Show Notes
Send us Fan Mail In this Rapid Fire Q&A episode of Between 2 Racks, the KILO Crew works through a wide range of programming questions that strength coaches and personal trainers run into when building real programs for real clients. The conversation starts with whether different body parts can be trained for different goals within the same macrocycle, and why the answer depends on how far apart those goals are, the client’s limitations, and the recovery cost of the overall plan. From ther...
More from Between 2 Racks
Send us Fan Mail Submit Your Questions! How often should a beginner-to-intermediate powerlifter bench? What determines when a coach should rotate microcycle structures? And when does advanced programming become unnecessary complexity? In this episode of Between 2 Racks, Kelsey DeSanctis and Stephane Cazeault answer five listener-submitted questions covering pressing frequency, strength ratios, program design, long-term periodization, and specialized training methods. The discussion begins ...
Send us Fan Mail In this Rapid Fire Q&A, Stéphane and Pauric break down how coaches can progress training without introducing complexity before it is needed. The episode begins with squat frequency and how training age should influence the structure. For novice trainees, repeating the same rep scheme twice per week can provide the rehearsal needed to improve the lift. As strength increases, heavy-light loading, smaller progressions, and planned reductions in volume can help preserve frequ...
Send us Fan Mail A 12-week macrocycle is more than three months of workouts. It is a defined training period built around one outcome, with every block, mesocycle, microcycle, and training session organized to support it. In this episode of Between 2 Racks, Kelsey, Stéphane, and Pauric break down KILO’s approach to building a 12-week macrocycle for personal training and strength coaching clients. They explain why KILO commonly uses a 12-week timeframe, when shorter or longer macrocycles may b...
Send us Fan Mail In this Rapid Fire Q&A, the KILO Crew works through a wide range of programming questions that all point back to the same coaching responsibility: selecting the right tool for the trainee, the phase, and the training environment. The episode opens with step loading for specialty squats and deadlifts in the B Series. Stéphane and Pauric explain why heavy standalone multi-joint lifts often need to be treated more like primary exercises, including the need for additional war...
Send us Fan Mail Coaches often use “strength training” as though it describes one objective. In practice, the training required to build greater force potential is not the same as the training used to express that potential at the highest possible level. In this episode, the KILO Crew breaks down the difference between building strength and displaying strength through the principles of program design, periodization, intensity, volume, neural adaptation, and fatigue management. They explain wh...