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Between 2 Racks

KILO Education

Between 2 Racks is a strength training podcast on program design, periodization and coaching decisions, made for personal trainers and strength coaches.

Hosted by Kelsey DeSanctis and Stephane Cazeault, co-founders of KILO Strength Society, the show is built on one idea: coaches deserve a home for sound knowledge, with a focus on what holds up over time and where theory breaks down in practice.

Each episode covers how to build and adjust programs, how to manage loading and progression, and how to make better decisions for the people you train. Stephane brings decades of experience in private training, performance settings and long-term athlete development, and together they keep the conversation practical, honest and grounded in principle.

If you want clarity, depth and a place to think critically about strength training, Between 2 Racks is that space.

Learn more about KILO's coach education at trainkilo.com.

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#130
Monday · 1 hr 4 min
Strength Training Pet Peeves: Let’s Get Steph Worked Up
Send us Fan Mail Kelsey comes into this episode with a list of pet peeves, a few of her own and several she knows will get Steph talking. Steph has no idea what's coming, and their recent return to training in a commercial gym provides plenty of material. They start with uncontrolled repetitions, undertraining, and exercise selection driven more by social media than training needs. That opens a larger conversation about why beginners copy professional bodybuilders and elite athletes without considering the years of development behind their training. Steph discusses why building a foundation of strength remains central to his approach, why hypertrophy training doesn't require abandoning compound movements, and why so many trainees overlook the fundamentals. The conversation also covers the distinction between controlled eccentric tempos and dedicated eccentric overload, the broader application of progressive overload, and why increasing training stress requires more thought than simply adding weight to the bar. For strength coaches, the discussion eventually reaches an important point: knowing when to depart from the program. Tracking data, following periodization models, and maintaining a systematic approach are valuable. But what happens when the numbers don't reflect the person standing in front of you? Steph shares practical examples of adjusting exercises, loading, and training structure based on individual limitations and performance. There are strong opinions, commercial gym frustrations, and plenty of discussion about what productive strength training should look like. A system provides the framework. You still have to coach. 00:00 Intro: Steph doesn't know what's coming 00:30 Guys training too fast 04:26 The hypertrophy misunderstanding 08:23 Kids copying pro athletes 13:25 Why NFL injuries are spiking 18:40 Eccentric training vs controlled eccentrics 21:57 Progressive overload: don't forget the overload 30:13 Regress, don't remove 34:22 Women, output and gym etiquette 40:32 Drop sets that make no sense 43:13 Data nerd vs real coaching 53:39 Real strength training vs resistance training 1:00:10 Why Steph still coaches 1:01:27 Trends come and go + wrap-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.
#129
October 19 · 56 min
Rapid Fire Q&A: Bench Frequency, Strength Ratios & Program Design
Send us Fan Mail Submit Your Questions! How often should a beginner-to-intermediate powerlifter bench? What determines when a coach should rotate microcycle structures? And when does advanced programming become unnecessary complexity? In this episode of Between 2 Racks, Kelsey DeSanctis and Stephane Cazeault answer five listener-submitted questions covering pressing frequency, strength ratios, program design, long-term periodization, and specialized training methods. The discussion begins with bench press frequency for powerlifting, including the role of movement-specific practice, managing weekly training volume, and incorporating higher frequencies within a four-day training schedule. From there, they examine how accumulation and intensification microcycles should rotate across macrocycles, how strength ratios can guide those decisions, and why individual biomechanics and training history influence the interpretation of limiting lifts. They also explore the application of Body Recomposition splits within long-term periodization, including when to introduce Fat Loss, Hypertrophy, or Body Recomposition specializations and when to return to foundational programming. The episode concludes with complex rep schemes, variable mesocycle loading structures, and exercise selection for quadriceps hypertrophy in athletes where sprinting performance is a priority. Throughout the conversation, Stephane emphasizes the importance of understanding when advanced training methods are appropriate, rather than applying them simply because they're available. For strength coaches, the underlying lesson is clear: effective programming requires understanding the trainee, selecting appropriate methods, and making decisions that support long-term progress. Explore KILO's strength education, courses, and resources at trainkilo.com. Have a question for a future Rapid Fire episode? Submit it through the link below. https://whz5fnwa1ab.typeform.com/rapidfire 0:00 Welcome Back & KILO Crew Update 1:06 Q1: Bench Press Frequency for Powerlifting 5:30 Preparing Clients for Powerlifting Competitions 9:00 Strength Ratios for Team Sport Athletes 11:24 Why Strength Ratios Matter for Long-Term Clients 15:53 Reflections on Olympic Weightlifting 17:29 Increasing Bench Frequency on a Four-Day Split 19:23 Q2: Rotating Microcycle Split Hierarchies 24:12 Individualizing Microcycles Using Strength Ratios 28:17 Q3: Body Recomposition Splits & Long-Term Periodization 35:25 When to Introduce Body Composition Specializations 39:55 Hypertrophy vs. Fat Loss vs. Body Recomposition 44:00 Q4: Complex Rep Schemes & Variable Loading 49:20 When to Use Advanced Rep Schemes 52:30 Q5: Upper vs. Lower Thigh Hypertrophy for Sprinting 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.
#128
October 12 · 44 min
Rapid Fire Q&A: Squat Frequency, Chin-Up Progression & Wave Loading
Send us Fan Mail In this Rapid Fire Q&A, Stéphane and Pauric break down how coaches can progress training without introducing complexity before it is needed. The episode begins with squat frequency and how training age should influence the structure. For novice trainees, repeating the same rep scheme twice per week can provide the rehearsal needed to improve the lift. As strength increases, heavy-light loading, smaller progressions, and planned reductions in volume can help preserve frequency while managing recovery. They also discuss when direct shoulder work can replace arm or remedial exercises, why foundational program design structures prioritize certain movements, and how to organize two microcycle structures across a 12-week macrocycle. The conversation then moves into chin-up progression. Rather than forcing repetitions to failure, coaches should use frequent exposure, leave repetitions in reserve, and gradually increase total volume. This approach produces more high-quality work and protects performance in the next session. Finally, the crew covers how to introduce hypertrophy methods, how much to increase a beginner’s load, and where wave loading fits within a training year. The central principle is simple: methods should reflect the trainee’s conditioning, training age, recovery capacity, and the specific goal of the phase. Complexity has value when it solves the right programming problem. 0:00 Intro 0:18 Squat frequency and rep scheme programming for beginners 10:17 Shoulder, delt, and arm work placement in program design 13:54 Building a 12-week macro with two microcycle structures 20:32 Why the chin-up isn't a featured OSR lift 28:12 Choosing hypertrophy training methods for new clients 33:07 Progressing load with constant loading standard sets 36:14 Best time to use wave rep schemes 44:18 Wrap up 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.
#127
October 5 · 49 min
Building a 12-Week Macrocycle: Goal, Intensity, Structure
Send us Fan Mail A 12-week macrocycle is more than three months of workouts. It is a defined training period built around one outcome, with every block, mesocycle, microcycle, and training session organized to support it. In this episode of Between 2 Racks, Kelsey, Stéphane, and Pauric break down KILO’s approach to building a 12-week macrocycle for personal training and strength coaching clients. They explain why KILO commonly uses a 12-week timeframe, when shorter or longer macrocycles may be appropriate, and how the plan changes when a client commits to three months versus a full year. The conversation follows the decisions a coach must make when constructing the plan. First, determine the primary training goal. Then identify the intensity range required to produce that adaptation, select the appropriate periodization model, establish the block loading and structure, assign specific strength qualities to each mesocycle, and organize the weekly training split. They also discuss phase undulating and linear periodization, progressive, extensive, and intensive blocks, fixed and variable structures, upper-lower and body-part splits, training frequency, recovery capacity, client preferences, training age, and previous training experience. The central principle is simple: periodization does not end when a coach names the goal. The intensity, sequencing, and structure of the training must be capable of producing it. Build the outcome first. Then make every layer of the plan support it. 0:00 Introduction and episode overview 0:47 What a macrocycle really means 1:56 Why gen pop clients use 12 week macrocycles 2:39 The four macrocycle goals 3:47 Blocks mesocycles and microcycles explained 9:50 Fitting macrocycles into a full year 10:36 3-week mesocycles and periodization models 11:53 Undulating vs linear periodization 13:22 Comprehensive periodization and program design 18:06 How to determine the macrocycle goal 20:39 Choosing relative vs absolute strength 21:42 Why training age matters 22:37 Relative strength ratios explained 27:54 Choosing a periodization model 28:45 Fixed variable and integrated block structures 30:08 Determining mesocycle strength qualities 30:55 Building the microcycle structure 33:40 Training splits at three sessions per week 35:56 Body part splits for advanced trainees 45:14 Final tip on intensity and goal setting 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.
#126
September 28 · 50 min
Rapid Fire Q&A: Chin-Up Decisions, Step Loading, and Quickness Training
Send us Fan Mail In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming questions that all point back to the same coaching responsibility: selecting the right tool for the trainee, the phase, and the training environment. The episode opens with step loading for specialty squats and deadlifts in the B Series. Stéphane and Pauric explain why heavy standalone multi-joint lifts often need to be treated more like primary exercises, including the need for additional warm-up sets when the loading demands change significantly. They also cover ankle mobility, why frequency and joint mechanics need to be considered beyond loaded stretching, and when a lat pulldown is a better starting point than the chin-up progression. For novice trainees, the priority is building upper-back strength, elbow flexor strength, torso control, work capacity, and an improved strength-to-bodyweight ratio before dedicating a large portion of the session to chin-up-specific work. Additional questions include incline bench angles within the 90° principle, structuring two strength days around CrossFit, keeping higher-repetition assistance work in a novice fat-loss phase, selecting performance markers for defensive linemen, and choosing pressing variations for trainees with limited overhead mobility. The episode closes with a direct discussion of speed, agility, and quickness drills. The crew separates quick feet from true quickness, explains the roles of reaction time and maximal strength, and questions training methods that cannot be measured or transferred clearly to sport. Choose the right tool for the athlete in front of you. 00:00 Intro and rapid fire Q&A setup 00:19 Step loading vs constant loading for specialty squats and deadlifts 08:19 Improving ankle mobility beyond calf raise holds 10:44 Lat pulldown vs chin up progression for new clients 20:45 Choosing incline bench angle with the 90 degree principle 24:32 Programming strength days around CrossFit training 30:10 Rep schemes for assistance work in a novice fat loss phase 34:15 Indicator lifts for defensive linemen 39:02 Alternatives to overhead press for limited shoulder mobility 42:11 The value of SAQ and quickness training drills 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.
#125
September 21 · 46 min
Building Strength vs Displaying Strength: Managing Volume, Intensity, and Fatigue
Send us Fan Mail Coaches often use “strength training” as though it describes one objective. In practice, the training required to build greater force potential is not the same as the training used to express that potential at the highest possible level. In this episode, the KILO Crew breaks down the difference between building strength and displaying strength through the principles of program design, periodization, intensity, volume, neural adaptation, and fatigue management. They explain why many classic strength-building rep schemes fall between 80-90% of 1RM, with enough volume to develop both neural qualities and muscular cross-sectional area. They then examine what changes when the goal becomes strength expression: higher average intensities, lower total volume, greater specificity, and enough fatigue reduction for fitness to become visible. The discussion covers the fitness-fatigue paradigm, step loading, standard versus complex rep schemes, rate coding, motor unit recruitment, disinhibition, and the recurring 40% reduction in volume seen across deloads and peaking strategies. The crew also explains why hypertrophy phases, lower-intensity training, exercise selection, and multi-joint skill development remain essential to long-term strength development. Machines can help build the muscular qualities that support a lift, but coaches must still train the movement through which strength will eventually be displayed. The question is not simply how heavy the program looks. It is whether the current phase is designed to create more strength potential or reveal the strength that has already been built. Build the quality first. Display it when the timing is right. 0:00 Intro building strength vs displaying strength 0:38 Defining building strength 2:22 Defining displaying strength 3:00 The fitness fatigue paradigm 3:51 Program design and periodization frequency 6:03 Rep scheme trends for building strength 9:42 Loading strategies for building strength 13:44 Rep scheme trends for displaying strength 24:56 Hypertrophy vs strength development 29:11 Intramuscular vs intermuscular coordination 34:52 Volume limits for strength training 37:57 Why the 70 to 80% zone matters 40:46 Long term periodization models 45:19 Outro and resources 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.
#124
September 14 · 47 min
Rapid Fire Q&A: How to Load Body Building Methods, Progress Eccentrics, and Structure Training
Send us Fan Mail How should coaches load giant sets, tri-sets, and advanced German Body Composition methods when fatigue begins to accumulate? The answer starts with understanding what the method is designed to develop. Submit your questions https://form.typeform.com/to/R7JfaTZS In this Rapid Fire Q&A, the KILO Crew explains why metabolic hypertrophy methods should initially be loaded around maintaining the prescribed repetitions and total time under tension. When coaches prioritize load too early, repetition quality and training duration fall, changing the adaptation the session was written to produce. The discussion then moves into transition phases and active recovery training, including how coaches can bridge the gap between complete rest and productive training without creating unnecessary fatigue. The Crew also presents a progression for eccentric training methods based on a client’s exposure, training age, and the specific response being developed. Extended eccentrics, accentuated eccentrics, concentric-eccentric combinations, and eccentric-only work each have a place, but personal preference is not a programming framework. Additional questions cover how the intensity spread of step loading changes as set volume increases, how to structure a three-day fat-loss program, and when the bent-over barbell row fits better than supported rowing variations. This episode is about selecting and loading training methods according to their purpose, the trainee’s current level, and the structure of the complete program. Program the adaptation you are trying to build. 0:00 Introduction and rapid fire Q&A kickoff 0:19 Loading strategies for giant sets and tri-sets 1:22 Neural hypertrophy vs metabolic hypertrophy 2:31 Why undershooting load matters early on 5:16 Progressing load as work capacity improves 7:47 Cellular efficiency and time under tension 14:12 Regular GBC vs advanced GBC 17:00 Transition phases explained 19:40 Active recovery weeks and vacation training 21:22 Choosing eccentric methods for clients 26:02 Coaching based on client needs, not personal preference 29:32 Spotting technique and safety 31:32 Step loading percentage ranges 38:24 Structuring training weeks for fat loss clients 44:56 Why barbell bent over row isn't a bigger staple 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.
#123
September 7 · 57 min
Intramuscular Coordination: When Heavier Loading Becomes the Priority
Send us Fan Mail Strength is not only a movement skill. It is also the nervous system’s ability to recruit, fire, and coordinate motor units within the muscles producing force. In this episode of Between 2 Racks, the KILO team breaks down intramuscular coordination and clearly separates it from intermuscular coordination. They explain the three main neural factors, motor-unit recruitment, rate coding, and synchronization, and discuss how each contributes to force production as training intensity rises. The conversation then moves from theory to coaching application: why loads above roughly 80% of 1RM place greater demand on intramuscular coordination, why rate coding becomes increasingly important at very high intensities, and how heavy strength work can build qualities that transfer to sport without trying to imitate the sport in the weight room. The team also examines when advanced methods such as static-overcome-by-dynamic work, concentric pauses, wave loading, and stage systems can target recruitment, sticking points, or force expression. Just as importantly, they explain why these tools are often introduced too early. Advanced programming is valuable only when an athlete or client has earned the need for it through sound movement, connective-tissue preparation, consistent training, and continued progress on the basics. For trainers and strength coaches, this episode offers a practical framework for deciding when to build the lift, when to load it, and when a specialized method is actually justified. As a coach-led education company, KILO is not here to give you more methods to collect, but to help you understand which adaptation you are training and why. Build the foundation. Then earn the complexity. 0:00 Introduction to intramuscular coordination 0:16 Defining intramuscular coordination 1:17 Three main factors overview 3:52 Bench press example explained 7:02 Recruitment and the all-or-nothing principle 7:31 High threshold vs low threshold motor units 7:54 Slow twitch fiber characteristics 9:04 Fast twitch fibers and training implications 10:13 Heavy vs light load rep example 14:10 Rate coding introduced 18:40 Building tendon and joint resiliency 22:35 Static overcome by dynamic technique 23:38 Concentric pauses technique 26:35 Running back example 32:05 Angle-specific isometric limitations 32:55 Russian weightlifting isometric use 38:40 Accumulation vs intensification phases 40:22 Advanced periodization example 45:50 Wave loading and potentiation 49:52 Why advanced methods exist 51:36 Don't rush into advanced methods 55:46 Wrap up and 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.
#122
August 31 · 51 min
Intermuscular Coordination: The Skill Behind Long-Term Strength
Send us Fan Mail Intermuscular coordination is the skill of becoming more efficient at a specific lift, and it plays a major role in long-term strength development. In this episode of Between 2 Racks, the KILO team breaks down how the nervous system organizes the muscles involved in a movement so each repetition becomes more stable, repeatable, and efficient. They explain why this quality is highly specific to the exercise, why beginners need frequent exposure rather than constant variation, and why carryover depends on how similar two movement patterns truly are. The discussion then moves from theory to programming. You’ll learn why most intermuscular coordination work belongs below 80% of 1RM, why 70-80% is often the most productive range, and how KILO’s buffer system preserves total volume while reducing fatigue within each set. The team compares a traditional 3x12 approach with a 6x6 structure, explains the value of constant loading, and shows how high-quality repetitions can improve motor learning, concentric speed, and recovery. They also cover how this approach applies differently to beginners, intermediate trainees, and advanced lifters approaching a plateau, and why it can be useful when recovery is limited without abandoning productive training. The planned discussion of intramuscular coordination continues in the next episode. This is not about making training easier. Before you ask for more force, build a better way to express it. 0:00 Introduction 0:36 Why intermuscular coordination matters for strength training 1:15 Defining intermuscular coordination in simple terms 3:37 Does intermuscular coordination carry over between exercises 9:10 Central factors and the nervous system connection 12:14 Why intermuscular coordination matters for advanced lifters 14:39 How to train intermuscular coordination 17:56 Volume, hypertrophy and neural adaptation working together 19:37 Training intensities and the 70% to 80% sweet spot 22:34 Applying this to assistance and accessory lifts 23:56 Explaining the buffer system 26:41 Why constant loading beats step loading here 28:07 How the buffer increases concentric speed and motor unit recruitment 31:27 Why this benefits both beginners and advanced lifters 34:12 Programming across accumulation and intensification mesocycles 36:24 Knowing when to move on from this training style 38:22 Applying this method with true beginners 43:02 Using the buffer system for deload and recovery 45:47 Applying the buffer to primary lifts like deadlift and front squat 49:08 Final thoughts and preview of next episode 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.
#121
August 24 · 44 min
Rapid Fire Q&A: Off-Season Programming, RPE, and Volume Progression
Send us Fan Mail What should change when an athlete’s schedule, training age, or recovery does not fit the model? In this Rapid Fire Q&A, the KILO team works through the programming decisions that appear when textbook structure meets a real athlete or client. The episode opens with off-season planning for hockey: how training age, competition schedule, and the athlete’s biggest weakness should determine whether you extend anatomical adaptation, hypertrophy, maximum strength, or power. From there, the discussion moves into step loading versus constant loading, including why two sessions can carry the same average intensity but produce different exposures, recovery costs, and strength outcomes. The coaches also explain where RPE and reps in reserve fit inside a percentage-based system, why RPE is often unreliable for selecting load, and where it can still help evaluate the overall stress of a session. They then break down when a client may need to move from low to medium volume, why consistent programming makes that decision easier, and how to give general-population clients the feeling of “more work” without compromising the quality of their strength training. The episode closes with two sharp questions: when twice-weekly training is enough, and when expectations need to change, and why the upper body is “smart” while the lower body is “dumb.” Between 2 Racks is produced by KILO, a coach-led education company for personal trainers and strength coaches who want durable principles, not disposable tactics. Better coaching starts with better decisions. 0:00 Intro rapid fire Q&A format 0:26 Hockey off-season training progression 7:53 How training age affects anatomical adaptation length 8:24 Training while still playing at night 9:38 Step loading vs constant loading 11:10 Step load vs constant load volume math breakdown 15:17 Using RPE and RIR 19:12 Why RPE is inaccurate for load selection 23:32 Moving from low to medium or high volume 26:51 Managing clients who want more work than they need 32:59 Why training twice a week is frustrating 37:05 Weekly activity recommendations research 38:12 Why upper body training is more complex than lower body 44:02 Closing 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.
#120
August 17 · 55 min
Upper Body Assistance Work: How to Build the B Series
Send us Fan Mail Assistance exercises should do more than fill the second half of a training session. In this episode of Between 2 Racks, the KILO Crew explains how to build the upper body B Series and the reasoning behind every major programming decision within it. The discussion begins with the role of the B Series in developing strength, hypertrophy, muscular balance, and sufficient weekly exposure. Stéphane explains how the 90-degree principle emerged from analyzing training outcomes and how it can be used to organize pressing angles across a session, mesocycle, macrocycle, and training year. The crew then breaks down the B2 exercise, including how horizontal rows, leaning 45-degree pulldowns, and vertical pulling variations complement the work performed in the A Series. They also discuss grip width, hand position, exercise selection, equipment limitations, and why the effects of an exercise must be considered across the entire training week. Finally, the episode covers tempo and loading. You will learn when tempo should be strictly followed, when a controlled natural rhythm is enough, and how to progress B Series loading across a three-week mesocycle. The crew also explains why the A Series demands an athlete’s approach while the B Series allows the trainee to put on a bodybuilder’s hat and train closer to concentric failure. This episode is a detailed look at the difference between writing workouts and designing training programs. Better assistance work begins with better reasoning. To learn the entire system, enroll in KILO's ⁠Program Design Course⁠ and begin your journey to earning your Level 1 Certification. 00:00 Intro to upper body B Series 00:19 Defining the role of the B Series 01:04 Building muscular balance and pairings 01:39 Origin of the 90° Principle 09:27 Applying the principle across mesocycles 11:03 Why it helps novice trainees 12:19 B2 exercise selection philosophy 14:08 Rotating primary and assistance exercises 19:34 Choosing B2 exercise types 29:31 Dumbbell row vs seated row 38:44 Tempo philosophy for B Series 44:32 Loading and training to failure 47:51 Tracking progressive overload 50:17 Two sets vs more sets to failure 52:14 Course reference and wrap 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.
#119
August 10 · 48 min
Extended Sets Explained: Drop Sets, Rest-Pause, Reps for Time & More
Send us Fan Mail Extended sets can be highly effective for hypertrophy, strength development and work capacity, but only when the trainee has earned the right to use them. In this episode of Between 2 Racks, the KILO Crew breaks down how extended set techniques work, when they belong in a program and why adding intensifiers to every workout can quickly become counterproductive. The discussion covers: • 1 1/4 reps • Double Barrel • Rest-Pause • Max-Rep sets • Reps for Time • Post-Fatigue Partials • Assisted Reps • Drop Sets • Mechanical Advantage Extended Sets • Variable Muscle Action, or VMA You will learn how strength curves determine where partial reps should be performed, how to introduce intensifiers gradually, which techniques are better suited to B and C series, and how training age, recovery capacity and technical failure should influence programming decisions. The central coaching lesson is simple: a trainee must first learn how to execute a standard set with genuine effort and technical control. There is nothing valuable to extend when the original set was never taken close to its true capacity. Extended sets are tools. Use them in the right phase, for the right goal and with a trainee who can recover from the additional demand. Learn more about KILO’s Specialty Techniques course and education for strength coaches. Subscribe to Between 2 Racks for weekly conversations on program design, periodization, strength training and the coaching process. 0:00 Intro to extended sets 1:29 What is an extended set 3:00 1 1/14 reps 6:24 When to 1 1/14 reps in programming 10:46 Earning the right to use intensifiers 17:45 Double barrel technique 18:35 Rest-pause sets 22:27 Max reps 25:06 Reps for time 27:41 Post fatigue partials 29:41 Assisted (cheat) reps 32:38 Drop sets 37:33 Mechanical advantage extended sets 43:11 Variable muscle action (VMA) 47:47 Wrap up and coaching takeaways 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.
#118
August 3 · 41 min
Rapid Fire Q&A: Volume Load, Work Capacity and Ab Training
Send us Fan Mail What movement patterns are commonly neglected in general population programming? How should training change as a client progresses from novice to intermediate? And what can volume load tell a coach about the actual demands of a program? In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming and coaching questions. The discussion begins with the squat, hip hinge and overhead patterns, including why discomfort should not automatically lead a coach to remove an entire movement pattern. The better approach is often to find an appropriate regression, establish a workable starting point and progressively rebuild the client’s ability to perform the movement. The conversation then moves into the transition from novice to intermediate training. Stéphane and Pauric explain how movement repetition, exercise variation, loading accuracy and periodization can evolve as a trainee develops greater technical competency.They also clarify the difference between total and relative volume load, how accumulation phases build the work capacity required for intensification, and why higher-volume training can improve a trainee’s ability to express strength later in the program. The episode concludes with early signs of under-recovery, the limitations of wearable data and a practical framework for abdominal training. The crew covers where ab training should begin, the role of stabilization, how to progress trunk and hip flexion exercises, and which movements they most often use with clients. For trainers and strength coaches, this episode is a reminder that better programs are built through sound decisions, logical progression and an understanding of how each phase prepares the trainee for what comes next. Build the base, then earn the progression. 0:19 Over- and under-prioritized movement patterns 1:34 Regressing and rebuilding the squat pattern 11:43 Using linear periodization with new clients 14:54 What is volume load? 17:55 Relative volume load in program design 21:28 Old-school Nautilus and Arthur Jones’ training philosophy 23:03 Why work capacity supports intensification 25:11 Buffers versus straining under load 26:58 A sprinting analogy for work capacity 28:38 Signs a client is under-recovered 29:23 Wearables and recovery metrics 30:45 The Charles Poliquin grip test story 31:47 Ab training and stability basics 33:18 Where should ab training begin? 35:51 Favorite ab exercises 39:46 Final principles for training abs 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.
#117
July 27 · 52 min
The OGs of Strength Training: Coaches and Researchers Who Shaped Us
Send us Fan Mail The systems used in strength training today were built through decades of coaching, research, experimentation, and education. In this episode, the KILO Crew traces the people and resources that most shaped their understanding of programming, periodization, strength development, power, and coaching. Stéphane explains how Charles Poliquin first expanded his view beyond bodybuilding and introduced a more technical approach to exercise selection, tempo, loading, and nervous system development. The conversation then moves through Ian King’s systematic thinking, Joe DeFranco’s ability to blend training philosophies, Larry Vinette’s role as a true mentor, and the foundational work of authors and researchers including Vladimir Zatsiorsky, Yuri Verkhoshansky, Mel Siff, Mike Stone, Tudor Bompa, Carmelo Bosco, Dan Baker, William Kraemer, Steven Fleck, and many others. They also discuss why understanding research requires more than reading an abstract, how trusted educators can help coaches interpret science, and the importance of knowing where the principles behind modern strength training came from. The episode closes with an important distinction: the KILO system is not presented as the only successful approach to training. It is a connected framework built from established principles, years of application, and a clear understanding of how the pieces fit together. Know where the ideas came from, then learn how to apply them. RECOMMENDED READING 12 Essential Books That Shaped Our Strength Training Philosophy, read the full article ⁠here⁠. Science and Practice of Strength Training Vladimir Zatsiorsky, William Kraemer and Andrew Fry Supertraining Yuri Verkhoshansky and Mel Siff Poliquin Principles Charles Poliquin Strength and Power in Sport Paavo Komi The Physiology of Training Gregory Whyte and Neil Spurway Strength and Conditioning: Biological Principles and Practical Applications Marco Cardinale, Robert Newton and Kazunori Nosaka Strength and Conditioning in Sports: From Science to Practice Michael Stone, Timothy Suchomel, W. Hornsby and John Wagle Periodization of Strength Training for Sports Tudor Bompa and Carlo Buzzichelli Scientific Foundations and Practical Applications of Periodization G. Gregory Haff How to Write Strength Training Programs Ian King Fitness and Strength Training for All Sports Jurgen Hartmann Developing the Athlete: An Applied Sport Science Roadmap for Optimizing Performance William J. Kraemer, Nicholas Ratamess and Thomas Newman 0:00 Introduction OGs of strength training 1:07 Charles Poliquin the foundational influence 6:56 Ian King 18:29 Joe DeFranco 20:09 Eric Cressey and Christian Thibaudeau 22:15 Larry Vinette 26:09 Gilles Cometti and Supertraining 27:38 Science and Practice by Zatsiorsky 30:10 Mike Stone 36:04 Schmidtbleicher and German research 38:12 Bompa 39:19 Carmelo Bosco 40:28 Dan Baker and the Australian research boom 42:27 Scandinavian researchers and conditioning science 43:46 How to actually approach research today 52:08 Closing thoughts and recommended reading 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.
#116
July 20 · 49 min
Rapid Fire Q&A: Remedials, Recomp & Smarter Loading
Send us Fan Mail In this Rapid Fire Q&A episode, the KILO Crew breaks down several programming questions that strength coaches and personal trainers run into with real clients. The episode starts with a practical coaching problem: how to fit remedial, accessory, and supportive work into a 40-minute full-body session for a beginner who trains three days per week. From there, the conversation moves into session structure, exercise pairing, training economy, warm-up integration, and how to decide what belongs in the program when time is limited. The crew also discusses when a client actually needs more direct isolation work versus when they simply need better execution and more time under the bar with compound lifts. That leads into a deeper discussion on functional hypertrophy for body recomposition, why it works well under a moderate deficit, and how the right training structure can support both hypertrophy and strength retention. The episode also covers ascending and descending mesocycle loading, when each strategy makes sense, why they are not beginner tools, and how they can be used to organize fatigue, volume, and strength expression across a phase. Finally, Pauric explains the difference between acute and chronic training load, and when those metrics become useful for coaches managing mixed-modality athletes. This episode is about making better programming decisions, not adding more exercises for the sake of it. 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.
#115
July 13 · 53 min
Hybrid Training: How to Program Strength, Cardio & Recovery Without Burning Out
Send us Fan Mail Hybrid training is everywhere right now. From HYROX and run clubs to recreational sports, Pilates, conditioning, mobility work, and strength training, more general population clients are adding multiple training modalities into their week. But more training does not automatically mean better results. In this episode of Between 2 Racks, the KILO Crew breaks down how coaches should think about programming for hybrid clients who want to build strength, improve conditioning, move better, and still recover. We discuss why recovery capacity has to guide the program, how parallel emphasis differs from pure parallel training, when strength work should shift to maintenance, and why simply adding more volume can quickly become a problem. Steph and Pauric also explain how to adjust strength training when cardio, running, sport, mobility, or fat loss are part of the goal, including when to use full-body training, upper/lower splits, buffers, zone two work, higher-intensity conditioning, and mobility exposure. The big takeaway: cardio does not kill your gains. Poor programming, poor load management, and ignoring recovery do. If you coach clients who lift, run, play sports, take classes, or want to feel athletic again, this episode will help you make smarter decisions with program design and periodization. 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.
#114
July 6 · 57 min
PAAB vs. Structural Balance: Preparing the Body for Strength Training
Send us Fan Mail Progressive Anatomical Adaptation Blocks, or PAABs, are among the most misunderstood components of the KILO system. In this episode of Between 2 Racks, the KILO Crew breaks down what PAAB actually is, how it differs from structural balance, and why it should be viewed as strength preparation rather than simply rehab or remedial training. Steph and Pauric explain the difference between building strength ratios and preparing the joints, tissues, and movement patterns required for harder training later on. They cover when a client may need PAAB, when it may not be the best use of time, and why strong trainees, athletes, beginners, and beat-up lifters can all benefit from it in different ways. The conversation also walks through how PAAB sessions are structured, why the work is organized around joints and tissues, and how longer time under tension, slower tempos, eccentrics, isometrics, and controlled ranges of motion help build the foundation for future strength training. This is not about keeping clients in low-level corrective work forever. It is about knowing when to prepare the body, how to progress that preparation, and when to move on to more advanced strength work. PAAB is the foundation that lets better training happen next. 0:00 Introduction to PAAB 1:41 Origins of structural balance 4:51 Structural balance vs anatomical adaptation 6:56 What PAAB actually is 11:53 When a client needs PAAB 14:06 PAAB session structure walkthrough 21:16 Building joint work capacity 27:52 Specialty methods 34:23 Why PAAB blocks are six weeks 38:08 How long to stay on PAAB 45:17 Progressive shoulder rehab example 47:55 MAP assessment and PAAB 49:15 Importance of lower back training 54:58 Explaining PAAB to clients 56:23 Wrap up and 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.
#113
June 29 · 47 min
Rapid Fire Q&A: Programming Goals, Strength Ratios, and Smarter Exercise Selection
Send us Fan Mail In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew works through a wide range of programming questions that strength coaches and personal trainers run into when building real programs for real clients. The conversation starts with whether different body parts can be trained for different goals within the same macrocycle, and why the answer depends on how far apart those goals are, the client’s limitations, and the recovery cost of the overall plan. From there, the crew discusses why KILO has moved away from certain older testing models, including maximal strength deficit testing, and how assessment should evolve as coaching systems improve. The episode also covers how bench angle changes triceps extension variations, why seated, standing, lying, and kneeling leg curls should be viewed more as programming variations than strict progressions, and why limiting lifts do not automatically belong on the first training day of the week. Later, the discussion moves into neck training, conditioning across different macrocycle goals, nutrition adjustments around conditioning sessions, and the difference between relative strength ratios and strength ratios. This episode is a reminder that good programming is not about memorizing rules. It is about understanding the principles well enough to know when a rule applies, when it does not, and what changes downstream when you adjust it. Better coaching starts with better decision-making. 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.
#112
June 22 · 47 min
Rapid Fire Q&A: Strength Reserve, Specificity & Smarter Peaking
Send us Fan Mail In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew tackles a wide range of coaching questions around specificity, strength reserve, long-term planning, and how to make better training decisions when the answer is not obvious. The episode opens with a discussion on preparing for HYROX and other strength endurance events, including why most athletes should spend more time building a strength reserve before rushing into highly specific work. From there, the conversation moves into lower body hypertrophy for speed athletes, examining when full range knee-dominant work is useful, when it may need to be reduced, and why the demands of a pure sprinter are not the same as those of a team sport athlete. The crew also breaks down how to think about hypertrophy-focused years versus maximal strength-focused years, especially when applying concepts from specialization courses. They cover heavy inertia work for maximal strength, how rep ranges depend on range of motion and time under tension, and why percentage-based answers often fall short. The episode closes with practical guidance on returning high-training-age athletes after injury and choosing between rapid eccentrics, overcoming isometrics, inertia, and more traditional contrast methods during peaking phases. For coaches, this episode is a reminder that the best training decisions come from understanding principles, not copying 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.
#111
June 15 · 57 min
Recovery Cost: The Hidden Variable in Exercise Selection
Send us Fan Mail Exercise selection is never just about choosing what “works” a muscle. Every exercise comes with a recovery cost, and smart programming depends on knowing when that cost is worth paying. In this episode of Between 2 Racks, the KILO team breaks down how recovery demand changes based on exercise selection, load potential, range of motion, stability, strength curve, muscle length, proximity to failure, and weekly training structure. A squat and a wrist curl do not ask the same thing from the body, but the same principle applies when comparing a leg press to a step-up, a good morning to a deadlift, or a seated leg curl to a standing leg curl. The discussion moves beyond simple “hard versus easy” exercise choices and into the coaching decisions that actually shape a program. Where does the exercise sit in the session? What else is trained that week? Is the goal to drive adaptation, manage fatigue, peak a lift, or support another modality like sprinting, conditioning, or sport practice? This episode is for trainers and strength coaches who want to stop treating recovery as something that happens after training and start seeing it as something built into the program from the beginning. Better exercise selection means better fatigue management. Better fatigue management means better 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.

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