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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.

Jul 29, 2024

Lesser-Known Lower Body Exercises: Effective Application and Benefits

In this episode of Between 2 Racks, we delve into the world of lesser-known lower body exercises, uncovering valuable exercises and their unique benefits. This episode is packed with practical knowledge and expert insights to help you enhance your application...

Jul 22, 2024

Lesser-Known Upper Body Exercises: Effective Application and Benefits

In this episode, we examine a variety of unique upper body exercises such as the Javelin Press, Z Press, Behind the Neck Press, Swiss Ball Incline Press, McGill Press, California Press and more. We discuss the benefits of each exercise,...

Jul 15, 2024

Community Question: Areas for Improvement on the Gym Floor

In this episode, we delve into a few topics we believe can be improved on the gym floor. We kick off with a discussion on spotting, emphasizing the importance of communication and proper technique and safety for both lifters and...

Jul 08, 2024

Periodization Unpacked: Linear, Conjugate Sequencing, Undulating & Wave Periodization Models

In this episode of our podcast series, we dive deep into the science of periodization beyond undulating periodization, focusing on Linear, Conjugate Sequencing, and Wave Periodization. Our coaches share their insights on the development and practical applications of each model....

Jul 01, 2024

The Ultimate Toolbox: Enhancing Programming with Our Specialized Resources

This episode provides a detailed overview of the tools we've developed for trainers and coaches to enhance their programming and periodization. We cover the Exercise Database, Conditioning Guide, Training Split Database, Rep Schemes Database, and Long-Term Periodization Database and Optimizing...

Jun 24, 2024

Unlock Greater Gains: Our Favorite Assistance Exercises for Strength

In this episode, we delve into our favorite assistance exercises that we use to develop strength within primary movements, such as squats, front squats, deadlifts, and bench presses. This episode is specifically geared towards personal trainers looking to enhance their...

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