Between 2 Racks

Send us Fan Mail This is part two of our "Breaking the Rules" series, where we continue to challenge our conventional training frameworks and explore advanced strategies. We break down block loading, examining extensive, intensive, and progressive loading in detail. Next, we take a deep look into mesocycle loading, covering constant, ascending, step, descending, and peaking methods to cl...

Send us Fan Mail Understanding the rules is key—properly breaking them is where true mastery begins. In this episode, we explore the art and science of stepping outside our foundational frameworks. We discuss why mastering and fully understanding systems is essential before bending the rules. From utilizing shorter macrocycles to A series exercise selection that go beyond our PRIMEIGHT standards,...

Send us Fan Mail Get ready for a fast-paced and informative Q&A session with the Crew! We share key book recommendations for strength coaches looking to elevate their expertise, break down strategies for addressing weak hip extensors, and explore how short off-seasons compare to longer training periods. We also discuss approaches for helping clients adapt to high-intensity intensification phas...

Send us Fan Mail "A Year in Review: Stubborn with the Vision, Flexible with the Plan" takes you on a lively and insightful journey through 2024. We celebrate our achievements, reflect on the challenges we faced, and share some of our ambitious goals for 2025. From harnessing the power of AI to building effective systems and leveling up our brand, we explore the strategies and lessons tha...

Send us Fan Mail Get ready for an information-packed installment of Rapid Fire Q&A where we tackle various topics designed to sharpen your training approach. We kick things off with an in-depth exploration of jump-testing protocols, discussing their value and implementation. From there, we touch on best practices for training youth during prepubescent years, offering advice to set them up for...

Send us Fan Mail This episode dives into the Online Athlete Off-Season Assessment Course, where we break down what to focus on and why it matters. We cover the overarching structure of the General Preparation Phase (GPP) and the Specific Preparation Phase (SPP), ensuring you have a clear roadmap for assessing and developing athletes in their off-season. We discuss the critical groupings that form...

Send us Fan Mail Join the KILO Crew to uncover the essence of strength in this episode! We break down why developing maximal strength is one the most critical foundational qualities in the weight room and how it impacts everything else in your training. You'll gain valuable insights into programming and periodization strategies designed to maximize your potential while learning exactly what m...

Send us Fan Mail Dive into the latest installment of Rapid Fire Q&A, where we tackle a wide array of compelling strength training topics. Discover expert advice on effectively using extended sets within a periodized framework and explore whether there's an ideal macrocycle setup for the general population. Uncover insights into the three families of periodization and tips on training excl...

Send us Fan Mail Join us for an insightful episode where we candidly discuss the topic of Body Composition Training. In this open discussion, we share our diverse views on optimizing body composition, uncover often-overlooked elements that can make a significant impact, and debunk common misconceptions that might be holding you back. We also share personal experiences that highlight the practical...

Send us Fan Mail In this installment of Rapid Fire, we explore whether strength training is essential for speed development and share strategies for clients facing work capacity challenges. We dive into how we use training maxes in our programming, discuss our stance on strict technique vs cheating a few reps, and discuss step loading versus constant loading for hypertrophy training. Packed with a...

Send us Fan Mail Join us as we discuss the intricacies of designing effective training sessions. Understand how to design effective session structures, explore the art of exercise selection, and learn when and why to adjust your routine. We'll uncover our most common training structures, discuss strategic manipulations to maximize results, and share essential tips to keep in mind when craftin...

Send us Fan Mail Join us as we delve into the latest trends and practices in the industry, offering our expert insights and opinions. Discover what truly drives muscle growth and how you can optimize your training for maximum long-term results. Tune in for actionable advice and elevate your strength journey with our perspective on hypertrophy. Don't miss out on these game-changing insights! S...

Send us Fan Mail In this episode, we dive into our Strength Assessment Workshop (also known as OTAs to our Online Programming Clients) to uncover valuable insights on both general and specific warm-ups. Learn how to implement warm-ups optimally by understanding and applying the latest research to your training regimen. We also explore the PRIMEIGHT Analysis, highlighting the crucial role of moveme...

Send us Fan Mail Join us in this episode as we explore in-season strength training essentials for high school athletes, highlighting key focuses and common pitfalls to avoid. Discover various scenarios that we manipulate the duration of accumulation and intensification phases, and learn about periodization models tailored for clients with limitations. We share our go-to rep schemes for achieving j...

Send us Fan Mail In this episode, we delve into the transformative world of isometric training, exploring how these techniques can boost performance, enhance strength, and promote hypertrophy. We'll unravel the intricacies of the two overarching families of isometrics: yielding and overcoming. We discuss the optimization and application of over 15 isometric methods, including intra-rep pauses...

Send us Fan Mail In this episode of Between 2 Racks, we delve into the world of power training tailored for the general population. Join us as we unravel what power training in the weight room truly means and how to properly prepare yourself and your clients for Power Training. We'll guide you through the essential steps to prepare clients for this more explosive training, stressing the impor...

Send us Fan Mail Join the KILO Crew as they dive into tips for reintroducing training after an extended holiday. Alexandra shares insights on intuitive training, while Pauric emphasizes boosting work capacity. Stephane, seasoned in the art of comebacks, discusses his specific exercise selection for his return and also explains his programming for Kelsey’s reintroduction to training. Explore their...

Send us Fan Mail In this episode of Between 2 Racks, we delve into the intricacies of two-a-day training for optimal performance in strength, hypertrophy, fat loss, and power. Our discussion includes essential topics such as periodization strategies, effective training splits, and program design tips to help you get the most out of your two-a-day sessions while avoiding common pitfalls. We explore...

Send us Fan Mail In this installment of Rapid Fire, the KILO Crew dives into the significance of eccentric training and its role in strength training longevity. We discuss Time Under Tension (TUT) and the 1RM Continuum, highlighting their importance in program design. The Crew then explores fat loss strategies across all experience levels—novice, intermediate, and advanced—tailored to specific tim...

Send us Fan Mail In this episode, "Modified Strongman Conditioning: From Yoke to Torso Rotations to Bunny Hops," we explore the significance of modified strongman exercises in "expressing your jackedness" and diversifying training modalities. We delve into over 20 exercises, discussing their benefits and practical applications. Additionally, we emphasize the importance of evalu...

Send us Fan Mail In this episode, we differentiate between overtraining and overreaching in strength training. Next, we delve into the importance of peri-workout supplements and reveal our go-to daily supplements. We discuss key priorities when designing in-season training programs and share insights on effective strategies for youth athletes in the weight room. We wrap up the episode with a discu...

Send us Fan Mail Our first installment of Rapid Fire Q&A quickly became a not-so-rapid-fire episode, but rather a deep dive on the topics. We explored the intricacies of Training to Failure and then discussed the deadstop method, adjusting training volume, and periodizing remedial exercises. By popular demand, the KILO Crew concludes this episode with our core beliefs on nutrition. Tune in for...

Send us Fan Mail We are thrilled to unveil our highly anticipated 2025 live education schedule, featuring an array of new courses designed to elevate your professional expertise. Dive into our in-depth curriculum, which now includes the Comprehensive Periodization Seminar, Comprehensive Program Design Seminar, and new Body Composition Seminar! With more occurrences of each course than ever before...

Send us Fan Mail Training the hip extensors in a dedicated fashion with a broad spectrum of exercises to strengthen the entire strength curve will greatly contribute to overall strength development. In this episode, we discuss a wide range of exercises, such as the King Deadlift, Pin-Touch Goodmorning, B-Stance RDL, Hip Thrust, and Reverse Hyperextension, detailing how each contributes to strength...

Send us Fan Mail In this episode, we delve into the importance of abdominal training. Discover how and why you should always be incorporating ab exercises to improve all of your gains! We kick things off with the Copenhagen Plank, a powerful exercise for targeting the obliques and inner thighs. Next, we explore the Stir the Pot Planks and Plank Walk Outs. Moving on, we introduce the Low Ab Drill,...