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In this Rapid Fire Q&A episode of Between 2 Racks, the KILO coaches tackle a wide range of programming questions submitted by coaches and listeners.

First, we want to take a moment to wish Alexandra the best. Alex has been part of KILO since the very beginning, back in 2016 when it first started as a gym in California. As she moves into a new chapter focused on building her own brand, we want to thank her deeply for the years we spent building together and wish her nothing but success.

If you’ve enjoyed hearing Alex on the podcast over the years, you can continue following her journey on Instagram at @alexandra.bernardin.

The conversation opens with a deep dive into load buffers and how they can be used to manage fatigue, improve intermuscular coordination, and maintain training quality across a block. The coaches explain the difference between traditional loading and buffer-based approaches.

From there, the discussion moves into exercise selection, specifically how coaches should approach choosing Squat 2 variations. The team explains why exercise selection is rarely a simple decision and how context, training phase, athlete strength levels, and program progression all influence the choice.

The episode also explores topics like:

• When challenge sets and intensifiers can help drive hypertrophy
• Whether specialty techniques are useful or simply time-efficient tools
• How coaches should approach squat training with young athletes
• The growing use of isometrics in youth training
• Why experienced coaches often move away from trendy methods over time

Throughout the conversation, the focus remains on coaching decisions, not shortcuts. The goal is to clarify the principles behind programming choices so coaches can better understand why certain tools are used and when they actually make sense.

This episode is another reminder that strong programming isn’t about chasing methods. It’s about applying principles with consistency and judgment.

Let’s kick it.

0:00 Welcome & Introduction
0:54 Alex's Departure Announcement
1:45 Rapid Fire Q&A Begins
1:50 Training Buffers for Absolute Strength
17:13 Choosing Squat Variations
22:21 Running Specific Training & Isometric Drills
34:13 Challenge Sets & Hypertrophy
39:12 Youth Athletes & Isometric Training
42:07 Beliefs That Have Changed Over Time
50:39 Wrap Up & Episode 100 Teaser

Stay Connected with KILO: 

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

Learn more at ⁠trainkilo.com⁠

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