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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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