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In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew answers your programming and coaching questions with real world context, not theory for theory’s sake.

We break down where the single-leg squat actually fits in a system, and why it is not interchangeable with split squats and lunges. From there, we dig into meso and macro adjustments when life happens, including how to handle missed sessions from sickness, small injuries, travel, and schedule chaos without turning your plan into a constant restart.

You’ll also hear our take on shoulder mobility limitations for back squatting, how we think about body composition planning across a full year without swinging between extremes, and what changes when you program for different sport demands and different athlete builds.

We wrap with chin up progression troubleshooting and a practical workflow conversation for coaches managing high weekly session volume while still delivering detailed, individualized programming.

If you want clearer programming decisions, better progression choices, and a more sustainable coaching process, this one is for you.

00:00 Introduction & Rapid Fire Q&A Start

00:19 Single Leg Squat vs. Split Squat

05:29 Training Splits for Four Days In a Row

08:27 Addressing Shoulder Mobility for Back Squats

10:47 Adjusting Training Cycles for Sickness or Injury

17:45 Structuring a Body Composition Year

26:05 Strength Training for Sports: Commonalities & Differences

30:51 Training Large vs. Small Athletes

34:54 Chin-Up Progression for Weak Links

38:57 Managing Programming for 40 Clients

43:22 Episode Wrap-Up & Holiday Wishes

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