Between 2 Racks

KILO Education
  • 5.0 (18)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Between 2 Racks is a strength training podcast from KILO, a coach-led education company built to support personal trainers and strength coaches who want a deeper, more durable understanding of training. The goal is simple: create a home for sound knowledge. Not trends, not shortcuts, and not recycled talking points. Each episode explores program design, loading, periodization, and coaching decisions through real-world application. We focus on what holds up over time, where theory breaks down in practice, and how coaches can make better decisions for the people they train. Hosted by experienced coaches with decades spent in private training, performance settings, and long-term athlete development, the conversations are practical, honest, and grounded in principle. If you are a coach looking for clarity, depth, and a place to think critically about training, Between 2 Racks is that space. Let’s kick it!

  1. 6D AGO

    How We Individualize Training: The Layers That Drive Results

    Send us Fan Mail Episode 100 breaks down how we actually individualize training, and why systems are only the starting point. We walk through assessment, volume, periodization, and exercise selection, and how these decisions evolve with real client data over time. If you’re a coach looking to move beyond templates and make better programming decisions, this episode will give you clarity. 0:00 Introduction - Episode 100 2:15 Systems vs. Individualization 4:44 Assessment and Initial Evaluation 9:37 Frequency, Volume, and Split Design 17:31 Periodization Models 21:55 Wave Periodization and Block Structure 44:41 Exercise Selection and Variation 51:20 Work Capacity Considerations 59:57 Phase Duration and Loading 1:10:56 Final Thoughts Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    1h 14m

  2. MAR 23

    Rapid Fire Q&A: Influential Coaches, Program Novelty & Athlete Durability

    Send us Fan Mail In this Rapid Fire Q&A episode of Between 2 Racks, the KILO coaches break down key programming and coaching questions submitted by listeners. The conversation opens with influential coaches and researchers who shaped their approach, including Charles Poliquin, Tudor Bompa, Mike Stone, Bryan Mann, and Dan Baker, and how these ideas still influence program design today. From there, the episode moves into practical coaching decisions, including: How to introduce novelty without losing structureHow to assess limiting factors and technical breakdownWhat to look at when a client plateausWhy Achilles injuries may be increasing in sportHow training load spikes impact injury riskProgramming for inconsistent gen pop clientsWhen to move from linear to undulating periodizationThroughout the episode, the focus remains the same: strong coaching is built on principles, observation, and consistent decision-making, not trends. If you're a personal trainer or strength coach looking to think more clearly about program design and athlete development, this episode will help sharpen your approach. 0:00 Intro 0:21 Influencing coaches and researchers 17:46 Training clients with 5 to 7+ years experience 27:10 How to assess limiting factors 34:00 When an athlete or client plateaus 38:06 Achilles tears in sports 44:58 Rate of force development exercises 45:50 Weight cutting stress management 47:10 Training inconsistent gen pop clients 49:36 Linear vs undulating periodization for beginners Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    57 min

  3. MAR 16

    Rapid Fire Q&A: Buffers, Youth Athletes & Evolving Beliefs

    Send us Fan Mail 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 hypertrophyWhether specialty techniques are useful or simply time-efficient toolsHow coaches should approach squat training with young athletesThe growing use of isometrics in youth trainingWhy experienced coaches often move away from trendy methods over timeThroughout 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 Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    51 min

  4. MAR 9

    Power in the Weight Room: Why It Belongs in Long-Term Development

    Send us Fan Mail In this episode of Between 2 Racks, the KILO Crew breaks down why power training deserves a place in long-term development, even for lifters who are not competitive athletes. We clarify what power actually is, what it is not, and how it differs from maximal strength. The conversation explores force-velocity relationships, starting strength, explosive strength, and how velocity-based work can complement traditional strain-focused training. We also discuss who benefits from power phases, where they fit inside a structured training year, and when they make sense within different periodization models. From absolute strength blocks to balanced years, we examine how power can be sequenced intelligently rather than randomly inserted. Beyond performance, we address overlooked benefits: joint stress reduction, neural refresh, novelty stimulus, and long-term resilience. We explain how power work can serve as both a performance driver and a strategic shift in training emphasis. For coaches, this episode reinforces an important principle: training quality should not become one-dimensional. Exposure to velocity, when programmed properly, expands capacity rather than distracting from it. Power is not a trend. It is a tool. The key is knowing when and how to use it. Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    1h 4m

  5. MAR 2

    Strength After 40: What Changes and What Doesn’t

    Send us Fan Mail In this episode of Between 2 Racks, we break down what actually changes in training as you get older and what does not. There is a growing conversation around strength training for longevity, especially for those in their forties and beyond. But much of the discussion lacks context. Blanket statements about rep ranges, intensity, or “age appropriate” training miss the bigger picture. We explore the real factors that influence performance as you age: recovery capacity, life stress, hormonal changes, mobility limitations, and accumulated training history. More importantly, we clarify the difference between age as a number and age as a reflection of lifestyle. We discuss how volume tolerance may shift, why intensity should not disappear, and why mobility and movement quality become non-negotiable. We also address the role of external stressors, chronic load, and the long-term consequences of detraining. For coaches, this episode reinforces an important principle: you do not program for age. You program for the person in front of you. The fundamentals of progressive overload, consistency, and movement quality do not expire at 40. Train well early. Stay consistent. Adapt intelligently. Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    57 min

  6. FEB 23

    The Squat: Principles, Variations, and Driving Progress

    Send us Fan Mail In this episode of Between 2 Racks, we finally give the squat the attention it deserves. We break down why the squat remains one of the most versatile and scalable movement patterns in strength training. From high bar vs low bar positioning to stance width and foot angle, this conversation moves beyond dogma and into application. The goal is not to argue preferences, but to understand leverage, anatomy, and context. We discuss when to front load, when to back load, and how to choose between goblet, Zercher, safety bar, cambered bar, quad squat, cyclist squat, hack squat, box squat, and wide stance variations. More importantly, we explain why those decisions should reflect the person in front of you, not ideology. The episode also explores sticking points in the squat, technical breakdown patterns, and how programming adjustments differ for novice, intermediate, and advanced trainees. Whether you are addressing bottom range weakness, mid-range stalls, or upper back collapse, the solution lies in structured progression, not random variation. If you coach strength athletes, general population clients, or yourself, this episode is a deep dive into one of the most fundamental patterns in training. The squat is simple. Coaching it well is not. 0:00 Welcome and Introduction to the Squat Episode 1:00 Why the Squat is So Important 3:42 Squat as a Primal Movement Pattern 7:00 High Bar vs Low Bar Squat Discussion 12:41 Pauric's Experience with Low Bar Squat 16:00 Squat Stance and Foot Position 22:27 Breathing Techniques During Squats 28:48 Goblet Squat and Front Squat Variations 31:51 Quad Squat and Cyclist Squat Explained 39:31 Hack Squat Technique and Common Mistakes 42:21 Safety Bar and Camber Bar Squats 50:26 Box Squat vs Squat to Box 55:33 Wide Stance Squat Applications 60:10 Optimizing Squat Macrocycle Resource 65:49 Closing Announcements and Upcoming Events Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    1h 6m

  7. FEB 16

    Rapid Fire Q&A: Isometrics, Contrast, Petersens & Programming Decisions

    Send us Fan Mail In this Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision-making. The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development. You’ll also hear nuanced discussions on Peterson step-ups, chin-up variations, the 90-degree principle for pressing, and when finishers actually make sense for fat loss clients. This episode is built for coaches who want clarity, not trends, and for lifters who care about why something is programmed, not just what’s written on the sheet. 0:00 Introduction and Rapid Fire Q&A 0:32 Yielding Isometric to Exhaustion 7:46 Extended Eccentric Methods 12:52 Why Vary Chin-Up Grips 16:55 Advanced Chin Up Variations 22:40 Peterson Step Up Rep Limits 31:12 Contrast Training Load Guidelines 40:00 90° Principle for Bench Press Macrocycles 45:25 Metabolic Finishers for Fat Loss  46:56 Closing Remarks Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    47 min

  8. FEB 9

    Deloads Done Right: Volume, Intensity & Context

    Send us Fan Mail In this episode of Between 2 Racks, the KILO Crew breaks down what a deload actually is, how it differs from active recovery, and why it is so often misunderstood in strength programming. We discuss deloads through the lens of volume management, intensity preservation, and long-term program design, including when deloads make sense, when they are unnecessary, and when they are simply covering up poor loading decisions. The conversation explores deloads in different periodization models, why general population clients rarely need planned deloads, and how mesocycle loading, exercise selection, and session structure can manage fatigue more effectively than defaulting to time-based deloads. This episode provides practical context for coaches looking to understand deloads as a tool, not a rule, and how to make better recovery decisions without disrupting long-term progress. 0:00 Welcome & What is a Deload? 2:40 Deload vs Active Recovery 6:54 How to Structure a Deload Session 10:23 Common Deload Mistakes 12:37 Why We Use 3-Week Mesocycles 22:20 Which Exercises to Deload 27:50 When Do You Actually Need a Deload? 33:37 Different Periodization Models 42:22 Pre-Planned vs Reactive Deloads 45:44 Key Takeaways 48:00 Upcoming Courses & Wrap-Up Stay Connected with KILO:  Have a question? ⁠Submit it for a Rapid Fire episode⁠. Learn more at ⁠trainkilo.com⁠ Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

    49 min
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5
out of 5
18 Ratings

About

Between 2 Racks is a strength training podcast from KILO, a coach-led education company built to support personal trainers and strength coaches who want a deeper, more durable understanding of training. The goal is simple: create a home for sound knowledge. Not trends, not shortcuts, and not recycled talking points. Each episode explores program design, loading, periodization, and coaching decisions through real-world application. We focus on what holds up over time, where theory breaks down in practice, and how coaches can make better decisions for the people they train. Hosted by experienced coaches with decades spent in private training, performance settings, and long-term athlete development, the conversations are practical, honest, and grounded in principle. If you are a coach looking for clarity, depth, and a place to think critically about training, Between 2 Racks is that space. Let’s kick it!

Information

  • Creator
    KILO Education
  • Years Active
    2024 - 2026
  • Episodes
    99
  • Rating
    Explicit
  • Copyright
    © 2026 Between 2 Racks
  • Show Website
    Between 2 Racks

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