Between 2 Racks

• Rapid Fire Q&A: Linear for Body Comp, Pelvic Tilt, Hip Flexors, 3x Per Week & More

  Send us a textIn 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 media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.Other topics include:Why your hip flexors feel weak—and how to fix itProgressions for correcting anterior pelvic tiltHow posture shapes exercise selectionIf C-series lifts move up, does your warm-up change?Strength standards by sport and how RFD shifts trainingAdvanced lifters training 3x/week, with variations based on male vs. female physique goalsProgramming for athletes on gearFloating heel exercises—useful or unnecessary?🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!00:00 Introduction and Episode Overview00:34 Hypertrophy and Fat Loss: Linear Model Discussion04:09 Classic Contest Prep Approaches07:55 Training Tips for Hip Flexors and Abs11:25 Correcting Anterior Pelvic Tilt17:48 Posture Assessment in Training23:14 Strength Standards and Power Development27:41 Strength Reserve and Injury Prevention28:49 Case Study: Isaiah Pacheco's Injury and Recovery30:04 Programming for Advanced Trainees31:34 Training Considerations for Older Athletes33:22 Periodization for Enhanced Physique Athletes38:09 Cross Education and Unilateral Training42:39 Floating Heel Strength Exercises45:29 The Glute Obsession: Balancing Lower Body Training49:23 Upcoming Events and AnnouncementsStay 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: Linear for Body Comp, Pelvic Tilt, Hip Flexors, 3x Per Week & More

  Send us a textIn 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 media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.Other topics include:Why your hip flexors feel weak—and how to fix itProgressions for correcting anterior pelvic tiltHow posture shapes exercise selectionIf C-series lifts move up, does your warm-up change?Strength standards by sport and how RFD shifts trainingAdvanced lifters training 3x/week, with variations based on male vs. female physique goalsProgramming for athletes on gearFloating heel exercises—useful or unnecessary?🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!00:00 Introduction and Episode Overview00:34 Hypertrophy and Fat Loss: Linear Model Discussion04:09 Classic Contest Prep Approaches07:55 Training Tips for Hip Flexors and Abs11:25 Correcting Anterior Pelvic Tilt17:48 Posture Assessment in Training23:14 Strength Standards and Power Development27:41 Strength Reserve and Injury Prevention28:49 Case Study: Isaiah Pacheco's Injury and Recovery30:04 Programming for Advanced Trainees31:34 Training Considerations for Older Athletes33:22 Periodization for Enhanced Physique Athletes38:09 Cross Education and Unilateral Training42:39 Floating Heel Strength Exercises45:29 The Glute Obsession: Balancing Lower Body Training49:23 Upcoming Events and AnnouncementsStay 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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• Coaching in a Noisy Industry: How to Stay Grounded When Everyone's Yelling

  Send us a textIn 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 genuine expertise, and get practical tips on staying grounded amid the chaos.This episode is a must-listen for any coach striving to cut through the noise and focus on what truly matters.00:00 - Welcome and Introduction 02:45 - The Prevalence of Noise in the Fitness Industry 07:30 - Influencers vs. Educators: Who to Trust? 12:15 - The Pitfalls of Following Trends 18:40 - The Importance of Tried-and-True Methods 24:10 - Debunking Misconceptions in Fitness and Research 31:00 - How Young Coaches Can Navigate the Chaos 38:50 - Current Trends and Their Impacts 46:20 - Ignoring the Noise: Practical Steps 52:30 - Q&A: Listener Questions Answered 59:20 - Conclusion and Final Thoughts 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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• Volume, Intensity & Frequency: Manipulating Variables to Drive Results

  Send us a textWelcome 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 client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.00:00 Introduction to Volume, Intensity, and Frequency00:20 Defining Volume, Intensity, and Frequency01:57 Prioritizing Variables for New Clients04:43 Hierarchy and Context of Training Variables06:28 Intensity and Training Targets19:47 Volume Prescription and Client Adaptation27:28 Understanding Volume Tolerance and Genetic Limits28:28 Balancing Volume and Intensity for General Population29:04 The Importance of Program Design and Periodization31:33 Advanced Training Strategies and Volume Management32:51 Periodization Models for Optimal Recovery35:25 Using Buffers for High-Quality Training39:51 Training Novices with Sub-Maximal Loads41:39 Monitoring Training Loads and Adjusting Variables43:23 Studies Confirming Volume and Hypertrophy45:54 Balancing Hypertrophy and Performance53:59 Final Thoughts on Volume and Training StrategiesStay 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: Sports Specialization, Biomechanics, Weaknesses & More

  Send us a textGet 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 with a short 8–12 week offseason. Discover how to implement the chin and dip progressions effectively in a training session and learn about why we break our traditional rules.We discuss how to structure 3x per week training with our standar 4x per week split. We also give you our opinion on the biomechanics discussion for hypertrophy and why it might (or might not) hold significance for your programming.Additional highlights include how we would handle strength training recommendations for a 40-year-old masters sprinter tackling the 100m and 200m, approaches to training athletes with multiple goals like strength, hypertrophy, and athletic performance, and managing training loads during high-stress periods in life.Join us for this dynamic episode filled with expert advice, nuanced solutions, and genuine perspectives. Press play now and make sure to subscribe for more training wisdom!00:00 Introduction and Episode Overview 00:21 Ideal Training Macro for High School Wide Receiver 06:31 Linear Periodization for Soccer Players 07:53 Chin-Up and Dip Progressions 11:34 Breaking the Rules in Training 18:55 Full Body Splits vs. Upper/Lower Splits 21:04 Biomechanics in Training 25:48 Seated Good Morning Progressions 26:30 Choosing the Right Equipment for Training 28:18 Strength Training for Master Sprinters 34:35 Addressing Stagnation in Lifts 40:43 Balancing Multiple Training Goals 44:53 Managing Training During High Stress Periods 48:46 Conclusion and Next Steps 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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