Between 2 Racks Podcast

Get a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related challenges and ensure balanced, effective programming.

We also unpack the meaning of training economy, showing how it influences exercise selection and workload management to maximize efficiency without sacrificing performance. Plus, we take a closer look at the critical difference between training by muscle groups versus movement patterns, helping you design programs that deliver better results.

Whether you're a coach refining your craft or a fitness enthusiast looking to deepen your knowledge, this episode delivers practical insights to elevate your programming skills. Hit play now and subscribe for more actionable tips and in-depth discussions!

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

Dive into this listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is packed with tools and strategies to level up your results.

We kick things off, and also wrap up this episode with tips on building forearm strength using our favorite exercises and methods for gains. We address how to handle when client’s experience discomfort during tricep extensions.

We provide our take on how to balance flexibility with strength development. For trainers focused on general population clients, we share actionable strategies to improve neuromuscular efficiency.

You’ll also learn our solution for group training when equipment is limited, but you still want to use the KILO system. We break down the subscapularis pull-up and subscapularis pull-down. Lastly, we explore strategies to help your clients stay committed when they’re struggling to follow through, offering tips to keep them on track while maintaining motivation.

This episode is your go-to for practical, no-nonsense advice on optimizing training and programming. Don’t miss out! Hit play now, and be sure to subscribe for weekly episodes full of insights.

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

Join us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical splits, we’ve got you covered.

We discuss the evolution of training philosophies, a creative approach to periodization for once-a-week clients, and leveraging the KILO system to refine physique-focused results. Plus, we discuss intermittent fasting and its role in fat loss with strength training.

Whether you’re a coach, athlete, or fitness enthusiast, this episode delivers fresh perspectives and practical tips to elevate your results. Tune in now!

Get ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game.

We’re digging into whether you should always step load your B and C series and breaking down the strategies behind programming unilateral lower body movements in your A Series—and how it would apply to a complex and contrast.

We answer a listener’s question regarding preparing for a powerlifting meet in 20 weeks.

Ever wondered about the difference between strength curves and resistance curves? We separate the two and clarify how they impact exercise selection. Plus, we discuss the role of muscle fiber makeup in your programming and how it could influence your client’s training success.

If you’re a trainer, athlete, or fitness enthusiast ready to fine-tune your skills and crush plateaus, this episode is packed with insights you can put into practice immediately. Tune in, take notes, and bring your programming to the next level!

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

Dive into this Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-season athletes managing long competitive seasons, and explore our recommendation for 4x/week strength training split for BJJ athletes that enhances performance without compromising their time on the mats.

We also share expert strategies for designing a macrocycle focused on fat loss and lower body shaping for women who want to prioritize their glutes, and examine the role of traps in remedial work to complement neck extensors when emphasizing the Overhead Press. To round things out, we offer actionable advice for breaking through a stubborn chin-up plateau, so you can keep progressing.

Whether you’re an athlete, coach, or fitness enthusiast, this episode delivers a wealth of practical, no-nonsense insights to help you fine-tune your programming. Don’t miss out on these valuable tips—listen now!

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

Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down.

But that’s not all—we elbows flaring during the Overhead Press and how to fix it, the reasoning behind DB lunges in intensification phases, and how split squat variations fit into the programming puzzle. Plus, we discuss an exercise we love, Behind the Neck Press and unpacking the Stage System ascending rep scheme for advanced lifters.

This episode is all about equipping you with clear, practical advice to fine-tune your programming skills and elevate your results. Stick around because we’re answering your questions and delivering the solutions you need. Let’s kick it!

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