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Understanding the rules is key—properly breaking them is where true mastery begins. In this episode, we explore the art and science of stepping outside our foundational frameworks. We discuss why mastering and fully understanding systems is essential before bending the rules.

From utilizing shorter macrocycles to A series exercise selection that go beyond our PRIMEIGHT standards, we share strategies that challenge our norm while still delivering results. You’ll also hear our perspective on deviating from phase undulating periodization—when it’s worth it and how to do it effectively.

To cap it off, we take a deep dive into Wave Periodization, breaking down the fundamentals and exploring how different block structures can be tailored to suit varying goals and client needs. This episode is packed with practical insights on when and how to break the rules effectively, so have your notebooks ready as we dissect each concept, always explaining the 'why' and 'how' behind every move.

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• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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Get ready for a fast-paced and informative Q&A session with the Crew! We share key book recommendations for strength coaches looking to elevate their expertise, break down strategies for addressing weak hip extensors, and explore how short off-seasons compare to longer training periods.

We also discuss approaches for helping clients adapt to high-intensity intensification phases and provide actionable tips for improving scapula movement awareness. We discuss the importance of push-ups and how we use them in programming. We share our thoughts and dive into the use of daily undulating periodization for beginners.

To wrap it up, we reflect on our personal training goals for 2025. Packed with knowledge and practical advice, this episode is designed to keep you engaged and motivated. Tune in for a dynamic conversation loaded with value!

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 [email protected]

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"A Year in Review: Stubborn with the Vision, Flexible with the Plan" takes you on a lively and insightful journey through 2024. We celebrate our achievements, reflect on the challenges we faced, and share some of our ambitious goals for 2025. From harnessing the power of AI to building effective systems and leveling up our brand, we explore the strategies and lessons that shaped our success—and our plans to take things to the next level.

But it’s not all business! This episode is packed with laughter, personal stories, and candid moments as we wrap up the year on a high note. Whether you’re looking for inspiration, curious about how systems and innovation drive growth, or just want to join in on the fun, this casual, reflective yet forward-thinking conversation has something for everyone. Celebrate, laugh, and dream big with us as we close out the year!

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 [email protected]

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Get ready for an information-packed installment of Rapid Fire Q&A where we tackle various topics designed to sharpen your training approach. We kick things off with an in-depth exploration of jump-testing protocols, discussing their value and implementation. From there, we touch on best practices for training youth during prepubescent years, offering advice to set them up for long-term success. Next, we break down aerobic training—when and how we like incorporating it, and how much is enough. We also share conditioning options for clients without access to strongman tools, providing alternative methods to get the job done. Plus, we weigh in on the push/pull/leg training split and then examine the importance of tracking overall training volume from block to block. Packed with expert insights and practical tips, this episode is a must-listen for coaches, trainers, and fitness enthusiasts looking to elevate their programming.

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 [email protected]

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This episode dives into the Online Athlete Off-Season Assessment Course, where we break down what to focus on and why it matters. We cover the overarching structure of the General Preparation Phase (GPP) and the Specific Preparation Phase (SPP), ensuring you have a clear roadmap for assessing and developing athletes in their off-season.

We discuss the critical groupings that form the core of the assessment, including Speed-Strength Analysis, Anaerobic Power Tests, Maximal Strength Tests, Eccentric Tolerance Tests, Chin-Up Strength Standards, Strength Ratio Analysis, and Abdominal Strength Standards. From understanding baseline metrics to identifying specific areas for growth, this episode is packed with actionable insights to optimize performance.

Whether you’re a coach, trainer, or sports science enthusiast, this conversation is designed to help you approach off-season preparation with confidence and precision. Tune in to discover how proper assessments drive individualized program design and periodization for the critical 12-week off-season period.

Want to dive in? Enroll now in our Online Athlete Off-Season Assessment Course

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 [email protected]

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Join the KILO Crew to uncover the essence of strength in this episode! We break down why developing maximal strength is one the most critical foundational qualities in the weight room and how it impacts everything else in your training. You'll gain valuable insights into programming and periodization strategies designed to maximize your potential while learning exactly what maximal strength is and who should prioritize it at different stages of their strength journey. We explore the concept of General to Specific Exercise Selection to build an effective maximal strength program. Packed with actionable advice, this episode is your go-to guide for mastering strength development. Whether you're a coach, trainer, or strength enthusiast, this deep-dive will leave you ready to optimize your time under the bar!

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 [email protected]

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Dive into the latest installment of Rapid Fire Q&A, where we tackle a wide array of compelling strength training topics. Discover expert advice on effectively using extended sets within a periodized framework and explore whether there's an ideal macrocycle setup for the general population. Uncover insights into the three families of periodization and tips on training exclusively with barbells. We'll also discuss the priority lifts for new athletes, the strategic integration of specialty bars in program design, and things to consider when selecting exercises for clients with low back pain. Learn why eccentric strength is crucial for overall performance. Packed with actionable insights, this episode is a must-listen for fitness enthusiasts and trainers eager to refine their knowledge and approach. Tune in for a session full of valuable takeaways!

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 [email protected]

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Join us for an insightful episode where we candidly discuss the topic of Body Composition Training. In this open discussion, we share our diverse views on optimizing body composition, uncover often-overlooked elements that can make a significant impact, and debunk common misconceptions that might be holding you back. We also share personal experiences that highlight the practical aspects of body composition training. This episode is packed with valuable insights and advice, perfect for fitness enthusiasts and trainers eager to enhance their understanding and approach to training. Tune in for a casual exploration of strategies to improve body composition and achieve your fitness goals!

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 [email protected]

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In this installment of Rapid Fire, we explore whether strength training is essential for speed development and share strategies for clients facing work capacity challenges. We dive into how we use training maxes in our programming, discuss our stance on strict technique vs cheating a few reps, and discuss step loading versus constant loading for hypertrophy training. Packed with actionable insights and practical advice, this fast-paced episode is perfect for strength enthusiasts and trainers looking to deepen their expertise and refine their approach. Tune in for another episode full of valuable takeaways!

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 [email protected]

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Join us as we discuss the intricacies of designing effective training sessions. Understand how to design effective session structures, explore the art of exercise selection, and learn when and why to adjust your routine. We'll uncover our most common training structures, discuss strategic manipulations to maximize results, and share essential tips to keep in mind when crafting your own sessions. Perfect for fitness enthusiasts and trainers seeking to optimize their approach, this episode offers valuable insights and expert guidance tailored to elevate your training game.

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 [email protected]