Between 2 Racks

Send us Fan Mail In this episode of Between 2 Racks, we delve into the world of lesser-known lower body exercises, uncovering valuable exercises and their unique benefits. This episode is packed with practical knowledge and expert insights to help you enhance your application of these unique exercises. We start by comparing the safety squat and the cambered bar, providing detailed analysis and app...

Send us Fan Mail In this episode, we examine a variety of unique upper body exercises such as the Javelin Press, Z Press, Behind the Neck Press, Swiss Ball Incline Press, McGill Press, California Press and more. We discuss the benefits of each exercise, the optimal times to incorporate them into your training, and what makes them effective. Additionally, we explore specialized chin-up variations l...

Send us Fan Mail In this episode, we delve into a few topics we believe can be improved on the gym floor. We kick off with a discussion on spotting, emphasizing the importance of communication and proper technique and safety for both lifters and spotters. Then we discuss tempo and plate economy. Respecting the gym is another critical topic we cover, reminding everyone of the essential rules of eti...

Send us Fan Mail In this episode of our podcast series, we dive deep into the science of periodization beyond undulating periodization, focusing on Linear, Conjugate Sequencing, and Wave Periodization. Our coaches share their insights on the development and practical applications of each model. You'll gain a comprehensive understanding of when and how to use these periodization strategies to...

Send us Fan Mail This episode provides a detailed overview of the tools we've developed for trainers and coaches to enhance their programming and periodization. We cover the Exercise Database, Conditioning Guide, Training Split Database, Rep Schemes Database, and Long-Term Periodization Database and Optimizing Primary Exercise Macrocycle Resource. Discover how these tools can help you design...

Send us Fan Mail In this episode, we delve into our favorite assistance exercises that we use to develop strength within primary movements, such as squats, front squats, deadlifts, and bench presses. This episode is specifically geared towards personal trainers looking to enhance their strength training knowledge and provide more effective programming for their clients. We kick off with a deep div...

Send us Fan Mail Join us as we break down the complexities of rep schemes, providing clear strategies to enhance your strength training results. This episode will guide you on how to set up effective rep schemes, proper loading, and where to appropriately periodize the rep schme for maximum gains. Whether you're a novice or an advanced trainee, our insights will help you optimize your trainin...

Send us Fan Mail Tune in for a fun episode where we reminisce about our most memorable training sessions—the ones we'd rather forget and the ones we would do time and time again. From German Volume Training to 100 Reps to Heavy Duty Training to The Hepburn Method, we dissect what made these workouts stand out to us. Whether you’re looking for motivation or a good laugh, this episode offers a...

Send us Fan Mail In this episode we dive into our favorite training splits, detailing why they're effective and how they can help you achieve your goals. Whether you're working with a seasoned athlete or a strength training newbie, we provide practical knowledge and clear benefits to help you structure your strength training for maximum results. Stay Connected with KILO:   Have a questio...

Send us Fan Mail In this episode, we discuss the business advantages of group strength training and offer practical advice on efficient setup, organization, and what we believe to be minimal and optimal gym equipment for group training. 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 .

Send us Fan Mail This episode examines the common limitations encountered with personal training clients and the flaws we experienced with traditional assessment protocols. We discuss how some assessment protocols can misguide programming. Learn from our experience to enhance your personal training approach and optimize your assessment strategies. Learn more about our ⁠MAP Assessment Course⁠ (Move...

Send us Fan Mail When we dissect the intricacies of loading in strength training, it's about much more than just adding weights to a barbell. It's a sophisticated practice that, when executed correctly, can significantly elevate your strength training outcomes. Loading isn't a one-size-fits-all approach; it requires a deep understanding of how different types of loads impact muscle...

Send us Fan Mail We are known for our Program Design and Periodization Systems, but being the best of the best requires much more than writing the perfect program; it requires specific characteristics and habits to reach the top. Tune in now to hear what we believe makes a Great Personal Trainer. Stay Connected with KILO:   Have a question? ⁠Submit it for a Rapid Fire episode⁠ . Learn more at ⁠ tr...