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. 5D AGO

    Deloads Done Right: Volume, Intensity & Context

    Send us a text 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 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

    49 min

  2. FEB 2

    What Coaches Outgrow: Lessons From Experience

    Send us a text In this episode of Between 2 Racks, the KILO Crew breaks down what coaches tend to outgrow with experience, and why those shifts matter more than new methods or trends. From letting go of perfection, novelty, and short-term thinking to rethinking hypertrophy, nutrition, and “perfect programs,” this conversation explores how real coaching priorities change after years on the gym floor. We discuss why confidence comes from results, not constant change, how principles outlast trends, and why consistency, recovery, and long-term thinking matter more than advanced methods used too early. This episode is a reminder that experience doesn’t add complexity, it removes noise, and that good coaching is built through patience, repetition, and learning what actually matters over time. 0:00 Introduction 0:26 What Coaches Outgrow Early in Their Careers 8:30 Why New Coaches Feel Pressure to Constantly Change 16:30 Going Too Heavy on Advanced Training Methods 21:04 Chasing Short-Term Outcomes vs Long-Term Planning 27:59 How Views on Nutrition Changed with Experience 32:17 The Perfect Program Debate 33:32 The Secret Sauce: Consistency Over Perfection 36:40 Making Clients Fall in Love with Training 41:13 What Coaches Should Care Less About 45:09 Closing Thoughts 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. JAN 26

    Execution Over Design: When the Plan Stops Being the Plan

    Send us a text In this episode of Between 2 Racks, the KILO Crew takes a closer look at compliance and why execution matters more than how a program looks on paper. We unpack what compliance really means beyond simply showing up, and how execution breaks down through missed sessions, skipped sets, underloading, incomplete series, and quiet changes that alter the intended training stimulus. The conversation walks through common compliance problems we see with both in-person and online clients, and how coaches often mistake execution issues for program design flaws. We also outline practical steps coaches can take to improve compliance, including adjusting training frequency, simplifying sessions, prescribing loads when needed, using data to guide conversations, and communicating expectations more clearly. If you’ve ever rewritten a program when results stalled, this episode explains why auditing execution should come first, and how improving compliance gives good programming a chance to actually work. 0:00 Introduction to Compliance 1:04 What is Compliance in Training 2:52 Beyond Just Showing Up 4:30 Completing All Sets and Volume 6:06 Client Communication About Skipping Exercises 6:59 Adjusting Session Length for Compliance 13:35 Double Sessions vs Single Sessions 17:13 Exercise Selection and Substitutions 23:53 Loading Compliance for Online Clients 32:22 Being Realistic About Training Frequency 35:29 Adding Running to a Strength Program 39:17 Compliance as Part of Program Design 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

  4. JAN 19

    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

  5. 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

  6. 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

  7. 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

  8. 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
See All (92)

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
    92
  • Rating
    Clean
  • Copyright
    © 2026 Between 2 Racks
  • Show Website
    Between 2 Racks

You Might Also Like