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In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees.

We also cover:

• GBC loading strategies
• Novice fat loss vs. strength macros
• Full-body programming tips
• Coaching vs. rest time
• Flywheel training (do you even need it?)
• Macro setups for female athletes
• And more!

Tons of practical takeaways for coaches training both gen pop and athletes.

00:00 Introduction to Rapid Fire Key A

00:19 Deciding When to Cut Exercises

04:13 Training Age and Strength Ratios

12:23 Fat Loss and Strength Training for Novices

21:06 Managing Load and Fatigue in GBC Programs

31:52 Understanding Linear Periodization for Body Composition

33:45 Challenges of Full Body Training for Novices

36:28 Coaching Strategies for Novice Clients

40:23 The Role of Flywheel Training in Strength Programs

43:55 Strength Training for Athletes: Basics vs. Gadgets

51:11 Off-Season Conditioning for Female Rugby Athletes

54:15 Macro Breakdown for Female Rugby Athletes

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at [email protected]