Between 2 Racks

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In this episode of Between 2 Racks, the KILO Crew takes a closer look at compliance and why execution matters more than how a program looks on paper.
We unpack what compliance really means beyond simply showing up, and how execution breaks down through missed sessions, skipped sets, underloading, incomplete series, and quiet changes that alter the intended training stimulus.
The conversation walks through common compliance problems we see with both in-person and online clients, and how coaches often mistake execution issues for program design flaws. We also outline practical steps coaches can take to improve compliance, including adjusting training frequency, simplifying sessions, prescribing loads when needed, using data to guide conversations, and communicating expectations more clearly.
If you’ve ever rewritten a program when results stalled, this episode explains why auditing execution should come first, and how improving compliance gives good programming a chance to actually work.
0:00 Introduction to Compliance 1:04 What is Compliance in Training 2:52 Beyond Just Showing Up 4:30 Completing All Sets and Volume 6:06 Client Communication About Skipping Exercises 6:59 Adjusting Session Length for Compliance 13:35 Double Sessions vs Single Sessions 17:13 Exercise Selection and Substitutions 23:53 Loading Compliance for Online Clients 32:22 Being Realistic About Training Frequency 35:29 Adding Running to a Strength Program 39:17 Compliance as Part of Program Design
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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Most lifters stall after the first few years because the strategies that work early stop driving progress. The intermediate phase is where technique is more consistent, load selection becomes more accurate, and improvements slow down fast unless training evolves.
In this episode, the KILO Crew defines what “intermediate” really means, beyond training age. We break down why progress stalls, how the shift from skill development to higher intensity work changes programming, and why tracking, compliance, and load management start to matter more than ever. We also discuss strength ratios, weak link remedials, when to introduce specialty techniques, and how monotony and strain can combine to create plateaus and setbacks.
This episode is for lifters and coaches who feel stuck in the in-between stage and want a clearer roadmap for what comes next.
0:00 Introduction
0:23 What is Intermediate
2:25 Relative Strength Ratios
6:11 Why Progress Slows
8:05 Periodization for Intermediates
13:34 Exercise Selection
18:50 Specialty Techniques
21:19 Recognizing Plateaus
23:46 Monotony and Strain
27:43 Volume Tolerance
32:40 Remedial Work Strategy
45:18 Tips for Success
48:32 Compliance Matters
50:12 Closing
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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Many training programs fail not because the exercises are bad, but because the decisions around them break down over time. Using the right lifts does not guarantee progress if sequencing, loading, and follow through are inconsistent.

In this episode, the KILO Crew breaks down why exercise selection alone cannot carry a program. We discuss movement patterns versus specific lifts, how impatience and constant changes disrupt progression, and why tracking and load management matter more than variety. The conversation also covers effort, buffers, and why familiarity in primary movements creates clearer feedback and better long term outcomes.

This episode is for coaches and lifters who want to understand why programs stall even when they look solid on paper, and what actually keeps progress moving forward.
0:00 Introduction and Episode Topic
0:23 Why Good Exercises Aren't Enough
4:02 The Importance of Primary Movements
9:55 The Big Three and the Primate
13:48 Inconsistent Effort in Training Programs
19:56 Understanding Buffers and Reps in Reserve
24:18 Why Primary Movements Should Stay Consistent
32:10 The Nuance of Step Loading
39:20 The Importance of Patience in Programming
43:09 Client Boredom vs Progression
48:34 Final Thoughts on Program Failure
50:14 Long Term Programming Mistakes
53:43 Closing Remarks
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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Happy New Year and welcome to 2026! In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew kicks things off with a quick update on what’s ahead this year, including the final live course dates at our facility, upcoming travel seminars, and what online courses are coming next.

Then we dive into your questions, starting with the difference between “optimal reps” and context driven rep selection, and why the internet’s obsession with one perfect rep range is missing the point. We also break down resistance curves, how different loading modalities change the stress profile of an exercise, and how to actually think about resistance curve vs strength curve without overcomplicating it.

From there, we get into periodizing training for tactical and hybrid athletes who need year round readiness, how to use baseline KPIs, and why parallel and emphasis models often beat sequential plans for these populations. We also discuss whether tech is making programming smarter or more complicated, how to interpret data without letting it dictate decisions, and why testing only matters if you understand what it actually carries over to.

We wrap with a practical conversation on macro tracking for gen pop clients, when it helps, when it becomes a distraction, and how to use tracking as education instead of another source of stress.

Send in your questions and we’ll keep the Rapid Fire episodes coming.
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]

Send us a text
In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew answers your programming and coaching questions with real world context, not theory for theory’s sake.
We break down where the single-leg squat actually fits in a system, and why it is not interchangeable with split squats and lunges. From there, we dig into meso and macro adjustments when life happens, including how to handle missed sessions from sickness, small injuries, travel, and schedule chaos without turning your plan into a constant restart.
You’ll also hear our take on shoulder mobility limitations for back squatting, how we think about body composition planning across a full year without swinging between extremes, and what changes when you program for different sport demands and different athlete builds.
We wrap with chin up progression troubleshooting and a practical workflow conversation for coaches managing high weekly session volume while still delivering detailed, individualized programming.
If you want clearer programming decisions, better progression choices, and a more sustainable coaching process, this one is for you.
00:00 Introduction & Rapid Fire Q&A Start
00:19 Single Leg Squat vs. Split Squat
05:29 Training Splits for Four Days In a Row
08:27 Addressing Shoulder Mobility for Back Squats
10:47 Adjusting Training Cycles for Sickness or Injury
17:45 Structuring a Body Composition Year
26:05 Strength Training for Sports: Commonalities & Differences
30:51 Training Large vs. Small Athletes
34:54 Chin-Up Progression for Weak Links
38:57 Managing Programming for 40 Clients
43:22 Episode Wrap-Up & Holiday Wishes
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]