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Episode 100 breaks down how we actually individualize training, and why systems are only the starting point.

We walk through assessment, volume, periodization, and exercise selection, and how these decisions evolve with real client data over time.

If you’re a coach looking to move beyond templates and make better programming decisions, this episode will give you clarity.

0:00 Introduction - Episode 100

2:15 Systems vs. Individualization

4:44 Assessment and Initial Evaluation

9:37 Frequency, Volume, and Split Design

17:31 Periodization Models

21:55 Wave Periodization and Block Structure

44:41 Exercise Selection and Variation

51:20 Work Capacity Considerations

59:57 Phase Duration and Loading

1:10:56 Final Thoughts

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan Mail

In this Rapid Fire Q&A episode of Between 2 Racks, the KILO coaches break down key programming and coaching questions submitted by listeners.

The conversation opens with influential coaches and researchers who shaped their approach, including Charles Poliquin, Tudor Bompa, Mike Stone, Bryan Mann, and Dan Baker, and how these ideas still influence program design today.

From there, the episode moves into practical coaching decisions, including:

• How to introduce novelty without losing structure
• How to assess limiting factors and technical breakdown
• What to look at when a client plateaus
• Why Achilles injuries may be increasing in sport
• How training load spikes impact injury risk
• Programming for inconsistent gen pop clients
• When to move from linear to undulating periodization

Throughout the episode, the focus remains the same: strong coaching is built on principles, observation, and consistent decision-making, not trends.

If you're a personal trainer or strength coach looking to think more clearly about program design and athlete development, this episode will help sharpen your approach.

0:00 Intro
0:21 Influencing coaches and researchers
17:46 Training clients with 5 to 7+ years experience
27:10 How to assess limiting factors
34:00 When an athlete or client plateaus
38:06 Achilles tears in sports
44:58 Rate of force development exercises
45:50 Weight cutting stress management
47:10 Training inconsistent gen pop clients
49:36 Linear vs undulating periodization for beginners

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan Mail

In this Rapid Fire Q&A episode of Between 2 Racks, the KILO coaches tackle a wide range of programming questions submitted by coaches and listeners.

First, we want to take a moment to wish Alexandra the best. Alex has been part of KILO since the very beginning, back in 2016 when it first started as a gym in California. As she moves into a new chapter focused on building her own brand, we want to thank her deeply for the years we spent building together and wish her nothing but success.

If you’ve enjoyed hearing Alex on the podcast over the years, you can continue following her journey on Instagram at @alexandra.bernardin.

The conversation opens with a deep dive into load buffers and how they can be used to manage fatigue, improve intermuscular coordination, and maintain training quality across a block. The coaches explain the difference between traditional loading and buffer-based approaches.

From there, the discussion moves into exercise selection, specifically how coaches should approach choosing Squat 2 variations. The team explains why exercise selection is rarely a simple decision and how context, training phase, athlete strength levels, and program progression all influence the choice.

The episode also explores topics like:

• When challenge sets and intensifiers can help drive hypertrophy
• Whether specialty techniques are useful or simply time-efficient tools
• How coaches should approach squat training with young athletes
• The growing use of isometrics in youth training
• Why experienced coaches often move away from trendy methods over time

Throughout the conversation, the focus remains on coaching decisions, not shortcuts. The goal is to clarify the principles behind programming choices so coaches can better understand why certain tools are used and when they actually make sense.

This episode is another reminder that strong programming isn’t about chasing methods. It’s about applying principles with consistency and judgment.

Let’s kick it.

0:00 Welcome & Introduction
0:54 Alex's Departure Announcement
1:45 Rapid Fire Q&A Begins
1:50 Training Buffers for Absolute Strength
17:13 Choosing Squat Variations
22:21 Running Specific Training & Isometric Drills
34:13 Challenge Sets & Hypertrophy
39:12 Youth Athletes & Isometric Training
42:07 Beliefs That Have Changed Over Time
50:39 Wrap Up & Episode 100 Teaser

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.