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Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down.

But that’s not all—we elbows flaring during the Overhead Press and how to fix it, the reasoning behind DB lunges in intensification phases, and how split squat variations fit into the programming puzzle. Plus, we discuss an exercise we love, Behind the Neck Press and unpacking the Stage System ascending rep scheme for advanced lifters.

This episode is all about equipping you with clear, practical advice to fine-tune your programming skills and elevate your results. Stick around because we’re answering your questions and delivering the solutions you need. Let’s kick it!

Stay Connected with KILO: 

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

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Tune in for our thoughts on staying active beyond the weightroom and the importance of building a truly active lifestyle. It might come as a surprise, but we’re firm believers in the importance of staying active beyond just strength training. Fitness isn’t only about lifting weights; it’s about moving with purpose and variety throughout your life. From the energy of weekend warriors and the diversity of cardio options to the overlooked benefits of flexibility and mobility, we’ll share practical ways to expand your routine and elevate your everyday movement. Whether you’re aiming for better performance, improved health, or simply more balance in your fitness journey, this episode delivers actionable insights to help you stay fit, strong, and truly active for life. Don’t miss it!

Stay Connected with KILO: 

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

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It’s time to dive into a jam-packed Rapid Fire Q&A episode! We kick things off by exploring the science behind the 60-minute cortisol-testosterone explanation and breaking down how understanding these studies impacts training decisions. Next, we discuss adapting a 4-day OSR program into a 3-day microcycle, offering tips to restructure and organize it effectively.

For general population clients, we explain periodization strategies and how to manage training volumes (low, medium, high) based on progression from beginner to intermediate levels. Wondering what muscle groups to prioritize during General Preparatory Phases (GPP) for soccer players? We highlight key areas to focus on for performance gains.

Have you ever wondered how foot positioning during leg curls (toes in, neutral, toes out) alters muscle activation? We share insights on how these variations influence the exercise and what they mean for your programming.

We also provide our thoughts on using weightlifting belts and oscillating strength training.

Don’t miss out on this knowledge-packed Q&A session—tune in now and walk away with more insights and tips than you tuned in with!

Stay Connected with KILO: 

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

Learn more at ⁠trainkilo.com⁠

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Get ready to tune in for the king of lower body lifts! In this episode, we share why the deadlift holds a special place in our hearts and dig into a series of viewer-submitted questions. From using straps and to exploring deadlift variations, no topic is off-limits. Expect plenty of insights, laughs, and organic tangents as we tackle all things deadlift with a mix of passion and practicality. Whether you're hitting PRs or just perfecting your form, this episode is packed with tips and love for the lift that rules them all!

Stay Connected with KILO: 

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

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Join us for another conversation on everybody’s favorite…. hypertrophy! We tackle why Steph gets frustrated with it, the "dirty little secrets" of muscle growth and share our guidelines for protein goals and nutrition tips during hypertrophy phases. Whether you’re a gym junkie or just curious about building muscle with purpose, this fun and info-packed episode has something for you!

Stay Connected with KILO: 

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

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Dive into this episode, "Sports Performance Discussion: Priorities, Frustrations, Biomotor Abilities & More," where we unpack what sports performance training means at KILO and why it matters. We explore the critical biomotor abilities every athlete needs and how to strategically design a year-long periodization plan for team sports athletes. You'll also gain insights into long-term athlete development and learn how to optimize warm-ups for peak performance. Whether you're a coach, trainer, or sports enthusiast, this conversation is packed with practical advice and expertise to help take your athletes to the next level.

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 "Rapid Fire Q&A," we tackle a wide range of listener-submitted questions, delivering insightful answers to help you level up your training and coaching.

Wondering if once-a-week arm work is enough to grow your "guns"? Curious about the role of rest-pause sets in a strength-focused phase? We’ve got you covered. We also explore the best accumulation phase for hypertrophy programs, optimal rep schemes for functional hypertrophy, and how to balance two-a-day training sessions with alternating microcycles.

For coaches working with youth athletes, we share our thoughts on olympic lift variations. We share a few tips for new coaches at KILO looking to maximize their learning.

Whether you’re refining your personal programming or coaching others to achieve their goals, this episode has something for everyone. Tune in for practical, no-nonsense advice you can apply to elevate your approach!

Stay Connected with KILO: 

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

Learn more at ⁠trainkilo.com⁠

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Strength ratios are often talked about, but how well are they truly understood? In this episode, we break down the concept of strength ratios—where they come from, what they actually mean, and how they vary across different sports and training goals.

We explore their role in programming and why not everyone agrees on the same ratios. You’ll also hear about common ways people misinterpret or misapply strength ratios, how they function as qualifiers for other lifts, and the most frequent weak links that need attention.

Whether you’ve been using strength ratios for years or just heard about them, this discussion will help you refine your approach and better understand their value in building balanced, resilient trainees. Tune in for a no-nonsense, practical guide to Strength Ratios!

Stay Connected with KILO: 

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

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Chin-ups are a timeless classic in strength training, but what makes them so effective? And how can you fine-tune them to maximize results?

In this episode, we break down everything you need to know about chin-ups and why they’re a staple in our programming. We explore progressions for building up to your first rep, advanced variations for stronger lifters, and when it makes sense to implement each. Plus, we tackle common weak points and issues we often see with this movement—and how to overcome them.

We also discuss the pros and cons of loading chin-ups versus driving volume, and the impact different grip widths and hand positions have on back muscle recruitment. Whether you're a coach or a fitness enthusiast, this detailed episode is packed with actionable insights to help you or your clients progress toward stronger, more efficient chin-ups.

If chin-ups aren't already part of your plan, they will be after this episode. Tune in and take your pull-up game to the next level!

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

It’s time for another fast-paced and knowledge-packed Rapid Fire Q&A episode!

We start by exploring how to balance hypertrophy-focused goals with athletic performance, ensuring clients achieve both strength and function. Then, we discuss when and why eccentric-focused training might be the key for maximizing strength and how to identify if someone needs more eccentric strength.

Ever wondered how to determine the most efficient loading strategies for different phases of periodization? We break it down, step by step. Then, we take a closer look at introducing velocity-based training (VBT)—when it’s the right time to use it and how it impacts programming decisions.

We round out the episode with two more critical topics—knowing when to strictly follow a program versus making intuitive adjustments based on real-time feedback, and how to educate clients on prioritizing proper execution over adding more weight to the bar.

Packed with practical advice, actionable insights, and real-world examples, this episode is a must-listen for coaches and fitness enthusiasts eager to refine their approach and deliver better results. Get ready for rapid-fire learning that you can apply today!

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.