Between 2 Racks

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

Welcome to Between 2 Racks, the podcast where strength training meets strategy, brought to you by the expert coaches at KILO. This is your go-to source for actionable insights and in-depth discussions on all things strength training program design and periodization.Hosted by seasoned professionals with years of hands-on experience, we deliver practical knowledge to elevate your coaching game and transform your understanding of effective training.Each episode is packed with expert advice and real-world applications. Tune in, take notes, and transform your approach to fitness. Let's kick it!

  1. 1D AGO

    Rapid Fire Q&A: Single Leg Squats, Meso Modifications, Workflow & More

    Send us a text 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 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 info@kilostrengthsociety.com

    43 min

  2. DEC 22

    Effort Is a Skill: Why Most Lifters Don’t Train Hard Enough

    Send us a text In this episode of Between 2 Racks, we break down one of the most overlooked realities in strength training. Most lifters, including many intermediates, never train as hard as they think they do. We explain why effort is a skill, why load selection is often the limiting factor, and why technical breakdown is not the same thing as muscular failure. We discuss how novices struggle to push because they haven’t yet learned to recruit high-threshold motor units, why intermediates hesitate even when they know better, and how advanced lifters apply effort with precision instead of chaos. You’ll hear the difference between discomfort and true failure, why compound lifts require technical failure rather than sloppy grinding, and how poor early training can create long-term fear around pushing yourself. We also share practical ways coaches can teach effort safely: extended set methods, rest-pause variations, controlled isolation work, metabolic finishers, and step loading that actually exposes a trainee to meaningful intensity. The goal isn’t reckless training. It’s learning to train smart and train hard, in the right place, at the right time, with the right intent. Whether you’re a coach or a lifter, this episode will help you understand what real effort feels like, why it matters, and how developing this skill becomes the difference between progress and stagnation. 0:00 Introduction 0:34 Load Selection and Training Intensity 1:26 Fear and Mental Blocks in Training 2:21 Motor Unit Recruitment in Novices 4:43 Skill Development in Complex Movements 6:29 Why Novices Struggle with Effort 9:30 Step Loading and Intensity Spread 12:25 Teaching Failure with Simple Exercises 14:14 Coaching Multi Joint Movements 17:13 Skill Acquisition Before Hard Training 19:40 Technical vs Muscular Failure 22:00 High Threshold Motor Units 24:17 Loading Mistakes and Plateaus 28:21 Teaching Effort Through Training 31:25 Novice Training Model Structure 33:09 The Importance of Real Coaching 35:34 Training PTSD and Recovery 38:10 Training Intent and Volume Management 41:21 Volume Quality and Recovery 43:03 Extended Set Techniques 44:03 Train Smart Train Hard Philosophy 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 info@kilostrengthsociety.com

    46 min

  3. DEC 15

    Strength Over Hype: More Trends, More Opinions, Part 2

    Send us a text In this follow-up to last week’s conversation, we continue breaking down the some of the most talked-about training trends and give our honest take on where they help, where they mislead, and how coaches should think about them. We dig into minimalist low-frequency training, why “do more with less” is often misapplied, and the difference between maintaining strength and actually developing it. We also unpack the rise of hybrid strength and conditioning models, strength-endurance challenges, and why training and testing are not the same thing. From glute and lower-body obsessed programming to electrostimulation suits, biohacking culture, and recovery gadgets, we explore how good ideas get turned into extremes and what coaches must consider before adopting any trend. We also discuss misconceptions around periodization, why long-term planning still matters, and how female cycle considerations can be useful when applied through an individualized lens rather than as blanket rules. This episode is designed to help coaches filter out noise, evaluate methods with context, and stay grounded in principles that actually move lifters forward. If you work with clients or care about your own development, this discussion will give you a clearer, more practical framework for navigating today’s constantly shifting training landscape. 0:00 Welcome and Introduction  0:36 Minimalist Low Frequency Training  6:46 Hybrid Strength and Conditioning  17:55 Strength Endurance Challenges  21:31 Glute and Lower Body Trends  26:58 Recovery Gadgets and Biohacking  32:14 Electrostimulation Strength Suits  39:18 The No Periodization Trend  44:45 Training and the Menstrual Cycle  49:15 Final Thoughts and Outro  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 info@kilostrengthsociety.com

    52 min

  4. DEC 8

    Strength Over Hype: Our Honest Take on Training Trends

    Send us a text In this episode of Between 2 Racks, we break down some of the training trends circulating through the fitness industry and give our real, practical perspective on each one. From lengthened partials to failure-focused methods, science-based exercise selection, warm-up minimalism, machine only lifting, and tech driven training, we discuss where these ideas fit, where they fall short, and how coaches can apply them without losing sight of what actually drives progress. You will hear why trends often take a good idea too far, why the industry swings from one extreme to the next, and how to evaluate a method through the lens of long term strength, movement skill, and sustainable development. We also talk about the difference between useful tools and unnecessary noise, how training context shapes decision making, and why the best programs blend principles instead of chasing the next hot concept. If you coach clients or train yourself, this episode gives you the clarity needed to understand which trends deserve attention, which ones are misunderstood, and how to stay grounded in what truly builds strength. 00:00 Introduction & Overview 00:38 Lengthened Partials & Long Muscle Length Training 12:00 Training to Failure & Beyond Failure Methods 27:43 Science-Based Exercise Selection 33:14 Skipping Warmups 38:09 Tech-Driven Training (Wearables, Data Tools) 49:25 Machine-Only Training 52:49 Wrap-Up: Context, Nuance, and Middle Ground 54:26 Final Thoughts & Outro 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 info@kilostrengthsociety.com

    55 min

  5. DEC 1

    Strength Needs Structure: How to Plan the Year and Avoid Program Hopping

    Send us a text In this episode of Between 2 Racks, we break down how to set up your strongest and most productive year of training. With 2026 right around the corner, this is the perfect time to think about long-term planning, goal setting, and how your macrocycles should build on one another for real progress. We talk through why goal hopping and constant program changes stall results, and how true progress comes from sequencing the right phases in the right order. You will hear how to transition out of the holiday season, how to decide when a fat loss phase actually makes sense, and how to use nutrition-driven fat loss versus metabolic training based on a client’s training age and skill level. We cover how to assess movement limitations, how to use PAAB to build a foundation at the start of the year, when to reintroduce strength work, and how to think about macrocycles two, three, and four as you lead clients toward their peak. We also discuss relative strength testing, long-term phase potentiation, and why power training at the end of the year can set-up an even better start to the next one. Whether you are coaching clients or planning your own training for 2026, this episode gives you the frameworks, decision rules, and practical sequencing you need to create your best year of strength development. If you want structured programming for your own training, check out our TrainHeroic programs like Mass Avenue, Burn Borough, Tempo Town, and Intensity at trainkilo.com 00:00 Setting Up for Your Best Year of Strength Training 00:54 The Problem with Program Hopping 02:29 Sequencing Training Phases Correctly 04:36 Planning Around Fat Loss Phases 08:27 Starting with Movement Assessment 10:51 Why Body Composition Matters First 14:27 Considering Training Age and Client Goals 17:42 Using PAB as Foundation Training 19:56 Linear Progression for Year Long Success 23:13 Long Term Periodization Benefits 26:28 Training to Stay Jacked 31:14 Maintaining Proximity to Peak Condition 36:37 Building Foundation in Phase One 39:32 Linear vs Undulatory Approaches 42:22 Assessing Relative Strength 47:37 The Importance of Getting Stronger 50:41 Benefits of Power Training 55:21 Reactive Periodization for Gen Pop Clients 1:01:05 Tracking Client Readiness 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 info@kilostrengthsociety.com

    1h 5m

  6. NOV 24

    The Evolution of Training: How Programming Changes With Training Age

    Send us a text In this episode, we dive into the real meaning of training age and why strength training must evolve as you move from novice to intermediate to advanced. We break down how each stage responds to training, why consistency matters more than variety in the early years, and how long-term progress depends on learning the right skills at the right time. We discuss what qualifies someone as a true beginner, even if they have trained for years, and why coaching intent, movement quality, frequency, and nervous system efficiency all influence where a client actually falls on the progression curve. You will hear how we think about movement competency, relative strength scores, motor learning, and why advanced methods only work when the foundational skills are in place. From periodization models to exercise selection to recovery strategies, we explain how programming decisions change across the stages and why advanced trainees must manage fatigue differently than anyone else. We also discuss the pitfalls of program hopping, the importance of repetition for motor learning, and how to guide gen pop clients who may remain in the beginner category for most of their training years. Whether you coach athletes, work with general population clients, or want to understand your own training age more clearly, this episode gives you a full framework for assessing where someone is, what they need next, and how to progress them with purpose. 00:00 Introduction & Overview 00:29 What is Training Age? 04:34 What Makes Someone Advanced? 09:04 Defining the Novice Stage 13:18 The Importance of Repetition in Training 20:18 Strength Training for Bone Density 25:25 Moving from Novice to Intermediate 32:51 Steps Within the Novice Stage 43:11 Athletes & Training Age 46:37 Exercise Selection for Intermediates 54:31 Moving to Advanced: Earning the Right 57:56 Managing Recovery for Advanced Trainees 1:04:20 Avoiding Regression as You Advance 1:13:28 Final Thoughts: Don’t Rush the Process 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 info@kilostrengthsociety.com

    1h 3m

  7. NOV 17

    Moving the Needle: Optimization, Performance & Mindset with Christian LaValle

    Send us a text In this conversation with Christian LaValle of Metabolic Elite, we take a grounded look at what truly moves the needle in performance and recovery. Instead of chasing trends or piling on more variables, we explore how strategic supplementation, consistent habits, and clear decision making create real progress for both coaches and their clients. Place your order today https://www.metabolicelite.co/ Apply coupon code KILO15 Follow Christian LaValle @christianlavalle5  Follow James LaValle @therealjimlavalle Christian breaks down the supplement categories most coaches underutilize, why absorption and delivery systems matter, and how their liposomal technology changes what you can expect from a product. We also discuss the limitations of the optimize everything mindset, where coaches often overcomplicate their own health, and how to approach supplementation through precision rather than excess. The discussion extends beyond the technical. Christian shares what he has changed his mind about in the last year, why emotional balance is a core requirement for real performance, and how personal awareness shapes long term sustainability. This episode blends practical application, physiology, and real world coaching insight to help you evaluate where to direct your attention and where to simplify. 00:00 Introduction and Guest Welcome 00:47 Christian's Background and Journey to Metabolic Elite 03:06 The Mission Behind Metabolic Elite 06:53 Liposomal Technology Explained 10:07 Research and Bioavailability Studies 13:13 Product Deep Dive: Tetra Cur and Viraxall 15:54 EndurO2 Aerobic Performance and HRV 18:55 Glutathione and Liver Health 21:01 BPC 157, KPV, and Injury Recovery Protocols 22:45 Synapsin Cognitive Performance and Brain Health 28:46 Product Stacking and Cycling Strategies 33:34 BPC 157 as a Preventative Measure 36:38 Growing Up in the Performance World 43:27 Balance, Optimization Culture, and Stress 48:19 Minimum Effective Dose and Long Term Training 50:08 Longevity vs Being Your Best Now 54:16 Blood Work and Supplement Periodization 57:11 Overrated Trend Cold Plunge Culture 63:37 Using Athlete Injuries to Push Methods 65:00 Jim Lavalle's Legacy and Principles 71:56 Underutilized Supplements Adaptogens 75:28 Mitochondrial Function and Immunomodulators 77:43 Misunderstood Supplements Berberine and Amino Acids 81:26 Personal Recovery Indicators 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 info@kilostrengthsociety.com

    1h 34m

  8. NOV 10

    Rapid Fire Q&A: Strength Qualities, Basic vs Peri-Workout Supps & Readiness

    Send us a text In this Rapid Fire Q&A, the KILO Crew answers practical programming questions for coaches and advanced lifters. We discuss how to coach concentric intent for true speed-strength, when to prioritize peri-workout supplements versus foundational health basics, and how to use readiness trends to guide training adjustments. What We Cover Coaching intent and improving concentric speed How intensity dictates strength qualities across the macrocycle Avoiding overlap and interference between strength phases Prioritizing peri-workout nutrition vs. essential daily supplements Using readiness scores and session RPEs to guide recovery decisions Building work capacity without junk volume Structuring remedial exercises and managing fatigue in advanced clients 00:00 Introduction & Coaching Intent During Concentric Phase   06:12 Workout vs Basic Supplements: What to Prioritize   13:45 Supplement Recommendations for Gen Pop Clients   21:30 Integrating Remedial Exercises Without Disrupting Flow   29:10 When to Pull Back vs Push Forward with Advanced Lifters   36:55 Understanding Work Capacity Training   44:20 Assessing Movement Quality Limitations   52:05 Structuring Volume for Stress-Limited Clients   Who it’s for Coaches and lifters who want to refine periodization, recovery management, and nutrition strategy with real-world context. 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 info@kilostrengthsociety.com

    41 min
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5
out of 5
18 Ratings

About

Welcome to Between 2 Racks, the podcast where strength training meets strategy, brought to you by the expert coaches at KILO. This is your go-to source for actionable insights and in-depth discussions on all things strength training program design and periodization.Hosted by seasoned professionals with years of hands-on experience, we deliver practical knowledge to elevate your coaching game and transform your understanding of effective training.Each episode is packed with expert advice and real-world applications. Tune in, take notes, and transform your approach to fitness. Let's kick it!

Information

  • Creator
    KILO Crew
  • Years Active
    2024 - 2025
  • Episodes
    86
  • Rating
    Explicit
  • Copyright
    © 2025 Between 2 Racks
  • Show Website
    Between 2 Racks

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