periodization for Body Composition

33:45 Challenges of Full Body Training for Novices

36:28 Coaching Strategies for Novice Clients

40:23 The Role of Flywheel Training in Strength Programs

43:55 Strength Training for Athletes: Basics vs. Gadgets

51:11 Off-Season Conditioning for Female Rugby Athletes

54:15 Macro Breakdown for Female Rugby Athletes

Stay Connected with KILO:

Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Jul 14, 2025

Rapid Fire Q&A: Linear for Body Comp, Pelvic Tilt, Hip Flexors, 3x Per Week & More

In this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer-submitted questions.

We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time.

Next, we dive into the “glute bias everything” trend that’s dominating social media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.