Between 2 Racks

Send us Fan Mail

Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.

You’ll learn:

• How we define gen pop (and why that definition changes your plan)
• Full-body vs upper/lower at low frequency
• The primary and assistance session flow that respects time and recovery
• Movement-first progressions before load and intensifiers
• Practical takes on chin-ups, machines, and mixing in other activities
• Simple periodization that actually fits 2-3 day schedules

⁠Join The Continuum!⁠

Thanks for tuning in!

0:00 Introduction to Gen Pop Training
7:31 Training Frequency and Program Design
13:39 Exercise Selection and Movement Patterns
21:15 Program Structure and Exercise Order
27:43 Coaching and Exercise Progression
34:11 Training Volume and Recovery
40:30 Periodization for Gen Pop Clients
46:24 Exercise Progression and Movement Quality
52:12 Online vs In-Person Coaching
57:40 Introduction to The Continuum

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

This week on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative strength standards really mean for both men and women, and how to approach training for unique events like Hyrox.

We also dig into:

• Step vs. constant loading in specialty squat and deadlift variations
• Periodization for bodybuilding
• Smart ways to build neck strength safely
• Adjusting training models for different populations and goals

Plus, we introduce The Continuum, our new subscription-based education and community platform, complete with monthly webinars, structured forums, and live Q&As.

0:00 Introduction

1:08 Determining Limiting Lifts in Strength Ratios

4:20 Relative Strength Ratios for Males vs Females

8:43 Programming for Neck Training

41:22 Addressing Shoulder and Thoracic Mobility Issues

44:16 Programming for 50-60 Year Old Novice Clients

51:55 Announcement: The Continuum Launch and Labor Day Sale

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

The KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A.

0:07 Introduction and Rapid Fire Q&A

0:19 Training Upper Body Hypertrophy and Lower Body Strength

2:58 Incline Dumbbell Curl Variations

4:00 Sets Required for Strength

8:47 Conditioning Program Manipulation

11:55 Periodization Models in Soccer

16:07 Hormonal Changes and Strength Ratios in Women

20:21 Time Under Tension

39:00 Step Loading vs Constant Loading in Contrast Training

44:12 Exercise Naming Conventions

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

This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique.

We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a cosmetic role—they serve as the structural and neural support behind better posture, injury prevention, and increased force output on your compound lifts.

In this episode, you'll learn:

• The real reason remedial muscles matter for strength, hypertrophy, and longevity
• Why the neck is one of the most high-leverage muscles you’re probably not training
• How to build well-rounded arms and delts using strength curve variation
• The connection between forearm and grip work and joint integrity
• How proper calf and anterior tibialis training supports performance and prevents injury
• How to program these movements across training phases (and why timing matters)
• When to adjust loading based on muscle fiber makeup and recovery demand
• Tips on variation, stability, and execution so you actually get results

Whether you're an athlete, coach, or gen pop lifter who wants to train smarter and look jacked doing it—this episode is your complete guide to getting the most out of the smallest muscle groups.

00:00 Introduction to Upper and Lower Extremity Training
00:35 Importance of Remedial Movements
02:37 Neck Training Essentials
10:33 Deltoid Training Techniques
20:09 Triceps Training Strategies
26:39 Biceps and Elbow Flexors
28:18 Understanding the Brachialis and Brachioradialis
28:58 Risks of Scott Curl Exercises
33:50 Forearm Training Techniques
41:54 Grip Strength and Its Importance
42:46 Calf Training Strategies
52:24 Final Thoughts on Extremity Training

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

This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength.

Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space. From the science to the programming, you’ll walk away with a clear understanding of how to develop explosive athletes.

We cover:

• The evolution of speed strength terminology from Russian and European roots to modern performance science
•  Clear definitions of explosive strength, starting strength, and reactive strength—and how each fits into power development
• The force–velocity continuum (simplified)
• Practical training strategies and specialty techniques
• Why hypertrophy and max strength still lay the foundation for meaningful power development
• Real-world coaching insights, including Steph’s experience training NFL All-Pro Steven Jackson

Want to go deeper? Check out:

• The Power Specialization Course (focused on power training in the weight room)
• The Sports Performance Seminar (for full-scale athletic periodization)
• The Specialty Techniques Course (60+ techniques, real-time applications)

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

Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX.

We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development. 

From there, we tackle:

• Principles behind training for endurance sports
• Top books for new coaches & trainers (whether you’re a rookie or ready to level up)
• The differences between specializing in one lift vs. programming for full-spectrum performance
• Knee pain during quad-dominant squats—what’s causing it and how to approach it safely
• Where and when to throw in push-ups for fun
• When to switch up a client’s training split
• Using bands, chains, and other resistance tools with gen pop clients
• Extending accumulation or intensification phases—what works and when
• How much should your hack squat weigh compared to your back squat?
• Programming deadlifts when the goal is pure hypertrophy

We wrap with insights on Inside the System, our newly launched blog at trainkilo.com, and tease our upcoming educational subscription platform full of elite programming and coaching collabs.

00:00 Introduction and Episode Overview

00:23 What is Hyrox?

03:14 Training for Hyrox

12:08 Strength Training for Endurance Sports

15:45 Recommended Books for New Coaches

19:48 Specializing in a Lift vs. General Training

23:01 Understanding Context in Training

23:54 Specialization in Lifts

24:32 Optimizing Strength Ratios

25:55 Addressing Weaknesses in Training

27:05 Programming for Powerlifting

29:32 Managing Knee Pain in Squats

35:34 Incorporating Pushups in Training

36:30 Adjusting Training Splits

38:17 Using Chains and Bands in Training

41:04 Accumulation vs. Intensification Phases

45:58 Programming Deadlifts for Hypertrophy

46:52 Conclusion and Upcoming Projects

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 a text

In this episode of Between Two Racks with The KILO Crew, we break down what sets KILO’s education apart—and why we’ve spent nearly a decade building a true curriculum, not just standalone courses.

You’ll hear the full story: how we went from a our five day courses in 2016 to a system of 16+ interconnected courses that progress logically, layer by layer. We dive into how and why each course was developed, the difference between live and online delivery, and the core principles that guide every piece of our education.

More importantly, we want coaches to understand this:
Everything we teach is designed to be applied.

No fluff. No filler. Just clear, systematic strategies that help you write better programs, assess more effectively, and get results with real clients in the real world.

We cover:

• Why program design and periodization are the cornerstone of every KILO course
• How the MAP Assessment redefined our Foundation Specialty
• The difference between live and online course delivery (and why both matter)
• The purpose behind every specialty—from fat loss and hypertrophy to maximal strength and sports performance
• How we filter out fluff and teach coaches what they actually need to know to drive client results
• How the curriculum evolved from feedback and experience—not just theory

Whether you're just entering the KILO system or already neck-deep in courses, this episode is a deep dive into the philosophy, structure, and no-BS approach behind everything we teach.

00:00 Introduction to the Kilo Crew

00:23 The Evolution of Our Courses

01:19 Foundation Specialty Breakdown

03:48 The Importance of MAP Assessment

06:06 Live vs. Online Courses

09:24 Challenges in Course Development

21:24 Strength Preparation Specialty

29:22 Advanced Strength Specialty

38:03 Introduction to Program Design

38:08 Understanding the MAP Assessment

39:49 Optimizing Strength Ratios

41:11 Advanced Strength Specialization

43:11 Comprehensive Periodization Models

47:52 Body Composition Specialization

54:17 Sports Performance Specialty

59:25 Challenges in Course Development

01:05:08 Conclusion and Future Plans

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]

Send us Fan Mail

In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees.

We also cover:

• GBC loading strategies
• Novice fat loss vs. strength macros
• Full-body programming tips
• Coaching vs. rest time
• Flywheel training (do you even need it?)
• Macro setups for female athletes
• And more!

Tons of practical takeaways for coaches training both gen pop and athletes.

00:00 Introduction to Rapid Fire Key A

00:19 Deciding When to Cut Exercises

04:13 Training Age and Strength Ratios

12:23 Fat Loss and Strength Training for Novices

21:06 Managing Load and Fatigue in GBC Programs

31:52 Understanding Linear Periodization for Body Composition

33:45 Challenges of Full Body Training for Novices

36:28 Coaching Strategies for Novice Clients

40:23 The Role of Flywheel Training in Strength Programs

43:55 Strength Training for Athletes: Basics vs. Gadgets

51:11 Off-Season Conditioning for Female Rugby Athletes

54:15 Macro Breakdown for Female Rugby Athletes

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 week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions.

We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time.

Next, we dive into the “glute bias everything” trend that’s dominating social media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.

Other topics include:

• Why your hip flexors feel weak—and how to fix it
• Progressions for correcting anterior pelvic tilt
• How posture shapes exercise selection
• If C-series lifts move up, does your warm-up change?
• Strength standards by sport and how RFD shifts training
• Advanced lifters training 3x/week, with variations based on male vs. female physique goals
• Programming for athletes on gear
• Floating heel exercises—useful or unnecessary?

🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!

00:00 Introduction and Episode Overview

00:34 Hypertrophy and Fat Loss: Linear Model Discussion

04:09 Classic Contest Prep Approaches

07:55 Training Tips for Hip Flexors and Abs

11:25 Correcting Anterior Pelvic Tilt

17:48 Posture Assessment in Training

23:14 Strength Standards and Power Development

27:41 Strength Reserve and Injury Prevention

28:49 Case Study: Isaiah Pacheco's Injury and Recovery

30:04 Programming for Advanced Trainees

31:34 Training Considerations for Older Athletes

33:22 Periodization for Enhanced Physique Athletes

38:09 Cross Education and Unilateral Training

42:39 Floating Heel Strength Exercises

45:29 The Glute Obsession: Balancing Lower Body Training

49:23 Upcoming Events and Announcements

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 Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry.

From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid advice for young coaches feeling bombarded by conflicting messages.

Discover the importance of tried-and-true methods, learn how to identify genuine expertise, and get practical tips on staying grounded amid the chaos.

This episode is a must-listen for any coach striving to cut through the noise and focus on what truly matters.

00:00 - Welcome and Introduction 

02:45 - The Prevalence of Noise in the Fitness Industry 

07:30 - Influencers vs. Educators: Who to Trust? 

12:15 - The Pitfalls of Following Trends 

18:40 - The Importance of Tried-and-True Methods 

24:10 - Debunking Misconceptions in Fitness and Research 

31:00 - How Young Coaches Can Navigate the Chaos 

38:50 - Current Trends and Their Impacts 

46:20 - Ignoring the Noise: Practical Steps 

52:30 - Q&A: Listener Questions Answered 

59:20 - Conclusion and Final Thoughts 

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.