Send us a text

Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach.

We break down the ideal training macros for a high school wide receiver balancing 2–3 days of training outside of team football, followed by periodization strategies for soccer players dealing with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.

We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.

Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.

Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!

00:00 Introduction and Episode Overview 

00:21 Ideal Training Macro for High School Wide Receiver 

06:31 Linear Periodization for Soccer Players 

07:53 Chin-Up and Dip Progressions 

11:34 Breaking the Rules in Training 

18:55 Full Body Splits vs. Upper/Lower Splits 

21:04 Biomechanics in Training 

25:48 Seated Good Morning Progressions 

26:30 Choosing the Right Equipment for Training 

28:18 Strength Training for Master Sprinters 

34:35 Addressing Stagnation in Lifts 

40:43 Balancing Multiple Training Goals 

44:53 Managing Training During High Stress Periods 

48:46 Conclusion and Next Steps 

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]