Between 2 Racks

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In this episode of Between 2 Racks, we finally give the squat the attention it deserves.
We break down why the squat remains one of the most versatile and scalable movement patterns in strength training. From high bar vs low bar positioning to stance width and foot angle, this conversation moves beyond dogma and into application. The goal is not to argue preferences, but to understand leverage, anatomy, and context.
We discuss when to front load, when to back load, and how to choose between goblet, Zercher, safety bar, cambered bar, quad squat, cyclist squat, hack squat, box squat, and wide stance variations. More importantly, we explain why those decisions should reflect the person in front of you, not ideology.
The episode also explores sticking points in the squat, technical breakdown patterns, and how programming adjustments differ for novice, intermediate, and advanced trainees. Whether you are addressing bottom range weakness, mid-range stalls, or upper back collapse, the solution lies in structured progression, not random variation.
If you coach strength athletes, general population clients, or yourself, this episode is a deep dive into one of the most fundamental patterns in training.
The squat is simple. Coaching it well is not.
0:00 Welcome and Introduction to the Squat Episode
1:00 Why the Squat is So Important
3:42 Squat as a Primal Movement Pattern
7:00 High Bar vs Low Bar Squat Discussion
12:41 Pauric's Experience with Low Bar Squat
16:00 Squat Stance and Foot Position
22:27 Breathing Techniques During Squats
28:48 Goblet Squat and Front Squat Variations
31:51 Quad Squat and Cyclist Squat Explained
39:31 Hack Squat Technique and Common Mistakes
42:21 Safety Bar and Camber Bar Squats
50:26 Box Squat vs Squat to Box
55:33 Wide Stance Squat Applications
60:10 Optimizing Squat Macrocycle Resource
65:49 Closing Announcements and Upcoming Events
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 Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision-making.

The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development.

You’ll also hear nuanced discussions on Peterson step-ups, chin-up variations, the 90-degree principle for pressing, and when finishers actually make sense for fat loss clients.

This episode is built for coaches who want clarity, not trends, and for lifters who care about why something is programmed, not just what’s written on the sheet.
0:00 Introduction and Rapid Fire Q&A
0:32 Yielding Isometric to Exhaustion
7:46 Extended Eccentric Methods
12:52 Why Vary Chin-Up Grips
16:55 Advanced Chin Up Variations
22:40 Peterson Step Up Rep Limits
31:12 Contrast Training Load Guidelines
40:00 90° Principle for Bench Press Macrocycles
45:25 Metabolic Finishers for Fat Loss 
46:56 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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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]

Send a text
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]

Send a text
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]