by KILO Crew
<p>Welcome to Between 2 Racks, the podcast where strength training meets strategy, brought to you by the expert coaches at KILO. This is your go-to source for actionable insights and in-depth discussions on all things strength training program design and periodization.<br><br>Hosted by seasoned professionals with years of hands-on experience, we deliver practical knowledge to elevate your coaching game and transform your understanding of effective training.<br><br>Each episode is packed with expert advice and real-world applications. Tune in, take notes, and transform your approach to fitness. Let's kick it!</p>
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🇺🇲
Publishing Since
5/8/2024
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April 21, 2025
Send us a text Welcome to this episode of Rapid Fire, where we’re answering your burning questions! Ever wondered if undulating periodization works with GBC cycles or if it defeats the purpose of intensification phases? We’ve got the answer. Curious about the best time to use FRC PAILS & RAILS? We’ll break it down. But that’s not all—we elbows flaring during the Overhead Press and how to fix it, the reasoning behind DB lunges in intensification phases, and how split squat variations fit i...
April 14, 2025
Send us a text Tune in for our thoughts on staying active beyond the weightroom and the importance of building a truly active lifestyle. It might come as a surprise, but we’re firm believers in the importance of staying active beyond just strength training. Fitness isn’t only about lifting weights; it’s about moving with purpose and variety throughout your life. From the energy of weekend warriors and the diversity of cardio options to the overlooked benefits of flexibility and mobility, we’l...
April 7, 2025
Send us a text It’s time to dive into a jam-packed Rapid Fire Q&A episode! We kick things off by exploring the science behind the 60-minute cortisol-testosterone explanation and breaking down how understanding these studies impacts training decisions. Next, we discuss adapting a 4-day OSR program into a 3-day microcycle, offering tips to restructure and organize it effectively. For general population clients, we explain periodization strategies and how to manage training volumes (low, med...
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