Between 2 Racks

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In this episode of Between 2 Racks, the KILO Crew takes a closer look at compliance and why execution matters more than how a program looks on paper.

We unpack what compliance really means beyond simply showing up, and how execution breaks down through missed sessions, skipped sets, underloading, incomplete series, and quiet changes that alter the intended training stimulus.

The conversation walks through common compliance problems we see with both in-person and online clients, and how coaches often mistake execution issues for program design flaws. We also outline practical steps coaches can take to improve compliance, including adjusting training frequency, simplifying sessions, prescribing loads when needed, using data to guide conversations, and communicating expectations more clearly.

If you’ve ever rewritten a program when results stalled, this episode explains why auditing execution should come first, and how improving compliance gives good programming a chance to actually work.

0:00 Introduction to Compliance 1:04 What is Compliance in Training 2:52 Beyond Just Showing Up 4:30 Completing All Sets and Volume 6:06 Client Communication About Skipping Exercises 6:59 Adjusting Session Length for Compliance 13:35 Double Sessions vs Single Sessions 17:13 Exercise Selection and Substitutions 23:53 Loading Compliance for Online Clients 32:22 Being Realistic About Training Frequency 35:29 Adding Running to a Strength Program 39:17 Compliance as Part of Program Design

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Most lifters stall after the first few years because the strategies that work early stop driving progress. The intermediate phase is where technique is more consistent, load selection becomes more accurate, and improvements slow down fast unless training evolves.

In this episode, the KILO Crew defines what “intermediate” really means, beyond training age. We break down why progress stalls, how the shift from skill development to higher intensity work changes programming, and why tracking, compliance, and load management start to matter more than ever. We also discuss strength ratios, weak link remedials, when to introduce specialty techniques, and how monotony and strain can combine to create plateaus and setbacks.

This episode is for lifters and coaches who feel stuck in the in-between stage and want a clearer roadmap for what comes next.

0:00 Introduction
0:23 What is Intermediate
2:25 Relative Strength Ratios
6:11 Why Progress Slows
8:05 Periodization for Intermediates
13:34 Exercise Selection
18:50 Specialty Techniques
21:19 Recognizing Plateaus
23:46 Monotony and Strain
27:43 Volume Tolerance
32:40 Remedial Work Strategy
45:18 Tips for Success
48:32 Compliance Matters
50:12 Closing

Stay Connected with KILO: 

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Many training programs fail not because the exercises are bad, but because the decisions around them break down over time. Using the right lifts does not guarantee progress if sequencing, loading, and follow through are inconsistent.

In this episode, the KILO Crew breaks down why exercise selection alone cannot carry a program. We discuss movement patterns versus specific lifts, how impatience and constant changes disrupt progression, and why tracking and load management matter more than variety. The conversation also covers effort, buffers, and why familiarity in primary movements creates clearer feedback and better long term outcomes.

This episode is for coaches and lifters who want to understand why programs stall even when they look solid on paper, and what actually keeps progress moving forward.

0:00 Introduction and Episode Topic
0:23 Why Good Exercises Aren't Enough
4:02 The Importance of Primary Movements
9:55 The Big Three and the Primate
13:48 Inconsistent Effort in Training Programs
19:56 Understanding Buffers and Reps in Reserve
24:18 Why Primary Movements Should Stay Consistent
32:10 The Nuance of Step Loading
39:20 The Importance of Patience in Programming
43:09 Client Boredom vs Progression
48:34 Final Thoughts on Program Failure
50:14 Long Term Programming Mistakes
53:43 Closing Remarks

Stay Connected with KILO: 

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

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Happy New Year and welcome to 2026! In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew kicks things off with a quick update on what’s ahead this year, including the final live course dates at our facility, upcoming travel seminars, and what online courses are coming next.

Then we dive into your questions, starting with the difference between “optimal reps” and context driven rep selection, and why the internet’s obsession with one perfect rep range is missing the point. We also break down resistance curves, how different loading modalities change the stress profile of an exercise, and how to actually think about resistance curve vs strength curve without overcomplicating it.

From there, we get into periodizing training for tactical and hybrid athletes who need year round readiness, how to use baseline KPIs, and why parallel and emphasis models often beat sequential plans for these populations. We also discuss whether tech is making programming smarter or more complicated, how to interpret data without letting it dictate decisions, and why testing only matters if you understand what it actually carries over to.

We wrap with a practical conversation on macro tracking for gen pop clients, when it helps, when it becomes a distraction, and how to use tracking as education instead of another source of stress.

Send in your questions and we’ll keep the Rapid Fire episodes coming.

Stay Connected with KILO: 

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan Mail

In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew answers your programming and coaching questions with real world context, not theory for theory’s sake.

We break down where the single-leg squat actually fits in a system, and why it is not interchangeable with split squats and lunges. From there, we dig into meso and macro adjustments when life happens, including how to handle missed sessions from sickness, small injuries, travel, and schedule chaos without turning your plan into a constant restart.

You’ll also hear our take on shoulder mobility limitations for back squatting, how we think about body composition planning across a full year without swinging between extremes, and what changes when you program for different sport demands and different athlete builds.

We wrap with chin up progression troubleshooting and a practical workflow conversation for coaches managing high weekly session volume while still delivering detailed, individualized programming.

If you want clearer programming decisions, better progression choices, and a more sustainable coaching process, this one is for you.

00:00 Introduction & Rapid Fire Q&A Start

00:19 Single Leg Squat vs. Split Squat

05:29 Training Splits for Four Days In a Row

08:27 Addressing Shoulder Mobility for Back Squats

10:47 Adjusting Training Cycles for Sickness or Injury

17:45 Structuring a Body Composition Year

26:05 Strength Training for Sports: Commonalities & Differences

30:51 Training Large vs. Small Athletes

34:54 Chin-Up Progression for Weak Links

38:57 Managing Programming for 40 Clients

43:22 Episode Wrap-Up & Holiday Wishes

Stay Connected with KILO: 

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

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In this episode of Between 2 Racks, we break down one of the most overlooked realities in strength training. Most lifters, including many intermediates, never train as hard as they think they do. We explain why effort is a skill, why load selection is often the limiting factor, and why technical breakdown is not the same thing as muscular failure.

We discuss how novices struggle to push because they haven’t yet learned to recruit high-threshold motor units, why intermediates hesitate even when they know better, and how advanced lifters apply effort with precision instead of chaos. You’ll hear the difference between discomfort and true failure, why compound lifts require technical failure rather than sloppy grinding, and how poor early training can create long-term fear around pushing yourself.

We also share practical ways coaches can teach effort safely: extended set methods, rest-pause variations, controlled isolation work, metabolic finishers, and step loading that actually exposes a trainee to meaningful intensity. The goal isn’t reckless training. It’s learning to train smart and train hard, in the right place, at the right time, with the right intent.

Whether you’re a coach or a lifter, this episode will help you understand what real effort feels like, why it matters, and how developing this skill becomes the difference between progress and stagnation.

0:00 Introduction

0:34 Load Selection and Training Intensity

1:26 Fear and Mental Blocks in Training

2:21 Motor Unit Recruitment in Novices

4:43 Skill Development in Complex Movements

6:29 Why Novices Struggle with Effort

9:30 Step Loading and Intensity Spread

12:25 Teaching Failure with Simple Exercises

14:14 Coaching Multi Joint Movements

17:13 Skill Acquisition Before Hard Training

19:40 Technical vs Muscular Failure

22:00 High Threshold Motor Units

24:17 Loading Mistakes and Plateaus

28:21 Teaching Effort Through Training

31:25 Novice Training Model Structure

33:09 The Importance of Real Coaching

35:34 Training PTSD and Recovery

38:10 Training Intent and Volume Management

41:21 Volume Quality and Recovery

43:03 Extended Set Techniques

44:03 Train Smart Train Hard Philosophy

Stay Connected with KILO: 

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

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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 a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

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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 a question? ⁠Submit it for a Rapid Fire episode⁠.

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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 a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan Mail

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 a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.