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In this Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall.

00:00 Welcome & Introduction 

00:19 Designing a Mesocycle: Strength Qualities & Overlap 

01:38 Macro vs. Mesocycle Context 

06:09 Methods vs. Macrocycle Planning 

08:11 Intensity Drives Stimulus & Volume 

09:20 Preventing Overlap in Training 

10:01 Undulating vs. Standard Periodization 

11:12 Adaptation & Variation for Advanced Trainees 

12:17 Progression vs. Variation in the A Series 

12:57 Novice vs. Experienced Athletes: Repetition vs. Variation 

15:04 GPP to SPP: Building Robustness 

15:54 B Series Progression & Strength Ratios 

17:08 Addressing Weak Links & Mobility 

20:25 Addressing Imbalances in Training 

23:38 Parallel vs. Phase Undulating Periodization 

25:37 Emphasis & Sequential Models 

31:04 Reintroducing Eccentric/Isometric Methods After Layoff 

33:13 Assessing Readiness 

35:15 Interconnectedness of Hypertrophy & Strength 

36:07 When to Switch Strength Qualities 

37:01 Inconsistent Clients & Periodization 

37:44 Parallel Model for Inconsistent or Low-Frequency Trainees 

39:34 Adapting Plans to Life Circumstances 

40:23 The Importance of Having a Plan 

41:47 Mike Tyson Quote & Episode Wrap-Up

Stay Connected with KILO:

• Have Questions? Send them to us ⁠⁠here⁠⁠ and we will answer in our Rapid Fire Episodes!
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• 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 ⁠⁠Instagr

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]