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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.
Let's Talk About It: Tempo & Hypertrophy, Deloads & Training Goals
Tempo made the rounds this week.... again, so we start by unpacking the viral claim that tempo barely affects hypertrophy. From there, we get practical with deloads and active recovery, outlining when to plan them, when to wait for signs, and simple ways to build relief into a phase without losing momentum. We also clear up a common confusion about “novice, intermediate, advanced” in fat loss and hypertrophy specialization phases and explain how to choose the right progression for a client who is new to metabolic methods but not new to lifting. Finally, we discuss mesocycle, macrocycle and year goals.
You will learn:
Our thoughts on tempo
Proactive vs reactive deload strategies that actually help
When to use specialization phases and for whom
A clean hierarchy for mesocycle, macrocycle, and year goals
We conclude with a brief update on upcoming program changes and things get emotional.
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
Work Capacity Isn’t Dead: You Stopped Training It
We discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base).What we cover
- Short- vs long-term work capacity and how to spot session drop-off
- Recovery pillars: sleep, nutrition, stress, and micronutrients
- Programming levers: step/constant loading, smart rest, mesocycle loading (ascending/peaking/descending)
- When to use phase, weekly, or daily-undulating models to balance volume and intensity
- Why you don’t chase PRs in high-volume phases, and what to do instead
- Starting low, progressing volume, and avoiding junk reps
Actionable, jargon-light guidance to help you bring work capacity back, so training gets harder, recovery gets better, and progress lasts.
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
Riding the Waves: The Pros & Cons of Phase Undulating Periodization
Phase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly overview designed to help personal trainers understand periodization and apply it with confidence.00:00 Introduction to Undulating Periodization1:04 History and Definition of Undulating Periodization3:19 Core Principles of Volume and Intensity Manipulation5:39 Common Misunderstandings About Accumulation and Intensification9:33 Disadvantages for Novice Lifters12:06 Differences Between Periodization Models15:01 Advantages for Long-Term Training44:49 Role of Intentional Training and Goal Setting54:16 Importance of Consistency and Smart Planning
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
General Population Clients: Training 2X or 3X Per Week Framework
Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.
You’ll learn:
How we define gen pop (and why that definition changes your plan)
Full-body vs upper/lower at low frequency
The primary and assistance session flow that respects time and recovery
Movement-first progressions before load and intensifiers
Practical takes on chin-ups, machines, and mixing in other activities
Simple periodization that actually fits 2-3 day schedules
Thanks for tuning in!
0:00 Introduction to Gen Pop Training
7:31 Training Frequency and Program Design
13:39 Exercise Selection and Movement Patterns
21:15 Program Structure and Exercise Order
27:43 Coaching and Exercise Progression
34:11 Training Volume and Recovery
40:30 Periodization for Gen Pop Clients
46:24 Exercise Progression and Movement Quality
52:12 Online vs In-Person Coaching
57:40 Introduction to The Continuum
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
Rapid Fire Q&A: Mother Lifts, Hyrox, B Series, Neck, Bodybuilding Chat & More
This week on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative strength standards really mean for both men and women, and how to approach training for unique events like Hyrox.
We also dig into:
- Step vs. constant loading in specialty squat and deadlift variations
- Periodization for bodybuilding
- Smart ways to build neck strength safely
- Adjusting training models for different populations and goals
Plus, we introduce The Continuum, our new subscription-based education and community platform, complete with monthly webinars, structured forums, and live Q&As.
0:00 Introduction
1:08 Determining Limiting Lifts in Strength Ratios
4:20 Relative Strength Ratios for Males vs Females
8:43 Programming for Neck Training
41:22 Addressing Shoulder and Thoracic Mobility Issues
44:16 Programming for 50-60 Year Old Novice Clients
51:55 Announcement: The Continuum Launch and Labor Day Sale
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
Rapid Fire Q&A: Is TUT Important & More
The KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A.
0:07 Introduction and Rapid Fire Q&A
0:19 Training Upper Body Hypertrophy and Lower Body Strength
2:58 Incline Dumbbell Curl Variations
4:00 Sets Required for Strength
8:47 Conditioning Program Manipulation
11:55 Periodization Models in Soccer
16:07 Hormonal Changes and Strength Ratios in Women
20:21 Time Under Tension
39:00 Step Loading vs Constant Loading in Contrast Training
44:12 Exercise Naming Conventions