Between 2 Racks

Send us Fan MailIn this episode of Between 2 Racks, we delve into the intricacies of two-a-day training for optimal performance in strength, hypertrophy, fat loss, and power. Our discussion includes essential topics such as periodization strategies, effective training splits, and program design tips to help you get the most out of your two-a-day sessions while avoiding common pitfalls. We explore integrating strength training with other modalities, including speed work, energy systems, conditioning, and mobility work. Additionally, we highlight the crucial role of nutrition and peri-workout in supporting and maximizing the benefits of two-a-day training. Join us for a comprehensive guide to mastering dual training sessions while avoiding common pitfalls.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this installment of Rapid Fire, the KILO Crew dives into the significance of eccentric training and its role in strength training longevity. We discuss Time Under Tension (TUT) and the 1RM Continuum, highlighting their importance in program design. The Crew then explores fat loss strategies across all experience levels—novice, intermediate, and advanced—tailored to specific time frames. We also delve into strength training for mobility, emphasizing the benefits of Functional Range Conditioning (FRC). Finally, we wrap up with insights on Speed-Strength Training. Tune in for a comprehensive 60-minute session packed with strength training knowledge.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode, "Modified Strongman Conditioning: From Yoke to Torso Rotations to Bunny Hops," we explore the significance of modified strongman exercises in "expressing your jackedness" and diversifying training modalities. We delve into over 20 exercises, discussing their benefits and practical applications. Additionally, we emphasize the importance of evaluating the risk-to-reward ratio for each exercise. Join us as we provide expert insights to enhance your conditioning routine and maximize your jackedness.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode, we differentiate between overtraining and overreaching in strength training. Next, we delve into the importance of peri-workout supplements and reveal our go-to daily supplements. We discuss key priorities when designing in-season training programs and share insights on effective strategies for youth athletes in the weight room. We wrap up the episode with a discussion of our favorite power methods. Tune in for practical knowledge to enhance your fitness regimen.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailOur first installment of Rapid Fire Q&A quickly became a not-so-rapid-fire episode, but rather a deep dive on the topics. We explored the intricacies of Training to Failure and then discussed the deadstop method, adjusting training volume, and periodizing remedial exercises. By popular demand, the KILO Crew concludes this episode with our core beliefs on nutrition. Tune in for a comprehensive discussion to enhance your training knowledge and optimize your fitness journey.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailWe are thrilled to unveil our highly anticipated 2025 live education schedule, featuring an array of new courses designed to elevate your professional expertise. Dive into our in-depth curriculum, which now includes the Comprehensive Periodization Seminar, Comprehensive Program Design Seminar, and new Body Composition Seminar! With more occurrences of each course than ever before and a streamlined format of just 2 days per course, there’s never been a better time to expand your knowledge and skills while earning your NASM and NSCA CEUs. Elevate your Personal Training Career and Master Program Design and Periodization with us! Visit WWW.LEARNKILO.COM to secure your space and save today.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailTraining the hip extensors in a dedicated fashion with a broad spectrum of exercises to strengthen the entire strength curve will greatly contribute to overall strength development. In this episode, we discuss a wide range of exercises, such as the King Deadlift, Pin-Touch Goodmorning, B-Stance RDL, Hip Thrust, and Reverse Hyperextension, detailing how each contributes to strengthening the hip extensors through various ranges of motion. Tune in now to discover the critical role of hip extensor training in achieving peak performance!Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode, we delve into the importance of abdominal training. Discover how and why you should always be incorporating ab exercises to improve all of your gains!We kick things off with the Copenhagen Plank, a powerful exercise for targeting the obliques and inner thighs. Next, we explore the Stir the Pot Planks and Plank Walk Outs.Moving on, we introduce the Low Ab Drill, detailing progressions to ensure continuous improvement and benefits of the incorporation of breath work with the Low Ab Drill.The Pallof Press and Wood Chop exercises follow, emphasizing anti-rotational strength.We then compare the Seated High Pulley Crunch against the Kneeling High Pulley Crunch, highlighting the stability benefits of the seated variation for those struggling with hip positioning. These are just some of the ab exercises we cover in the episode! Tune in to take a deep dive into abdominal work. This episode is packed with practical knowledge and detailed insights into abdominal training.And of course, Stephane discusses his love for the Dragon Flag and Rambo 4.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode of Between 2 Racks, we delve into the world of lesser-known lower body exercises, uncovering valuable exercises and their unique benefits. This episode is packed with practical knowledge and expert insights to help you enhance your application of these unique exercises.We start by comparing the safety squat and the cambered bar, providing detailed analysis and applications for each. Next, we explore the nuances between the quad squat and the cyclist squat, before discussing the hack squat's effectiveness in targeting specific muscle groups when performed properly.We will discuss the Romanian Rhythm Squat, explaining its specific implementation for hypertrophy vs performance. Our discussion then shifts to the telemark squat, an often overlooked variation.In the second half of the episode, we compare the lunge and split squat, followed by an in-depth look at the single leg squat and pistol squat, emphasizing their importance in unilateral training. We also cover the techniques and advantages of both the deficit deadlift and sumo deadlift.Listeners will gain valuable tips on the Petersen step-up and learn about the Nordic curl progression to strengthen the posterior chain. To conclude, Stephane shares his particular affinity for the leg press.Tune in to discover these lesser-known exercises and learn how to effectively incorporate them into your training for optimal results.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan MailIn this episode, we examine a variety of unique upper body exercises such as the Javelin Press, Z Press, Behind the Neck Press, Swiss Ball Incline Press, McGill Press, California Press and more. We discuss the benefits of each exercise, the optimal times to incorporate them into your training, and what makes them effective. Additionally, we explore specialized chin-up variations like the Lean-Away Chin-Up and Subscapularis Chin-Up, and conclude with chat on grip strength.Stay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.