Between 2 Racks Podcast

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.

Other topics include:

• Why your hip flexors feel weak—and how to fix it
• Progressions for correcting anterior pelvic tilt
• How posture shapes exercise selection
• If C-series lifts move up, does your warm-up change?
• Strength standards by sport and how RFD shifts training
• Advanced lifters training 3x/week, with variations based on male vs. female physique goals
• Programming for athletes on gear
• Floating heel exercises—useful or unnecessary?

🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!

00:00 Introduction and Episode Overview

00:34 Hypertrophy and Fat Loss: Linear Model Discussion

04:09 Classic Contest Prep Approaches

07:55 Training Tips for Hip Flexors and Abs

11:25 Correcting Anterior Pelvic Tilt

17:48 Posture Assessment in Training

23:14 Strength Standards and Power Development

27:41 Strength Reserve and Injury Prevention

28:49 Case Study: Isaiah Pacheco's Injury and Recovery

30:04 Programming for Advanced Trainees

31:34 Training Considerations for Older Athletes

33:22 Periodization for Enhanced Physique Athletes

38:09 Cross Education and Unilateral Training

42:39 Floating Heel Strength Exercises

45:29 The Glute Obsession: Balancing Lower Body Training

49:23 Upcoming Events and Announcements

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

In Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry.

From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid advice for young coaches feeling bombarded by conflicting messages.

Discover the importance of tried-and-true methods, learn how to identify genuine expertise, and get practical tips on staying grounded amid the chaos.

This episode is a must-listen for any coach striving to cut through the noise and focus on what truly matters.

00:00 - Welcome and Introduction

02:45 - The Prevalence of Noise in the Fitness Industry

07:30 - Influencers vs. Educators: Who to Trust?

12:15 - The Pitfalls of Following Trends

18:40 - The Importance of Tried-and-True Methods

24:10 - Debunking Misconceptions in Fitness and Research

31:00 - How Young Coaches Can Navigate the Chaos

38:50 - Current Trends and Their Impacts

46:20 - Ignoring the Noise: Practical Steps

52:30 - Q&A: Listener Questions Answered

59:20 - Conclusion and Final Thoughts

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

In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of balancing them for optimal results, and the methodology behind adjusting them based on individual client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.

00:00 Introduction to Volume, Intensity, and Frequency

00:20 Defining Volume, Intensity, and Frequency

01:57 Prioritizing Variables for New Clients

04:43 Hierarchy and Context of Training Variables

06:28 Intensity and Training Targets

19:47 Volume Prescription and Client Adaptation

27:28 Understanding Volume Tolerance and Genetic Limits

28:28 Balancing Volume and Intensity for General Population

29:04 The Importance of Program Design and Periodization

31:33 Advanced Training Strategies and Volume Management

32:51 Periodization Models for Optimal Recovery

35:25 Using Buffers for High-Quality Training

39:51 Training Novices with Sub-Maximal Loads

41:39 Monitoring Training Loads and Adjusting Variables

43:23 Studies Confirming Volume and Hypertrophy

45:54 Balancing Hypertrophy and Performance

53:59 Final Thoughts on Volume and Training Strategies

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

Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach.

We break down the ideal training macros for a high school wide receiver balancing 2–3 days of training outside of team football, followed by periodization strategies for soccer players dealing with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.

We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.

Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.

Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!

00:00 Introduction and Episode Overview 

00:21 Ideal Training Macro for High School Wide Receiver 

06:31 Linear Periodization for Soccer Players 

07:53 Chin-Up and Dip Progressions 

11:34 Breaking the Rules in Training 

18:55 Full Body Splits vs. Upper/Lower Splits 

21:04 Biomechanics in Training 

25:48 Seated Good Morning Progressions 

26:30 Choosing the Right Equipment for Training 

28:18 Strength Training for Master Sprinters 

34:35 Addressing Stagnation in Lifts 

40:43 Balancing Multiple Training Goals 

44:53 Managing Training During High Stress Periods 

48:46 Conclusion and Next Steps 

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 week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table.

We begin by examining the meaning of training saturation and its relevance to periodization. Then, we shift focus to the off-season training habits of NFL players, examining recurring injuries and what might be missing in their preparation. Do you have clients asking to train only once a week? We share our hot take on the importance of frequency for building results.

Next, we take a closer look at the role of Smith machines in strength training and when they might be beneficial (or not). For those struggling with knee or hip issues during squats, we provide alternative exercises to effectively train the lower body, particularly the quads. Finally, we weigh in on programming with horizontal row machines versus standard row machines and offer guidance on maximizing their effectiveness.

Whether you’re a coach fielding similar questions from clients or a fitness enthusiast eager to level up your knowledge, this episode delivers actionable advice you can apply today. Hit play now to join the conversation!

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

Unlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength.

We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength deficit, association, and reserve. Discover what these mean in real-world terms and why they’re critical for optimizing performance.

You’ll gain insight into how strength directly impacts other qualities, while also learning about the neurological adaptations that make strength training so powerful. We discuss the role of mobility as a fundamental base for building strength and how it supports better movement and performance.

Perfect for coaches refining their programming expertise or fitness enthusiasts striving to maximize results, this episode delivers actionable takeaways to help you build smarter, more impactful training strategies. Hit play now and take your training 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