In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming questions that all point back to the same coaching responsibility: selecting the right tool for the trainee, the phase, and the training environment.
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The episode opens with step loading for specialty squats and deadlifts in the B Series. Stéphane and Pauric explain why heavy standalone multi-joint lifts often need to be treated more like primary exercises, including the need for additional warm-up sets when the loading demands change significantly.
They also cover ankle mobility, why frequency and joint mechanics need to be considered beyond loaded stretching, and when a lat pulldown is a better starting point than the chin-up progression. For novice trainees, the priority is building upper-back strength, elbow flexor strength, torso control, work capacity, and an improved strength-to-bodyweight ratio before dedicating a large portion of the session to chin-up-specific work.
Additional questions include incline bench angles within the 90° principle, structuring two strength days around CrossFit, keeping higher-repetition assistance work in a novice fat-loss phase, selecting performance markers for defensive linemen, and choosing pressing variations for trainees with limited overhead mobility.
The episode closes with a direct discussion of speed, agility, and quickness drills. The crew separates quick feet from true quickness, explains the roles of reaction time and maximal strength, and questions training methods that cannot be measured or transferred clearly to sport.
Choose the right tool for the athlete in front of you.
00:00 Intro and rapid fire Q&A setup
00:19 Step loading vs constant loading for specialty squats and deadlifts
08:19 Improving ankle mobility beyond calf raise holds
10:44 Lat pulldown vs chin up progression for new clients
20:45 Choosing incline bench angle with the 90 degree principle
24:32 Programming strength days around CrossFit training
30:10 Rep schemes for assistance work in a novice fat loss phase
34:15 Indicator lifts for defensive linemen
39:02 Alternatives to overhead press for limited shoulder mobility
42:11 The value of SAQ and quickness training drills
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Building Strength vs Displaying Strength: Managing Volume, Intensity, and Fatigue