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Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX.

We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development. 

From there, we tackle:

• Principles behind training for endurance sports
• Top books for new coaches & trainers (whether you’re a rookie or ready to level up)
• The differences between specializing in one lift vs. programming for full-spectrum performance
• Knee pain during quad-dominant squats—what’s causing it and how to approach it safely
• Where and when to throw in push-ups for fun
• When to switch up a client’s training split
• Using bands, chains, and other resistance tools with gen pop clients
• Extending accumulation or intensification phases—what works and when
• How much should your hack squat weigh compared to your back squat?
• Programming deadlifts when the goal is pure hypertrophy

We wrap with insights on Inside the System, our newly launched blog at trainkilo.com, and tease our upcoming educational subscription platform full of elite programming and coaching collabs.

00:00 Introduction and Episode Overview

00:23 What is Hyrox?

03:14 Training for Hyrox

12:08 Strength Training for Endurance Sports

15:45 Recommended Books for New Coaches

19:48 Specializing in a Lift vs. General Training

23:01 Understanding Context in Training

23:54 Specialization in Lifts

24:32 Optimizing Strength Ratios

25:55 Addressing Weaknesses in Training

27:05 Programming for Powerlifting

29:32 Managing Knee Pain in Squats

35:34 Incorporating Pushups in Training

36:30 Adjusting Training Splits

38:17 Using Chains and Bands in Training

41:04 Accumulation vs. Intensification Phases

45:58 Programming Deadlifts for Hypertrophy

46:52 Conclusion and Upcoming Projects

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