Between 2 Racks

• 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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• Building Smarter Coaches: Systems, Purpose & Resilience with Gavin Attorre

  Send us a textIn 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 blend precision with adaptability in real-world coaching.We dig into how great coaches think, the value of building systems that enhance creativity (not limit it), and why communication, consistency, and self-awareness drive long-term progress for both clients and coaches.Key Topics:The evolution of coaching systems and intelligent trainingBuilding skill, awareness, and adaptability as a coachWhy individualization beats cookie-cutter programmingHow to create structure that supports creativityConnect with Gavin:Gavin Attorre ⁠@gavinattorre⁠⁠https://checkout.muscleintelligence.com/sp/certification/⁠⁠https://checkout.muscleintelligence.com/op/coaching/⁠Timestamps:00:00 Introduction and Meeting Gavin09:38 Getting Started in Coaching18:46 Transition to Online Coaching28:47 Training Philosophy and Work Capacity37:32 Breath Work and Recovery Techniques46:24 Building Habits and Client Success55:52 The Importance of Gym Floor Experience68:21 Memorable Training Stories and Camp ExperiencesStay 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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• Stop Wasting Your Warm-Up: General vs Specific & What Matters Most

  Send us a textWarm-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 beyond injury prevention, and what truly matters most for performance and long-term progress.Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.0:00 Introduction0:45 Importance of Warmups2:37 Warmups and Injury Prevention4:05 Evolution of Warmups7:08 Dynamic Warmups10:22 Coaching Clients Through Warmups13:28 Exercise Selection for Warmups16:23 Static Stretching and PNF20:37 CARs vs Pails and Rails23:59 Specific Warmup28:47 Warmup for Remedial Exercises32:19 Foot and Ankle Activation34:14 Advanced Warmup Strategies37:10 Power Training Warmups43:47 Tracking Devices in Warmups45:33 Plyometrics and Elderly Population48:53 Personal Warmup Preferences52:13 Conditioning and Strongman Warmups56:03 Warmups for General PopulationStay 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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