Between 2 Racks

KILO Education
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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. قبل ٣ أيام

    Train Strength, Don’t Test It: How to Build Strength Without Constantly Maxing Out

    Send us Fan Mail Most lifters think they’re training for strength, but in reality, they’re constantly testing it. In this episode, we break down the difference between training strength and testing strength, and why confusing the two is one of the fastest ways to plateau. We explain how constantly pushing to maximal loads or maximal effort disrupts progression, limits volume accumulation, and ultimately reduces long-term results. From there, we dive into how strength is actually developed. This includes the role of intermuscular and intramuscular coordination, why submaximal training is essential for improving movement efficiency, and how proper load management allows for consistent progress across phases. We also clarify how to assess strength without formal testing, using training data, estimated RM values, and structured loading strategies like step loading and buffer systems. This allows coaches to track progress without sacrificing training quality. Finally, we break down where high effort belongs in a program, why accessory work can be pushed closer to failure, and why primary compound lifts require a different approach to maximize performance and longevity. This episode is about understanding the difference between effort and intent, and applying load with precision. Because getting stronger isn’t about proving it, it’s about building it. 0:00 Introduction 0:49 Training for Strength vs Testing Strength Defined 5:18 Testing vs Assessment 7:33 Intramuscular vs Intermuscular Coordination Explained 11:30 Optimal Rep Ranges for Intermuscular Coordination 13:11 The Buffer System 15:26 The Importance of Training Frequency 16:12 Signs You Are Testing Instead of Training 19:43 Maxing Out Load vs Maxing Out Effort 22:07 The Bodybuilding Influence Problem 23:20 Long Term Consequences of Always Training to Failure 27:07 Periodization and the 4 Year Model 35:11 A Series vs B Series vs C Series 38:24 Why Accessory Work Can Be Pushed to Failure 44:28 Why Naming Sessions After the Primary Lift Matters 46:21 Not an Excuse to Train Easy 52:16 The 1RM Continuum Explained 52:15 Pumping Iron Rewatch and Outro 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.

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  2. ٢٧ أبريل

    Cluster Training Explained: When, Why & How

    Send us Fan Mail Cluster training is often misunderstood as just another advanced method, but in reality, it’s a way to reorganize work to improve output, not just increase difficulty. In this episode, we break down what clusters actually are, where they came from, and how they’ve evolved from early strength methods to modern performance training. More importantly, we explain how clusters change the structure of a set to allow for higher quality repetitions, better bar speed, and greater motor unit recruitment without simply adding more fatigue. We walk through the different types of cluster structures, including basic, undulating, ascending, descending, and wave-based approaches, and explain how each can be used depending on the training goal. We also cover how clusters apply across strength, power, and hypertrophy, and why their real value lies in improving the quality of work at a given load. From reducing fatigue in power training to increasing mechanical tension in hypertrophy work, clusters offer a more precise way to drive adaptation. Finally, we discuss where clusters fit within a broader program, when they should be used, and why they are best reserved for more advanced trainees who can actually benefit from the increased complexity. This episode is about understanding how to manipulate the set itself to get more from the same work. Because better training isn’t always more work, it’s better structure. 0:00 Introduction 0:23 History of Clusters with Steph 4:17 First Use of the Word "Cluster" in Literature 12:10 Clusters Revived for Strength (Charles Poliquin Era) 12:43 The 5 Types of Cluster Sets 13:04 Basic Clusters (5 Singles) 14:45 Undulating Clusters 16:19 Clusters Are for Advanced Lifters 19:16 Using Clusters for Hypertrophy on Power Athletes 26:53 Pure Strength Clusters and Programming 27:55 Clusters for Power Training 40:35 Cluster Sets In Season 43:18 Rest Distribution vs. Clusters 45:07 Buffers into Accumulation Then Clusters in Intensification 50:29 Final Thoughts on Clusters 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.

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  3. ٢٠ أبريل

    Rapid Fire Q&A: Hatfield, Chains, IMCA & More

    Send us Fan Mail In this Rapid Fire Q&A, we cover a wide range of coaching questions, from Hatfield squats and chains to IMCA, hypertrophy programming, and strength ratios. More importantly, we unpack the principles behind each decision. When to use variation versus repetition. How intent changes outcomes. Why movement patterns matter more than muscle groups. And how to adjust programming based on the individual in front of you. This is a coaching conversation, not a list of tactics. 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.

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  4. ١٣ أبريل

    The Missing Layer of Programming: How to Load Across Phases

    Send us Fan Mail Loading doesn’t stop at the session level. It has to be structured across phases, blocks, and entire training cycles. In this episode, we break down how to apply loading over time. We define mesocycles, block structures, and macrocycles, and explain how volume and intensity should be distributed to drive specific training outcomes. We cover ascending, descending, constant, step, peaking, and concentrated mesocycle loading, and when each approach should be used. We also discuss how these strategies fit into accumulation and intensification phases, and how different block models shape long-term development. Finally, we zoom out to macrocycle planning, where loading is organized across months and years, not just weeks. This is where most coaches fall short, relying on reactive programming instead of structured progression. This episode is about building a system, not just writing workouts. Because progression isn’t random, it’s planned. 0:00 Introduction 0:43 What Is a Mesocycle 4:04 Ascending Mesocycle Loading 10:00 Descending Mesocycle Loading 11:22 Constant Loading 14:43 Step Loading 18:18 Peaking Load 21:15 Concentrated Loading 23:54 What Is a Block 24:21 Extensive Blocks 27:05 Intensive Blocks 27:23 Progressive Blocks 29:42 Macrocycle Loading 44:36 Loading for Power 44:52 Max Effort Lift 46:03 Speed Strength 48:47 Loading the Chin-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.

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  5. ٦ أبريل

    Loading Explained: The Most Misapplied Skill in Strength Training

    Send us Fan Mail Loading is one of the most important variables in strength training, yet most coaches and lifters misunderstand how to apply it. In this episode, we break down what proper loading actually looks like across different contexts, from primary compound movements to assistance work and metabolic training methods. We cover RM-based loading, estimated 1RM usage, step loading, complex rep schemes, and buffer strategies, along with the common mistakes that lead to stalled progress. We also address why relying on feel, failing to track data, and mismanaging load over time limits long-term development. This episode is about precision. Not just lifting heavier, but applying load with intent, structure, and consistency. If you don’t understand loading, you don’t understand training. 0:00 Introduction 0:20 Why Loading is Crucial 0:57 Episode Overview 1:49 Loading Science & Research 7:08 1RM Continuum Explained 8:19 RM Loads Breakdown 12:57 Importance of Tracking 15:34 Session Loading Overview 19:40 Step Loading 30:00 Complex Rep Schemes 36:05 Buffers 40:56 B Series & Assistance Exercises 48:33 Remedial Exercise Loading 52:27 Metabolic-Based Training Methods 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.

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  6. ٣٠ مارس

    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.

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  7. ٢٣ مارس

    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.

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  8. ١٦ مارس

    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.

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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!

المعلومات

  • صناع العمل
    KILO Education
  • سنوات النشاط
    ٢٠٢٤ - ٢٠٢٦
  • الحلقات
    ١٠٤
  • التقييم
    فاضح
  • حقوق النشر
    © 2026 Between 2 Racks
  • موقع البرنامج على الويب
    Between 2 Racks

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