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Join us in this episode as we explore in-season strength training essentials for high school athletes, highlighting key focuses and common pitfalls to avoid. Discover various scenarios that we manipulate the duration of accumulation and intensification phases, and learn about periodization models tailored for clients with limitations. We share our go-to rep schemes for achieving juiciness with functional hypertrophy! Then we provide overarching rules for sports performance macrocycle structures and annual planning. Additionally, we provide insights into designing programs for MMA athletes who train year-round. The episode wraps up with a discussion the different implementations of Romanian Rhythm Squats to enhance power and hypertrophy. Don’t forget to drop your questions at the link below. Enjoy the episode!

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In this episode, we delve into the transformative world of isometric training, exploring how these techniques can boost performance, enhance strength, and promote hypertrophy.

We'll unravel the intricacies of the two overarching families of isometrics: yielding and overcoming. We discuss the optimization and application of over 15 isometric methods, including intra-rep pauses, stato-dynamic, isometronic, and functional isometrics. Whether you train the general population aiming to enhance their strength or an athlete seeking to optimize performance, this episode offers valuable insights into the effective use of isometrics.

We'll guide you through optimizing the periodization of isometric training based on different goals and provide key strategies for the program design of the isometric methods. Tune in to unlock the potential of isometric training and elevate your strength and performance to new heights.

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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In this episode of Between 2 Racks, we delve into the world of power training tailored for the general population. Join us as we unravel what power training in the weight room truly means and how to properly prepare yourself and your clients for Power Training. We'll guide you through the essential steps to prepare clients for this more explosive training, stressing the importance of mastering the art of lifting heavy weights with speed before transitioning to lighter weights even faster.

Discover the important role of plyometrics and warm-ups in ensuring readiness for power training. We'll highlight how integrating power training can inject a dynamic change of pace into workouts, helping to amplify your strength and redefine how you express your jackedness. Whether you're a weekend warrior or a fitness enthusiast, this episode is packed with insights to power up your training regimen. Tune in and transform your approach to fitness with power training!

⁠Metabolic Elite: Save 15% with code KILO15⁠

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.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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Join the KILO Crew as they dive into tips for reintroducing training after an extended holiday. Alexandra shares insights on intuitive training, while Pauric emphasizes boosting work capacity. Stephane, seasoned in the art of comebacks, discusses his specific exercise selection for his return and also explains his programming for Kelsey’s reintroduction to training. Explore their tips on selecting exercises for a smooth reintroduction, managing client programs after long gym breaks, and distinguishing between Reintroduction and Transition Phases. Tune in for practical advice to get right back to lifting weights after a prolonged break.

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.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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In this episode of Between 2 Racks, we delve into the intricacies of two-a-day training for optimal performance in strength, hypertrophy, fat loss, and power. Our discussion includes essential topics such as periodization strategies, effective training splits, and program design tips to help you get the most out of your two-a-day sessions while avoiding common pitfalls. We explore integrating strength training with other modalities, including speed work, energy systems, conditioning, and mobility work. Additionally, we highlight the crucial role of nutrition and peri-workout in supporting and maximizing the benefits of two-a-day training. Join us for a comprehensive guide to mastering dual training sessions while avoiding common pitfalls.

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.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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In this installment of Rapid Fire, the KILO Crew dives into the significance of eccentric training and its role in strength training longevity. We discuss Time Under Tension (TUT) and the 1RM Continuum, highlighting their importance in program design. The Crew then explores fat loss strategies across all experience levels—novice, intermediate, and advanced—tailored to specific time frames. We also delve into strength training for mobility, emphasizing the benefits of Functional Range Conditioning (FRC). Finally, we wrap up with insights on Speed-Strength Training. Tune in for a comprehensive 60-minute session packed with strength training knowledge.

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 episode, "Modified Strongman Conditioning: From Yoke to Torso Rotations to Bunny Hops," we explore the significance of modified strongman exercises in "expressing your jackedness" and diversifying training modalities. We delve into over 20 exercises, discussing their benefits and practical applications. Additionally, we emphasize the importance of evaluating the risk-to-reward ratio for each exercise. Join us as we provide expert insights to enhance your conditioning routine and maximize your jackedness.

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.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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In this episode, we differentiate between overtraining and overreaching in strength training. Next, we delve into the importance of peri-workout supplements and reveal our go-to daily supplements. We discuss key priorities when designing in-season training programs and share insights on effective strategies for youth athletes in the weight room. We wrap up the episode with a discussion of our favorite power methods. Tune in for practical knowledge to enhance your fitness regimen.

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.
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Our first installment of Rapid Fire Q&A quickly became a not-so-rapid-fire episode, but rather a deep dive on the topics. We explored the intricacies of Training to Failure and then discussed the deadstop method, adjusting training volume, and periodizing remedial exercises. By popular demand, the KILO Crew concludes this episode with our core beliefs on nutrition. Tune in for a comprehensive discussion to enhance your training knowledge and optimize your fitness journey.

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.
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
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We are thrilled to unveil our highly anticipated 2025 live education schedule, featuring an array of new courses designed to elevate your professional expertise. Dive into our in-depth curriculum, which now includes the Comprehensive Periodization Seminar, Comprehensive Program Design Seminar, and new Body Composition Seminar! With more occurrences of each course than ever before and a streamlined format of just 2 days per course, there’s never been a better time to expand your knowledge and skills while earning your NASM and NSCA CEUs. Elevate your Personal Training Career and Master Program Design and Periodization with us! Visit WWW.LEARNKILO.COM to secure your space and save today.

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]