Establish useful comparisons.
Learn the standards behind KILO’s primary lift ratios and why this shapes long-term success in strength training.
KILO ONLINE EDUCATION / ADVANCED STRENGTH
Optimizing Strength RatiosAdvanced Strength Specialty
Find the weakest link.
Know what to program next.
Learn how to identify primary limiting lifts and connect exercise selection, training methods, and periodization for long-term strength development.
$399.00 USDLearn at your pace · Lifetime access
These excerpts offer a preview of the content within the online course’s different modules.
4 modulesAssess. Prioritize. Program. Progress.
6 hoursApproximate completion time
On demandLearn. Apply. Revisit.
0.6 NASM CEUs0.7 NSCA CEUsAccredited Education Provider
1 / TURN STRENGTH DATA INTO DIRECTION
Identify what needs work.
Build the training around it.
A client’s lifts are improving, but some are moving faster than others. How do you decide which lift deserves more attention and how to organize the next block?
Strength ratios give you a way to compare lifts within KILO’s programming framework. Learn to collect useful data, identify a limiting lift for the upper and lower body, and use those priorities to shape the next macrocycle.
Then go further into the exercise choices, training methods, and timing that support the development of every primary lift.
Use the data to set the priority, then connect that priority to the training plan.
WHAT YOU WILL LEARN
Read the ratios.
Direct the training.
Build a repeatable process for reviewing strength development and planning the next block.
Identify limiting lifts.
Use training data and estimated 1RM values to establish which upper and lower body lifts need priority.
Time the training methods.
Understand where eccentric, isometric, and speed strength methods fit within the specific session structures and phases.
Plan long-term development.
Use the limiting lifts to guide exercise selection and programming across a 12-week macrocycle and successive blocks.
2 / INSIDE THE COURSE
From the data
to a complete training plan.
Four modules connect primary strength ratios, peaking limiting lifts, optimizing training methods, and optimizing macrocycle structures and . Follow the reasoning from assessment through a 12-week macrocycle.
Online lessons + PDF resource
Lifetime access through the KILO education portal
Lifetime access through the KILO education portal
Strength ratios
Understand KILO’s comparisons between primary lifts, using the squat and bench press as reference lifts. Learn why technique, range of motion, tempo, and equipment need consistent standards.
Use the training data
Work through a client example using estimated 1RM values from training. Calculate the ratios, compare them with the course’s reference values, and identify an upper and lower body priority.
Peaking limiting lifts
Explore strategies for developing the lifts identified as limiting factors. Connect the priority from the data assessment to the direction of the macrocycle.
Module 3 / Optimizing training methods
Study the timing of methods across the macrocycle. See where eccentric, isometric, and speed strength work fit, and how the placement changes with training experience.
Place the method in the session
Follow examples of methods applied in the session structures. Understand why the limiting lift, the rest of the session, and the other exercises scheduled that day influence where the method belongs.
Optimizing limiting lifts
Take a detailed look at program design and exercise selection across a 12-week macrocycle. Build the training around the lift you want to improve, then use the next assessment to inform the following block.
INCLUDED WITH YOUR COURSE
Return to the framework.
Refine the next block.
Use the included PDF resource alongside the lessons as you revisit the strength ratio framework and apply the programming concepts to your clients.
Downloadable PDF resource + lifetime access to the lessons
FROM COACHES WHO COMPLETED OPTIMIZING STRENGTH RATIOS
THE COACHING BEHIND THE SYSTEM
3 / LEARN WITH KILO
Follow the analysis.
Understand the prescription.
Learn from Stephane Cazeault as he works from strength data to the priorities of a training plan. Follow the examples and the reasoning behind exercise selection and the timing of methods.
Learn at your pace, revisit the lessons, and bring the reasoning into your own programming.
Stephane CazeaultKILO Lead Instructor
BEFORE YOU ENROLL
A few useful details.
Is this course right for me?
This course is for strength coaches and personal trainers who want to use strength data to guide long-term programming. There are no prerequisites, although familiarity with program design and periodization will help you connect the concepts.
How do I access my course?
Your course is delivered through the KILO Online Education Portal. After purchase, you will receive a separate welcome email with instructions for setting up your login.
Will my access expire?
No. You have lifetime access to the course material, so you can learn at your pace and revisit it whenever you need.
Are course notes included?
PDF resources are provided at the end of the course. Presentation slides are not supplied, and the online lessons remain available through your lifetime access.
Do I need to test every lift at a true 1RM?
The course explains both direct 1RM testing and the use of estimated 1RM values from training. You will see how training data can help you establish the ratios and plan the next block.
How does this connect to Specialty Technique?
Optimizing Strength Ratios helps you decide which lifts to prioritize and where training methods fit. Specialty Technique develops the setup, execution, and loading details of 60 methods you can use in your programming.
GIVE THE NEXT TRAINING BLOCK A CLEAR PRIORITY
Find the limiting lift.
Build the plan to improve it.
Develop a practical system for identifying weaknesses and planning the training that addresses them over time.
- Primary lift ratios and limiting lift analysis
- Peaking strategies, training methods, and exercise selection
- Approximately 6 hours of online education
- Downloadable PDF resource and lifetime access
Optimizing Strength Ratios Course
$399.00 USD
$399.00 USD
One-time purchase. Lifetime access.
Learn on your schedule through the KILO education portal.
Accredited Education Provider
0.6 NASM CEUs · 0.7 NSCA CEUs
After purchase, watch for your separate education portal welcome email and login instructions.
EXPAND YOUR ADVANCED STRENGTH SPECIALTY
Go deeper in Advanced Strength.
Develop your approach to strength ratios, specialty techniques, maximal strength, and power with the other courses in the Advanced Strength Specialty.
- METHODS + EXECUTIONSpecialty Technique
Learn the setup, execution, and loading parameters for 60 specialty techniques.
- MAXIMAL STRENGTHMaximal Strength Specialization
Plan absolute and relative strength training through targeted program design and periodization.
- POWER DEVELOPMENTPower Specialization
Develop power in the weight room with training methods and periodization for explosive, starting, and reactive strength.
Courses are purchased separately. Choose the next course that fits your coaching goals.
FOR COACHES WHO MAKE THIS A CAREER.
KILO exists to raise the standard of strength programming and periodization.
We believe coaches deserve education that helps them understand what to prescribe, why they are prescribing it, and how to adjust as the person in front of them progresses.
That belief shapes everything we teach. We break down the decisions behind assessment, program design, and periodization, connecting the principles to the work you do with clients every day.
Since 2016, coaches around the world have turned to KILO to deepen their understanding, strengthen their programming, and continue developing their craft.
Your clients trust you with their time, their effort, and their progress. We take our responsibility to your education just as seriously.
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What customers are saying.
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