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. 5D AGO

    The Intermediate Trap: Why Most Lifters Stall After the First Few Years

    Send us a text Most lifters stall after the first few years because the strategies that work early stop driving progress. The intermediate phase is where technique is more consistent, load selection becomes more accurate, and improvements slow down fast unless training evolves. In this episode, the KILO Crew defines what “intermediate” really means, beyond training age. We break down why progress stalls, how the shift from skill development to higher intensity work changes programming, and why tracking, compliance, and load management start to matter more than ever. We also discuss strength ratios, weak link remedials, when to introduce specialty techniques, and how monotony and strain can combine to create plateaus and setbacks. This episode is for lifters and coaches who feel stuck in the in-between stage and want a clearer roadmap for what comes next. 0:00 Introduction 0:23 What is Intermediate 2:25 Relative Strength Ratios 6:11 Why Progress Slows 8:05 Periodization for Intermediates 13:34 Exercise Selection 18:50 Specialty Techniques 21:19 Recognizing Plateaus 23:46 Monotony and Strain 27:43 Volume Tolerance 32:40 Remedial Work Strategy 45:18 Tips for Success 48:32 Compliance Matters 50:12 Closing 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

    50 min

  2. JAN 12

    Why Most Training Programs Fail: When Good Exercises Aren’t Enough

    Send us a text Many training programs fail not because the exercises are bad, but because the decisions around them break down over time. Using the right lifts does not guarantee progress if sequencing, loading, and follow through are inconsistent. In this episode, the KILO Crew breaks down why exercise selection alone cannot carry a program. We discuss movement patterns versus specific lifts, how impatience and constant changes disrupt progression, and why tracking and load management matter more than variety. The conversation also covers effort, buffers, and why familiarity in primary movements creates clearer feedback and better long term outcomes. This episode is for coaches and lifters who want to understand why programs stall even when they look solid on paper, and what actually keeps progress moving forward. 0:00 Introduction and Episode Topic 0:23 Why Good Exercises Aren't Enough 4:02 The Importance of Primary Movements 9:55 The Big Three and the Primate 13:48 Inconsistent Effort in Training Programs 19:56 Understanding Buffers and Reps in Reserve 24:18 Why Primary Movements Should Stay Consistent 32:10 The Nuance of Step Loading 39:20 The Importance of Patience in Programming 43:09 Client Boredom vs Progression 48:34 Final Thoughts on Program Failure 50:14 Long Term Programming Mistakes 53:43 Closing Remarks 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

    54 min

  3. JAN 5

    Rapid Fire Q&A: Optimal Reps, Resistance Curve, Tactical, Tech, Macros & More

    Send us a text Happy New Year and welcome to 2026! In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew kicks things off with a quick update on what’s ahead this year, including the final live course dates at our facility, upcoming travel seminars, and what online courses are coming next. Then we dive into your questions, starting with the difference between “optimal reps” and context driven rep selection, and why the internet’s obsession with one perfect rep range is missing the point. We also break down resistance curves, how different loading modalities change the stress profile of an exercise, and how to actually think about resistance curve vs strength curve without overcomplicating it. From there, we get into periodizing training for tactical and hybrid athletes who need year round readiness, how to use baseline KPIs, and why parallel and emphasis models often beat sequential plans for these populations. We also discuss whether tech is making programming smarter or more complicated, how to interpret data without letting it dictate decisions, and why testing only matters if you understand what it actually carries over to. We wrap with a practical conversation on macro tracking for gen pop clients, when it helps, when it becomes a distraction, and how to use tracking as education instead of another source of stress. Send in your questions and we’ll keep the Rapid Fire episodes coming. 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 2m

  4. 12/29/2025

    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

  5. 12/22/2025

    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

  6. 12/15/2025

    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

  7. 12/08/2025

    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

  8. 12/01/2025

    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
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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 - 2026
  • Episodes
    89
  • Rating
    Explicit
  • Copyright
    © 2026 Between 2 Racks
  • Show Website
    Between 2 Racks

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