Show Notes
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...
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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...
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Send us Fan Mail How should coaches load giant sets, tri-sets, and advanced German Body Composition methods when fatigue begins to accumulate? The answer starts with understanding what the method is designed to develop. Submit your questions https://form.typeform.com/to/R7JfaTZS In this Rapid Fire Q&A, the KILO Crew explains why metabolic hypertrophy methods should initially be loaded around maintaining the prescribed repetitions and total time under tension. When coaches prioritize load ...