Send us a text In this Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall. 00:00 Welcome & Introduction 00:19 Designing a Mesocycle: Strength Qualities & Over...

Send us a text In this episode we break down the PRIMEIGHT, our trademarked framework built around squat, front squat, deadlift, overhead press, incline press, bench press, dip and chin-up. We explain why we moved beyond the classic big three, how pressing across four angles covers the full spectrum of shoulder strength, and why the back squat, front squat, and deadlift create a complete lower body base. Why we moved beyond the big three We wanted a system that created complete, durabl...

Send us a text In this episode of Between 2 Racks with the KILO Crew, we’re joined by Gavin Attorre (@gavinattorre) of Muscle Intelligence to unpack what it really means to coach with intelligence, where systems meet skill, and structure serves individuality. We explore how time spent on the gym floor builds instincts and awareness that no textbook can replace, and how great coaches use those experiences to refine their craft. Gavin shares insights from years of coaching, breaking down how to...

Send us a text Warm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff. In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far b...

Send us a text This week the KILO Crew is plus one. We sit down with Robert Legare, co-founder of ATP Lab Supplements, to talk about building a company that puts trust and quality ahead of hype. From their 2011 launch to their upcoming lab expansion, Robert shares why ATP Lab chose full-disclosure labels, how they approach formulation differently, and what being “banned-substance certified” actually means. The supplement industry thrives on hype. Flashy labels, candy flavors, and big promise...

Send us a text Tempo made the rounds this week.... again, so we start by unpacking the viral claim that tempo barely affects hypertrophy. From there, we get practical with deloads and active recovery, outlining when to plan them, when to wait for signs, and simple ways to build relief into a phase without losing momentum. We also clear up a common confusion about “novice, intermediate, advanced” in fat loss and hypertrophy specialization phases and explain how to choose the right progression ...

Send us a text We discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base). What we cover 👉 Short- vs long-term work capacity and how to spot session drop-off 👉 Recovery pillars: sleep, nutrition, stress, and micronutrients 👉 Programming levers: step/constant loading, smart rest, mesocycle l...

Send us a text Phase undulating periodization is our staple, but it isn’t magic. In this episode, we define it simply, outline when it shines and when it doesn’t, and clear up common mix-ups about “accumulation vs. intensification.” A clear, coach-friendly overview designed to help personal trainers understand periodization and apply it with confidence. 00:00 Introduction to Undulating Periodization 1:04 History and Definition of Undulating Periodization 3:19 Core Principles of Volume and In...

Send us a text Programming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training. You’ll learn: How we define gen pop (and why that definition changes your plan)Full-body vs upper/lower at low frequencyThe primary and assistance session flow that respects time and recoveryMovement-first progressions before load and intensifiersPractical t...

Send us a text This week on Between 2 Racks, the KILO Crew dives into another round of Rapid Fire Q&A, tackling listener-submitted coaching and programming questions. We cover how to spot when the back squat is the limiting lift, what relative strength standards really mean for both men and women, and how to approach training for unique events like Hyrox. We also dig into: Step vs. constant loading in specialty squat and deadlift variationsPeriodization for bodybuildingSmart ways to build...

Send us a text The KILO Crew tackles quick-hit questions on smart programming and coaching decisions. And one more time, the popular topic of TUT hits the Q&A. 0:07 Introduction and Rapid Fire Q&A 0:19 Training Upper Body Hypertrophy and Lower Body Strength 2:58 Incline Dumbbell Curl Variations 4:00 Sets Required for Strength 8:47 Conditioning Program Manipulation 11:55 Periodization Models in Soccer 16:07 Hormonal Changes and Strength Ratios in Women 20:21 Time Under Tension 39:00 St...

Send us a text This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique. We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a cosmetic role—they serve as the structural and neural support behind better posture, injury prevention, and increased force output on your compoun...

Send us a text This week, we dive deep into one of the most misunderstood and underexplained topics in the strength and conditioning world: Speed Strength. Steph leads a detailed, no-nonsense breakdown of what speed strength really is, how it relates to power, and why modern terminology often does more harm than good in the practical coaching space. From the science to the programming, you’ll walk away with a clear understanding of how to develop explosive athletes. We cover: The evolution of...

Send us a text Welcome back to Between 2 Racks with the KILO Crew! In this high-impact Rapid Fire Q&A episode, we kick things off with a deep dive into the fast-growing sport of HYROX. We break down what the sport demands and how we’d approach programming for it across a six-month timeline—focusing on aerobic base building, strength reserve, and energy systems development. From there, we tackle: Principles behind training for endurance sportsTop books for new coaches & trainers ...

Send us a text In this Rapid Fire episode of Between Two Racks, the KILO Crew tackles your top training questions—from why intensification phases might only include 3–4 exercises, to how to balance relative strength and training age when classifying trainees. We also cover: GBC loading strategiesNovice fat loss vs. strength macrosFull-body programming tipsCoaching vs. rest timeFlywheel training (do you even need it?)Macro setups for female athletesAnd more!Tons of practical takeaways for coac...

Send us a text 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 cranking volume over time. Next, we dive into the “glute bias everything” trend that’s dominating social med...

Send us a text 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 by conflicting messages. Discover the importance of tried-and-true methods, learn how to identify genuin...

Send us a text 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 balancing them for optimal results, and the methodology behind adjusting them based on individual cl...

Send us a text 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 of training outside of team football, followed by periodization strategies for soccer players dealing w...

Send us a text 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 training habits of NFL players, examining recurring injuries and what might be missing in their preparati...