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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.

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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!
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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]

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This week the KILO Crew is plus one. We sit down with Robert Legare, co-founder of ATP Lab Supplements, to talk about building a company that puts trust and quality ahead of hype. From their 2011 launch to their upcoming lab expansion, Robert shares why ATP Lab chose full-disclosure labels, how they approach formulation differently, and what being “banned-substance certified” actually means.

The supplement industry thrives on hype. Flashy labels, candy flavors, and big promises. But what happens when a company builds on standards first? Robert explains the difference between marketing-driven products and science-driven formulations, and we dig into how real quality gets made.

You’ll hear how to spot red flags on supplement labels, the truth about whey isolate vs concentrate, why EAAs matter during training, and what creatine is actually worth your money. If you recommend supplements to clients, or just want to stop wasting cash, this episode is worth the listen.

KILO partners with people we trust. This conversation shows you why ATP Lab met our standards.

👉 Learn more about ATP Lab at atplab.com
and follow them on Instagram @atp_labs for updates, education, and products that put quality ahead of hype.

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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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
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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 [email protected]

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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 Periodization
1:04 History and Definition of Undulating Periodization
3:19 Core Principles of Volume and Intensity Manipulation
5:39 Common Misunderstandings About Accumulation and Intensification
9:33 Disadvantages for Novice Lifters
12:06 Differences Between Periodization Models
15:01 Advantages for Long-Term Training
44:49 Role of Intentional Training and Goal Setting
54:16 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 [email protected]