Between 2 Racks

Send us Fan Mail In this week’s Rapid Fire Q&A , the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions. We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model —when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just crankin...

Send us Fan Mail In Episode 62 of Between Two Racks with The Kilo Crew, we're tackling a new topic: the overwhelming noise in the fitness industry. From social media influencers to the latest scientific studies, we dissect how to discern valuable information from the static. Join us as we share personal experiences, discuss research, and offer solid advice for young coaches feeling bombarded...

Send us Fan Mail Welcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of b...

Send us Fan Mail Get ready for a packed episode of Rapid Fire Q&A, where we answer viewer-submitted questions on a wide range of training topics. Whether you're a coach, athlete, or fitness enthusiast, this episode is loaded with actionable insights and practical strategies to sharpen your approach. We break down the ideal training macros for a high school wide receiver balancing 2–3 days...

Send us Fan Mail Dive into this week’s installment of Rapid Fire Q&A, where we tackle viewer-submitted questions on a wide range of training topics. From foundational concepts to our hot takes to practical advice, we bring clarity and insights to the table. We begin by examining the meaning of training saturation and its relevance to periodization. Then, we shift focus to the off-season traini...

Send us Fan Mail Unlock the unparalleled importance of strength in this episode. We discuss how we believe strength is often overlooked or misunderstood, and why there is a diminishing return when it comes to building strength. We explore why strength is the foundation for both fitness and performance, breaking down essential concepts like strength deficit, association, and reserve. Discover what...

Send us Fan Mail Unlock the power of simplicity in this episode of "Basic & Brilliant: Strength Training Fundamentals That Never Fail." We dig deep into why the tried-and-true basics of strength training have stood the test of time and why they remain the backbone of any successful program. What exactly are “the basics,” and why are they often misunderstood as “too simple”? We break...

Send us Fan Mail Get a glimpse inside the minds of the KILO Crew Coaches and gain insights into smarter strength training program design. In this episode we break down essential concepts like frequency, exploring how it shapes recovery, drives progress, and the common pitfalls to anticipate. You'll discover strategies to address frequency-related challenges and ensure balanced, effective prog...

Send us Fan Mail Dive into this listener-driven episode of "Rapid Fire Q&A" as we tackle your submitted questions and deliver practical, expert advice to sharpen your training approach. Whether you’re a coach, athlete, or fitness enthusiast, this episode is packed with tools and strategies to level up your results. We kick things off, and also wrap up this episode with tips on buildi...

Send us Fan Mail Join us for a diverse Q&A episode where we tackle questions submitted by our listeners! Get ready to sharpen your programming expertise. From understanding the purpose of the seated rope to neck movement to our thoughts on asymmetrical splits, we’ve got you covered. We discuss the evolution of training philosophies, a creative approach to periodization for once-a-week clients,...

Send us Fan Mail Get ready for another info-packed episode of Q&A where we’re tackling your big training questions with no-nonsense insights and practical advice to refine your programming game. We’re digging into whether you should always step load your B and C series and breaking down the strategies behind programming unilateral lower body movements in your A Series—and how it would apply to...

Send us Fan Mail Dive into this Rapid Fire Q&A session, where we tackle a range of viewer-submitted questions designed to sharpen your programming skills and elevate your training results. We break down how to structure speed and power programming for in-season athletes managing long competitive seasons, and explore our recommendation for 4x/week strength training split for BJJ athletes that e...

Send us Fan Mail Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down. But that’s not all—we elbows flaring during the Overhead Press and how to fix...

Send us Fan Mail Tune in for our thoughts on staying active beyond the weightroom and the importance of building a truly active lifestyle. It might come as a surprise, but we’re firm believers in the importance of staying active beyond just strength training. Fitness isn’t only about lifting weights; it’s about moving with purpose and variety throughout your life. From the energy of weekend warrio...

Send us Fan Mail It’s time to dive into a jam-packed Rapid Fire Q&A episode! We kick things off by exploring the science behind the 60-minute cortisol-testosterone explanation and breaking down how understanding these studies impacts training decisions. Next, we discuss adapting a 4-day OSR program into a 3-day microcycle, offering tips to restructure and organize it effectively. For general p...

Send us Fan Mail Get ready to tune in for the king of lower body lifts! In this episode, we share why the deadlift holds a special place in our hearts and dig into a series of viewer-submitted questions. From using straps and to exploring deadlift variations, no topic is off-limits. Expect plenty of insights, laughs, and organic tangents as we tackle all things deadlift with a mix of passion and p...

Send us Fan Mail Join us for another conversation on everybody’s favorite…. hypertrophy! We tackle why Steph gets frustrated with it, the "dirty little secrets" of muscle growth and share our guidelines for protein goals and nutrition tips during hypertrophy phases. Whether you’re a gym junkie or just curious about building muscle with purpose, this fun and info-packed episode has someth...

Send us Fan Mail Dive into this episode, "Sports Performance Discussion: Priorities, Frustrations, Biomotor Abilities & More," where we unpack what sports performance training means at KILO and why it matters. We explore the critical biomotor abilities every athlete needs and how to strategically design a year-long periodization plan for team sports athletes. You'll also gain in...

Send us Fan Mail In this episode of "Rapid Fire Q&A," we tackle a wide range of listener-submitted questions, delivering insightful answers to help you level up your training and coaching. Wondering if once-a-week arm work is enough to grow your "guns"? Curious about the role of rest-pause sets in a strength-focused phase? We’ve got you covered. We also explore the best acc...

Send us Fan Mail Strength ratios are often talked about, but how well are they truly understood? In this episode, we break down the concept of strength ratios—where they come from, what they actually mean, and how they vary across different sports and training goals. We explore their role in programming and why not everyone agrees on the same ratios. You’ll also hear about common ways people misin...

Send us Fan Mail Chin-ups are a timeless classic in strength training, but what makes them so effective? And how can you fine-tune them to maximize results? In this episode, we break down everything you need to know about chin-ups and why they’re a staple in our programming. We explore progressions for building up to your first rep, advanced variations for stronger lifters, and when it makes sense...

Send us Fan Mail It’s time for another fast-paced and knowledge-packed Rapid Fire Q&A episode! We start by exploring how to balance hypertrophy-focused goals with athletic performance, ensuring clients achieve both strength and function. Then, we discuss when and why eccentric-focused training might be the key for maximizing strength and how to identify if someone needs more eccentric strength...

Send us Fan Mail Split squats—love them or hate them, they’re a staple in many training programs. But how do you really get the most out of this powerful yet often misunderstood exercise? In this episode, we take a deep dive into our love-hate relationship with the split squat, breaking down why we eventually move on from it in our programming and what it takes to build up the strength, stability,...

Send us Fan Mail Get ready for a jam-packed installment of Rapid Fire Q&A where we tackle a wide range of training questions sent in by our listeners. From the role of hip thrusts in our programming to the use of “tension” for hypertrophy, to Post Activation Potentiation, and much more. We also discuss Petersen step-ups, how to approach the start of off-season training for athletes, and the ar...

Send us Fan Mail In this episode, we unveil our new Online Specialty Techniques Course , designed to be a game-changer for coaches ready to take their skills to the next level. We tackle common misconceptions about specialty techniques, reveal the most underrated method, and provide clear guidance on when and who to use these advanced approaches with. You’ll also hear about our favorite specialty...