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In this follow-up to last week’s conversation, we continue breaking down the some of the most talked-about training trends and give our honest take on where they help, where they mislead, and how coaches should think about them.

We dig into minimalist low-frequency training, why “do more with less” is often misapplied, and the difference between maintaining strength and actually developing it. We also unpack the rise of hybrid strength and conditioning models, strength-endurance challenges, and why training and testing are not the same thing.

From glute and lower-body obsessed programming to electrostimulation suits, biohacking culture, and recovery gadgets, we explore how good ideas get turned into extremes and what coaches must consider before adopting any trend. We also discuss misconceptions around periodization, why long-term planning still matters, and how female cycle considerations can be useful when applied through an individualized lens rather than as blanket rules.

This episode is designed to help coaches filter out noise, evaluate methods with context, and stay grounded in principles that actually move lifters forward. If you work with clients or care about your own development, this discussion will give you a clearer, more practical framework for navigating today’s constantly shifting training landscape.

0:00 Welcome and Introduction 

0:36 Minimalist Low Frequency Training 

6:46 Hybrid Strength and Conditioning 

17:55 Strength Endurance Challenges 

21:31 Glute and Lower Body Trends 

26:58 Recovery Gadgets and Biohacking 

32:14 Electrostimulation Strength Suits 

39:18 The No Periodization Trend 

44:45 Training and the Menstrual Cycle 

49:15 Final Thoughts and Outro 

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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In this episode of Between 2 Racks, we break down some of the training trends circulating through the fitness industry and give our real, practical perspective on each one. From lengthened partials to failure-focused methods, science-based exercise selection, warm-up minimalism, machine only lifting, and tech driven training, we discuss where these ideas fit, where they fall short, and how coaches can apply them without losing sight of what actually drives progress.

You will hear why trends often take a good idea too far, why the industry swings from one extreme to the next, and how to evaluate a method through the lens of long term strength, movement skill, and sustainable development. We also talk about the difference between useful tools and unnecessary noise, how training context shapes decision making, and why the best programs blend principles instead of chasing the next hot concept.

If you coach clients or train yourself, this episode gives you the clarity needed to understand which trends deserve attention, which ones are misunderstood, and how to stay grounded in what truly builds strength.

00:00 Introduction & Overview

00:38 Lengthened Partials & Long Muscle Length Training

12:00 Training to Failure & Beyond Failure Methods

27:43 Science-Based Exercise Selection

33:14 Skipping Warmups

38:09 Tech-Driven Training (Wearables, Data Tools)

49:25 Machine-Only Training

52:49 Wrap-Up: Context, Nuance, and Middle Ground

54:26 Final Thoughts & Outro

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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In this episode of Between 2 Racks, we break down how to set up your strongest and most productive year of training. With 2026 right around the corner, this is the perfect time to think about long-term planning, goal setting, and how your macrocycles should build on one another for real progress.

We talk through why goal hopping and constant program changes stall results, and how true progress comes from sequencing the right phases in the right order. You will hear how to transition out of the holiday season, how to decide when a fat loss phase actually makes sense, and how to use nutrition-driven fat loss versus metabolic training based on a client’s training age and skill level.

We cover how to assess movement limitations, how to use PAAB to build a foundation at the start of the year, when to reintroduce strength work, and how to think about macrocycles two, three, and four as you lead clients toward their peak. We also discuss relative strength testing, long-term phase potentiation, and why power training at the end of the year can set-up an even better start to the next one.

Whether you are coaching clients or planning your own training for 2026, this episode gives you the frameworks, decision rules, and practical sequencing you need to create your best year of strength development.

If you want structured programming for your own training, check out our TrainHeroic programs like Mass Avenue, Burn Borough, Tempo Town, and Intensity at trainkilo.com

00:00 Setting Up for Your Best Year of Strength Training

00:54 The Problem with Program Hopping

02:29 Sequencing Training Phases Correctly

04:36 Planning Around Fat Loss Phases

08:27 Starting with Movement Assessment

10:51 Why Body Composition Matters First

14:27 Considering Training Age and Client Goals

17:42 Using PAB as Foundation Training

19:56 Linear Progression for Year Long Success

23:13 Long Term Periodization Benefits

26:28 Training to Stay Jacked

31:14 Maintaining Proximity to Peak Condition

36:37 Building Foundation in Phase One

39:32 Linear vs Undulatory Approaches

42:22 Assessing Relative Strength

47:37 The Importance of Getting Stronger

50:41 Benefits of Power Training

55:21 Reactive Periodization for Gen Pop Clients

1:01:05 Tracking Client Readiness

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 episode, we dive into the real meaning of training age and why strength training must evolve as you move from novice to intermediate to advanced. We break down how each stage responds to training, why consistency matters more than variety in the early years, and how long-term progress depends on learning the right skills at the right time.

We discuss what qualifies someone as a true beginner, even if they have trained for years, and why coaching intent, movement quality, frequency, and nervous system efficiency all influence where a client actually falls on the progression curve. You will hear how we think about movement competency, relative strength scores, motor learning, and why advanced methods only work when the foundational skills are in place.

From periodization models to exercise selection to recovery strategies, we explain how programming decisions change across the stages and why advanced trainees must manage fatigue differently than anyone else. We also discuss the pitfalls of program hopping, the importance of repetition for motor learning, and how to guide gen pop clients who may remain in the beginner category for most of their training years.

Whether you coach athletes, work with general population clients, or want to understand your own training age more clearly, this episode gives you a full framework for assessing where someone is, what they need next, and how to progress them with purpose.

00:00 Introduction & Overview
00:29 What is Training Age?
04:34 What Makes Someone Advanced?
09:04 Defining the Novice Stage
13:18 The Importance of Repetition in Training
20:18 Strength Training for Bone Density
25:25 Moving from Novice to Intermediate
32:51 Steps Within the Novice Stage
43:11 Athletes & Training Age
46:37 Exercise Selection for Intermediates
54:31 Moving to Advanced: Earning the Right
57:56 Managing Recovery for Advanced Trainees
1:04:20 Avoiding Regression as You Advance
1:13:28 Final Thoughts: Don’t Rush the Process

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 conversation with Christian LaValle of Metabolic Elite, we take a grounded look at what truly moves the needle in performance and recovery. Instead of chasing trends or piling on more variables, we explore how strategic supplementation, consistent habits, and clear decision making create real progress for both coaches and their clients.

Place your order today https://www.metabolicelite.co/
Apply coupon code KILO15
Follow Christian LaValle @christianlavalle5 
Follow James LaValle @therealjimlavalle

Christian breaks down the supplement categories most coaches underutilize, why absorption and delivery systems matter, and how their liposomal technology changes what you can expect from a product. We also discuss the limitations of the optimize everything mindset, where coaches often overcomplicate their own health, and how to approach supplementation through precision rather than excess.

The discussion extends beyond the technical. Christian shares what he has changed his mind about in the last year, why emotional balance is a core requirement for real performance, and how personal awareness shapes long term sustainability. This episode blends practical application, physiology, and real world coaching insight to help you evaluate where to direct your attention and where to simplify.

00:00 Introduction and Guest Welcome
00:47 Christian's Background and Journey to Metabolic Elite
03:06 The Mission Behind Metabolic Elite
06:53 Liposomal Technology Explained
10:07 Research and Bioavailability Studies
13:13 Product Deep Dive: Tetra Cur and Viraxall
15:54 EndurO2 Aerobic Performance and HRV
18:55 Glutathione and Liver Health
21:01 BPC 157, KPV, and Injury Recovery Protocols
22:45 Synapsin Cognitive Performance and Brain Health
28:46 Product Stacking and Cycling Strategies
33:34 BPC 157 as a Preventative Measure
36:38 Growing Up in the Performance World
43:27 Balance, Optimization Culture, and Stress
48:19 Minimum Effective Dose and Long Term Training
50:08 Longevity vs Being Your Best Now
54:16 Blood Work and Supplement Periodization
57:11 Overrated Trend Cold Plunge Culture
63:37 Using Athlete Injuries to Push Methods
65:00 Jim Lavalle's Legacy and Principles
71:56 Underutilized Supplements Adaptogens
75:28 Mitochondrial Function and Immunomodulators
77:43 Misunderstood Supplements Berberine and Amino Acids
81:26 Personal Recovery Indicators

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 Rapid Fire Q&A, the KILO Crew answers practical programming questions for coaches and advanced lifters. We discuss how to coach concentric intent for true speed-strength, when to prioritize peri-workout supplements versus foundational health basics, and how to use readiness trends to guide training adjustments.

What We Cover
Coaching intent and improving concentric speed
How intensity dictates strength qualities across the macrocycle
Avoiding overlap and interference between strength phases
Prioritizing peri-workout nutrition vs. essential daily supplements
Using readiness scores and session RPEs to guide recovery decisions
Building work capacity without junk volume
Structuring remedial exercises and managing fatigue in advanced clients

00:00 Introduction & Coaching Intent During Concentric Phase  
06:12 Workout vs Basic Supplements: What to Prioritize  
13:45 Supplement Recommendations for Gen Pop Clients  
21:30 Integrating Remedial Exercises Without Disrupting Flow  
29:10 When to Pull Back vs Push Forward with Advanced Lifters  
36:55 Understanding Work Capacity Training  
44:20 Assessing Movement Quality Limitations  
52:05 Structuring Volume for Stress-Limited Clients  

Who it’s for
Coaches and lifters who want to refine periodization, recovery management, and nutrition strategy with real-world context.

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 Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall.

00:00 Welcome & Introduction 

00:19 Designing a Mesocycle: Strength Qualities & Overlap 

01:38 Macro vs. Mesocycle Context 

06:09 Methods vs. Macrocycle Planning 

08:11 Intensity Drives Stimulus & Volume 

09:20 Preventing Overlap in Training 

10:01 Undulating vs. Standard Periodization 

11:12 Adaptation & Variation for Advanced Trainees 

12:17 Progression vs. Variation in the A Series 

12:57 Novice vs. Experienced Athletes: Repetition vs. Variation 

15:04 GPP to SPP: Building Robustness 

15:54 B Series Progression & Strength Ratios 

17:08 Addressing Weak Links & Mobility 

20:25 Addressing Imbalances in Training 

23:38 Parallel vs. Phase Undulating Periodization 

25:37 Emphasis & Sequential Models 

31:04 Reintroducing Eccentric/Isometric Methods After Layoff 

33:13 Assessing Readiness 

35:15 Interconnectedness of Hypertrophy & Strength 

36:07 When to Switch Strength Qualities 

37:01 Inconsistent Clients & Periodization 

37:44 Parallel Model for Inconsistent or Low-Frequency Trainees 

39:34 Adapting Plans to Life Circumstances 

40:23 The Importance of Having a Plan 

41:47 Mike Tyson Quote & Episode Wrap-Up

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 ⁠⁠Instagr

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 episode we break down the PRIMEIGHT, our trademarked framework built around squat, front squat, deadlift, overhead press, incline press, bench press, dip and chin-up. We explain why we moved beyond the classic big three, how pressing across four angles covers the full spectrum of shoulder strength, and why the back squat, front squat, and deadlift create a complete lower body base. 

Why we moved beyond the big three
We wanted a system that created complete, durable lifters, not just big numbers on a few lifts.

What the PRIMEIGHT covers

• Four pressing angles: overhead, incline, flat, and dip for balanced shoulder strength
• Three lower-body anchors: front squat, back squat, and deadlift for total lower-body development
• And of course, the chin-up.

How it fits into the KILO system
You’ll hear how the PRIMEIGHT formed the backbone of our original group training programs and led to the 14-day microcycle. We also explain how these movement patterns carry through every level of our programming frameworks.

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 episode of Between 2 Racks with the KILO Crew, we’re joined by Gavin Attorre (@gavinattorre) of Muscle Intelligence to unpack what it really means to coach with intelligence, where systems meet skill, and structure serves individuality.

We explore how time spent on the gym floor builds instincts and awareness that no textbook can replace, and how great coaches use those experiences to refine their craft. Gavin shares insights from years of coaching, breaking down how to blend precision with adaptability in real-world coaching.

We dig into how great coaches think, the value of building systems that enhance creativity (not limit it), and why communication, consistency, and self-awareness drive long-term progress for both clients and coaches.

Key Topics:

• The evolution of coaching systems and intelligent training
• Building skill, awareness, and adaptability as a coach
• Why individualization beats cookie-cutter programming
• How to create structure that supports creativity

Connect with Gavin:

Gavin Attorre ⁠@gavinattorre⁠

⁠https://checkout.muscleintelligence.com/sp/certification/⁠

⁠https://checkout.muscleintelligence.com/op/coaching/⁠

Timestamps:

00:00 Introduction and Meeting Gavin

09:38 Getting Started in Coaching

18:46 Transition to Online Coaching

28:47 Training Philosophy and Work Capacity

37:32 Breath Work and Recovery Techniques

46:24 Building Habits and Client Success

55:52 The Importance of Gym Floor Experience

68:21 Memorable Training Stories and Camp Experiences

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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Warm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.

In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.

Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.

0:00 Introduction
0:45 Importance of Warmups
2:37 Warmups and Injury Prevention
4:05 Evolution of Warmups
7:08 Dynamic Warmups
10:22 Coaching Clients Through Warmups
13:28 Exercise Selection for Warmups
16:23 Static Stretching and PNF
20:37 CARs vs Pails and Rails
23:59 Specific Warmup
28:47 Warmup for Remedial Exercises
32:19 Foot and Ankle Activation
34:14 Advanced Warmup Strategies
37:10 Power Training Warmups
43:47 Tracking Devices in Warmups
45:33 Plyometrics and Elderly Population
48:53 Personal Warmup Preferences
52:13 Conditioning and Strongman Warmups
56:03 Warmups for General Population

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]