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In this episode of Between 2 Racks, we break down what actually changes in training as you get older and what does not.

There is a growing conversation around strength training for longevity, especially for those in their forties and beyond. But much of the discussion lacks context. Blanket statements about rep ranges, intensity, or “age appropriate” training miss the bigger picture.

We explore the real factors that influence performance as you age: recovery capacity, life stress, hormonal changes, mobility limitations, and accumulated training history. More importantly, we clarify the difference between age as a number and age as a reflection of lifestyle.

We discuss how volume tolerance may shift, why intensity should not disappear, and why mobility and movement quality become non-negotiable. We also address the role of external stressors, chronic load, and the long-term consequences of detraining.

For coaches, this episode reinforces an important principle: you do not program for age. You program for the person in front of you. The fundamentals of progressive overload, consistency, and movement quality do not expire at 40.

Train well early. Stay consistent. Adapt intelligently.

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

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In this episode of Between 2 Racks, we finally give the squat the attention it deserves.

We break down why the squat remains one of the most versatile and scalable movement patterns in strength training. From high bar vs low bar positioning to stance width and foot angle, this conversation moves beyond dogma and into application. The goal is not to argue preferences, but to understand leverage, anatomy, and context.

We discuss when to front load, when to back load, and how to choose between goblet, Zercher, safety bar, cambered bar, quad squat, cyclist squat, hack squat, box squat, and wide stance variations. More importantly, we explain why those decisions should reflect the person in front of you, not ideology.

The episode also explores sticking points in the squat, technical breakdown patterns, and how programming adjustments differ for novice, intermediate, and advanced trainees. Whether you are addressing bottom range weakness, mid-range stalls, or upper back collapse, the solution lies in structured progression, not random variation.

If you coach strength athletes, general population clients, or yourself, this episode is a deep dive into one of the most fundamental patterns in training.

The squat is simple. Coaching it well is not.

0:00 Welcome and Introduction to the Squat Episode

1:00 Why the Squat is So Important

3:42 Squat as a Primal Movement Pattern

7:00 High Bar vs Low Bar Squat Discussion

12:41 Pauric's Experience with Low Bar Squat

16:00 Squat Stance and Foot Position

22:27 Breathing Techniques During Squats

28:48 Goblet Squat and Front Squat Variations

31:51 Quad Squat and Cyclist Squat Explained

39:31 Hack Squat Technique and Common Mistakes

42:21 Safety Bar and Camber Bar Squats

50:26 Box Squat vs Squat to Box

55:33 Wide Stance Squat Applications

60:10 Optimizing Squat Macrocycle Resource

65:49 Closing Announcements and Upcoming Events

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com

Send a text

In this Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision-making.

The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development.

You’ll also hear nuanced discussions on Peterson step-ups, chin-up variations, the 90-degree principle for pressing, and when finishers actually make sense for fat loss clients.

This episode is built for coaches who want clarity, not trends, and for lifters who care about why something is programmed, not just what’s written on the sheet.

0:00 Introduction and Rapid Fire Q&A

0:32 Yielding Isometric to Exhaustion

7:46 Extended Eccentric Methods

12:52 Why Vary Chin-Up Grips

16:55 Advanced Chin Up Variations

22:40 Peterson Step Up Rep Limits

31:12 Contrast Training Load Guidelines

40:00 90° Principle for Bench Press Macrocycles

45:25 Metabolic Finishers for Fat Loss

46:56 Closing Remarks

Stay Connected with KILO:

• Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
• Subscribe: Never miss an episode! Subscribe to Between 2 Racks on Apple, Spotify and YouTube.
• Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
• Follow Us: Keep up with the latest updates and join our community on YouTube, and Instagram.
• Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
• Want to Contact us?: Reach out to us at info@kilostrengthsociety.com