Between 2 Racks

• The Evolution of Training: How Programming Changes With Training Age

  Send us a textIn this episode, we dive into the real meaning of training age and why strength training must evolve as you move from novice to intermediate to advanced. We break down how each stage responds to training, why consistency matters more than variety in the early years, and how long-term progress depends on learning the right skills at the right time.We discuss what qualifies someone as a true beginner, even if they have trained for years, and why coaching intent, movement quality, frequency, and nervous system efficiency all influence where a client actually falls on the progression curve. You will hear how we think about movement competency, relative strength scores, motor learning, and why advanced methods only work when the foundational skills are in place.From periodization models to exercise selection to recovery strategies, we explain how programming decisions change across the stages and why advanced trainees must manage fatigue differently than anyone else. We also discuss the pitfalls of program hopping, the importance of repetition for motor learning, and how to guide gen pop clients who may remain in the beginner category for most of their training years.Whether you coach athletes, work with general population clients, or want to understand your own training age more clearly, this episode gives you a full framework for assessing where someone is, what they need next, and how to progress them with purpose.00:00 Introduction & Overview00:29 What is Training Age?04:34 What Makes Someone Advanced?09:04 Defining the Novice Stage13:18 The Importance of Repetition in Training20:18 Strength Training for Bone Density25:25 Moving from Novice to Intermediate32:51 Steps Within the Novice Stage43:11 Athletes & Training Age46:37 Exercise Selection for Intermediates54:31 Moving to Advanced: Earning the Right57:56 Managing Recovery for Advanced Trainees1:04:20 Avoiding Regression as You Advance1:13:28 Final Thoughts: Don’t Rush the ProcessStay Connected with KILO: Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes! Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube. Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM. Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram. Follow the Crew: Kelsey, Stephane, Pauric & Alexandra Want to Contact us?: Reach out to us at [email protected]

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• Moving the Needle: Optimization, Performance & Mindset with Christian LaValle

  Send us a textIn this conversation with Christian LaValle of Metabolic Elite, we take a grounded look at what truly moves the needle in performance and recovery. Instead of chasing trends or piling on more variables, we explore how strategic supplementation, consistent habits, and clear decision making create real progress for both coaches and their clients.Place your order today https://www.metabolicelite.co/Apply coupon code KILO15Follow Christian LaValle @christianlavalle5 Follow James LaValle @therealjimlavalleChristian breaks down the supplement categories most coaches underutilize, why absorption and delivery systems matter, and how their liposomal technology changes what you can expect from a product. We also discuss the limitations of the optimize everything mindset, where coaches often overcomplicate their own health, and how to approach supplementation through precision rather than excess.The discussion extends beyond the technical. Christian shares what he has changed his mind about in the last year, why emotional balance is a core requirement for real performance, and how personal awareness shapes long term sustainability. This episode blends practical application, physiology, and real world coaching insight to help you evaluate where to direct your attention and where to simplify.00:00 Introduction and Guest Welcome00:47 Christian's Background and Journey to Metabolic Elite03:06 The Mission Behind Metabolic Elite06:53 Liposomal Technology Explained10:07 Research and Bioavailability Studies13:13 Product Deep Dive: Tetra Cur and Viraxall15:54 EndurO2 Aerobic Performance and HRV18:55 Glutathione and Liver Health21:01 BPC 157, KPV, and Injury Recovery Protocols22:45 Synapsin Cognitive Performance and Brain Health28:46 Product Stacking and Cycling Strategies33:34 BPC 157 as a Preventative Measure36:38 Growing Up in the Performance World43:27 Balance, Optimization Culture, and Stress48:19 Minimum Effective Dose and Long Term Training50:08 Longevity vs Being Your Best Now54:16 Blood Work and Supplement Periodization57:11 Overrated Trend Cold Plunge Culture63:37 Using Athlete Injuries to Push Methods65:00 Jim Lavalle's Legacy and Principles71:56 Underutilized Supplements Adaptogens75:28 Mitochondrial Function and Immunomodulators77:43 Misunderstood Supplements Berberine and Amino Acids81:26 Personal Recovery IndicatorsStay Connected with KILO: Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes! Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube. Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM. Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram. Follow the Crew: Kelsey, Stephane, Pauric & Alexandra Want to Contact us?: Reach out to us at [email protected]

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• Rapid Fire Q&A: Strength Qualities, Basic vs Peri-Workout Supps & Readiness

  Send us a textIn this Rapid Fire Q&A, the KILO Crew answers practical programming questions for coaches and advanced lifters. We discuss how to coach concentric intent for true speed-strength, when to prioritize peri-workout supplements versus foundational health basics, and how to use readiness trends to guide training adjustments.What We CoverCoaching intent and improving concentric speedHow intensity dictates strength qualities across the macrocycleAvoiding overlap and interference between strength phasesPrioritizing peri-workout nutrition vs. essential daily supplementsUsing readiness scores and session RPEs to guide recovery decisionsBuilding work capacity without junk volumeStructuring remedial exercises and managing fatigue in advanced clients00:00 Introduction & Coaching Intent During Concentric Phase  06:12 Workout vs Basic Supplements: What to Prioritize  13:45 Supplement Recommendations for Gen Pop Clients  21:30 Integrating Remedial Exercises Without Disrupting Flow  29:10 When to Pull Back vs Push Forward with Advanced Lifters  36:55 Understanding Work Capacity Training  44:20 Assessing Movement Quality Limitations  52:05 Structuring Volume for Stress-Limited Clients  Who it’s forCoaches and lifters who want to refine periodization, recovery management, and nutrition strategy with real-world context.Stay Connected with KILO: Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes! Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube. Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM. Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram. Follow the Crew: Kelsey, Stephane, Pauric & Alexandra Want to Contact us?: Reach out to us at [email protected]

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• Rapid Fire Q&A: Big Picture Thinking, Parallel Periodization & Much More

  Send us a textIn 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 & Overlap 01:38 Macro vs. Mesocycle Context 06:09 Methods vs. Macrocycle Planning 08:11 Intensity Drives Stimulus & Volume 09:20 Preventing Overlap in Training 10:01 Undulating vs. Standard Periodization 11:12 Adaptation & Variation for Advanced Trainees 12:17 Progression vs. Variation in the A Series 12:57 Novice vs. Experienced Athletes: Repetition vs. Variation 15:04 GPP to SPP: Building Robustness 15:54 B Series Progression & Strength Ratios 17:08 Addressing Weak Links & Mobility 20:25 Addressing Imbalances in Training 23:38 Parallel vs. Phase Undulating Periodization 25:37 Emphasis & Sequential Models 31:04 Reintroducing Eccentric/Isometric Methods After Layoff 33:13 Assessing Readiness 35:15 Interconnectedness of Hypertrophy & Strength 36:07 When to Switch Strength Qualities 37:01 Inconsistent Clients & Periodization 37:44 Parallel Model for Inconsistent or Low-Frequency Trainees 39:34 Adapting Plans to Life Circumstances 40:23 The Importance of Having a Plan 41:47 Mike Tyson Quote & Episode Wrap-UpStay Connected with KILO:Have Questions? Send them to us ⁠⁠here⁠⁠ and we will answer in our Rapid Fire Episodes!Subscribe: Never miss an episode! Subscribe to Between 2 Racks on ⁠⁠Apple⁠⁠, ⁠⁠Spotify⁠⁠ and ⁠⁠YouTube⁠⁠.Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.Follow Us: Keep up with the latest updates and join our community on ⁠⁠YouTube⁠⁠, and ⁠⁠InstagrStay Connected with KILO: Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes! Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube. Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM. Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram. Follow the Crew: Kelsey, Stephane, Pauric & Alexandra Want to Contact us?: Reach out to us at [email protected]

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• The PRIMEIGHT: Why These Lifts Anchor Our System

  Send us a textIn 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, durable lifters, not just big numbers on a few lifts.What the PRIMEIGHT coversFour pressing angles: overhead, incline, flat, and dip for balanced shoulder strengthThree lower-body anchors: front squat, back squat, and deadlift for total lower-body developmentAnd of course, the chin-up.How it fits into the KILO system You’ll hear how the PRIMEIGHT formed the backbone of our original group training programs and led to the 14-day microcycle. We also explain how these movement patterns carry through every level of our programming frameworks.Stay Connected with KILO: Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes! Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube. Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM. Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram. Follow the Crew: Kelsey, Stephane, Pauric & Alexandra Want to Contact us?: Reach out to us at [email protected]

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