Between 2 Racks

KILO Education

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. -6 ДН.

    Rapid Fire Q&A: 30-Minute Training, Full Body Programming, and Rep Ranges

    Send us Fan Mail In this Rapid Fire Q&A, we tackle one of the most common challenges coaches face, how to make training effective when time, structure, and consistency are limited. We start by breaking down how to approach 30-minute sessions, including what to prioritize when you can’t do everything. From there, we discuss how to structure full body training for strength and hypertrophy, when it makes sense, and where it starts to fall short depending on training frequency and experience level. We also cover how to manage group training environments where attendance is inconsistent, and why simple progression models often outperform traditional periodization in these settings. This includes practical strategies for using rep ranges, tracking progress, and keeping clients moving forward without overcomplicating the process. Beyond programming structure, we answer questions on exercise execution and selection, including why calves cramp during leg curls, how to approach rep ranges across different exercises, and how to address lagging muscle groups like the chest. This episode is about making better coaching decisions when ideal conditions don’t exist. Because effective training isn’t about doing everything, it’s about doing what matters most. 0:00 Intro 0:28 Training With Only 30 Minutes 7:02 Structuring Full Body Workouts for Strength & Hypertrophy 16:52 Why Calves Cramp During Lying Leg Curls 23:01 Plyometrics Course Teaser 23:32 Periodization for Semi-Private Group Training 29:28 Best Tools for Tracking Group Workouts 32:35 Rep Ranges vs Single Rep Prescriptions 40:51 Chest Development for Long-Limbed Athletes 44:25 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.

    45 мин.

  2. 4 МАЯ

    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.

    53 мин.

  3. 27 АПР.

    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.

    54 мин.

  4. 20 АПР.

    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.

    57 мин.

  5. 13 АПР.

    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.

    55 мин.

  6. 6 АПР.

    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.

    1 ч. 2 мин.

  7. 30 МАР.

    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.

    1 ч. 14 мин.

  8. 23 МАР.

    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 мин.
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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!

Информация

  • Автор
    KILO Education
  • Годы выхода
    2024 - 2026
  • Выпуски
    105
  • Ограничения
    С ненормативной лексикой
  • Авторские права
    © 2026 Between 2 Racks
  • Сайт подкаста
    Between 2 Racks

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