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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 frequency while managing recovery.

They also discuss when direct shoulder work can replace arm or remedial exercises, why foundational program design structures prioritize certain movements, and how to organize two microcycle structures across a 12-week macrocycle.

The conversation then moves into chin-up progression. Rather than forcing repetitions to failure, coaches should use frequent exposure, leave repetitions in reserve, and gradually increase total volume. This approach produces more high-quality work and protects performance in the next session.

Finally, the crew covers how to introduce hypertrophy methods, how much to increase a beginner’s load, and where wave loading fits within a training year. The central principle is simple: methods should reflect the trainee’s conditioning, training age, recovery capacity, and the specific goal of the phase.

Complexity has value when it solves the right programming problem.

0:00 Intro
0:18 Squat frequency and rep scheme programming for beginners
10:17 Shoulder, delt, and arm work placement in program design
13:54 Building a 12-week macro with two microcycle structures
20:32 Why the chin-up isn't a featured OSR lift
28:12 Choosing hypertrophy training methods for new clients
33:07 Progressing load with constant loading standard sets
36:14 Best time to use wave rep schemes
44:18 Wrap up and outro

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

Learn more at ⁠trainkilo.com⁠

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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 be appropriate, and how the plan changes when a client commits to three months versus a full year.

The conversation follows the decisions a coach must make when constructing the plan. First, determine the primary training goal. Then identify the intensity range required to produce that adaptation, select the appropriate periodization model, establish the block loading and structure, assign specific strength qualities to each mesocycle, and organize the weekly training split.

They also discuss phase undulating and linear periodization, progressive, extensive, and intensive blocks, fixed and variable structures, upper-lower and body-part splits, training frequency, recovery capacity, client preferences, training age, and previous training experience.

The central principle is simple: periodization does not end when a coach names the goal. The intensity, sequencing, and structure of the training must be capable of producing it.

Build the outcome first. Then make every layer of the plan support it.

0:00 Introduction and episode overview
0:47 What a macrocycle really means
1:56 Why gen pop clients use 12 week macrocycles
2:39 The four macrocycle goals
3:47 Blocks mesocycles and microcycles explained
9:50 Fitting macrocycles into a full year
10:36 3-week mesocycles and periodization models
11:53 Undulating vs linear periodization
13:22 Comprehensive periodization and program design
18:06 How to determine the macrocycle goal
20:39 Choosing relative vs absolute strength
21:42 Why training age matters
22:37 Relative strength ratios explained
27:54 Choosing a periodization model
28:45 Fixed variable and integrated block structures
30:08 Determining mesocycle strength qualities
30:55 Building the microcycle structure
33:40 Training splits at three sessions per week
35:56 Body part splits for advanced trainees
45:14 Final tip on intensity and goal setting

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.

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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 warm-up sets when the loading demands change significantly.

They also cover ankle mobility, why frequency and joint mechanics need to be considered beyond loaded stretching, and when a lat pulldown is a better starting point than the chin-up progression. For novice trainees, the priority is building upper-back strength, elbow flexor strength, torso control, work capacity, and an improved strength-to-bodyweight ratio before dedicating a large portion of the session to chin-up-specific work.

Additional questions include incline bench angles within the 90° principle, structuring two strength days around CrossFit, keeping higher-repetition assistance work in a novice fat-loss phase, selecting performance markers for defensive linemen, and choosing pressing variations for trainees with limited overhead mobility.

The episode closes with a direct discussion of speed, agility, and quickness drills. The crew separates quick feet from true quickness, explains the roles of reaction time and maximal strength, and questions training methods that cannot be measured or transferred clearly to sport.

Choose the right tool for the athlete in front of you.

00:00 Intro and rapid fire Q&A setup

00:19 Step loading vs constant loading for specialty squats and deadlifts

08:19 Improving ankle mobility beyond calf raise holds

10:44 Lat pulldown vs chin up progression for new clients

20:45 Choosing incline bench angle with the 90 degree principle

24:32 Programming strength days around CrossFit training

30:10 Rep schemes for assistance work in a novice fat loss phase

34:15 Indicator lifts for defensive linemen

39:02 Alternatives to overhead press for limited shoulder mobility

42:11 The value of SAQ and quickness training drills

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.