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In this episode of Between 2 Racks, the KILO Crew breaks down what a deload actually is, how it differs from active recovery, and why it is so often misunderstood in strength programming.
We discuss deloads through the lens of volume management, intensity preservation, and long-term program design, including when deloads make sense, when they are unnecessary, and when they are simply covering up poor loading decisions.
The conversation explores deloads in different periodization models, why general population clients rarely need planned deloads, and how mesocycle loading, exercise selection, and session structure can manage fatigue more effectively than defaulting to time-based deloads.
This episode provides practical context for coaches looking to understand deloads as a tool, not a rule, and how to make better recovery decisions without disrupting long-term progress.
0:00 Welcome & What is a Deload?
2:40 Deload vs Active Recovery
6:54 How to Structure a Deload Session
10:23 Common Deload Mistakes
12:37 Why We Use 3-Week Mesocycles
22:20 Which Exercises to Deload
27:50 When Do You Actually Need a Deload?
33:37 Different Periodization Models
42:22 Pre-Planned vs Reactive Deloads
45:44 Key Takeaways
48:00 Upcoming Courses & Wrap-Up
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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In this episode of Between 2 Racks, the KILO Crew breaks down what coaches tend to outgrow with experience, and why those shifts matter more than new methods or trends.

From letting go of perfection, novelty, and short-term thinking to rethinking hypertrophy, nutrition, and “perfect programs,” this conversation explores how real coaching priorities change after years on the gym floor.

We discuss why confidence comes from results, not constant change, how principles outlast trends, and why consistency, recovery, and long-term thinking matter more than advanced methods used too early.

This episode is a reminder that experience doesn’t add complexity, it removes noise, and that good coaching is built through patience, repetition, and learning what actually matters over time.
0:00 Introduction
0:26 What Coaches Outgrow Early in Their Careers
8:30 Why New Coaches Feel Pressure to Constantly Change
16:30 Going Too Heavy on Advanced Training Methods
21:04 Chasing Short-Term Outcomes vs Long-Term Planning
27:59 How Views on Nutrition Changed with Experience
32:17 The Perfect Program Debate
33:32 The Secret Sauce: Consistency Over Perfection
36:40 Making Clients Fall in Love with Training
41:13 What Coaches Should Care Less About
45:09 Closing 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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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]

Send us a text
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]