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Cluster training is often misunderstood as just another advanced method, but in reality, it’s a way to reorganize work to improve output, not just increase difficulty.

In this episode, we break down what clusters actually are, where they came from, and how they’ve evolved from early strength methods to modern performance training. More importantly, we explain how clusters change the structure of a set to allow for higher quality repetitions, better bar speed, and greater motor unit recruitment without simply adding more fatigue.

We walk through the different types of cluster structures, including basic, undulating, ascending, descending, and wave-based approaches, and explain how each can be used depending on the training goal.

We also cover how clusters apply across strength, power, and hypertrophy, and why their real value lies in improving the quality of work at a given load. From reducing fatigue in power training to increasing mechanical tension in hypertrophy work, clusters offer a more precise way to drive adaptation.

Finally, we discuss where clusters fit within a broader program, when they should be used, and why they are best reserved for more advanced trainees who can actually benefit from the increased complexity.

This episode is about understanding how to manipulate the set itself to get more from the same work.

Because better training isn’t always more work, it’s better structure.

0:00 Introduction

0:23 History of Clusters with Steph

4:17 First Use of the Word "Cluster" in Literature

12:10 Clusters Revived for Strength (Charles Poliquin Era)

12:43 The 5 Types of Cluster Sets

13:04 Basic Clusters (5 Singles)

14:45 Undulating Clusters

16:19 Clusters Are for Advanced Lifters

19:16 Using Clusters for Hypertrophy on Power Athletes

26:53 Pure Strength Clusters and Programming

27:55 Clusters for Power Training

40:35 Cluster Sets In Season

43:18 Rest Distribution vs. Clusters

45:07 Buffers into Accumulation Then Clusters in Intensification

50:29 Final Thoughts on Clusters

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In this Rapid Fire Q&A, we cover a wide range of coaching questions, from Hatfield squats and chains to IMCA, hypertrophy programming, and strength ratios.

More importantly, we unpack the principles behind each decision. When to use variation versus repetition. How intent changes outcomes. Why movement patterns matter more than muscle groups. And how to adjust programming based on the individual in front of you.

This is a coaching conversation, not a list of tactics.

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

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Loading doesn’t stop at the session level. It has to be structured across phases, blocks, and entire training cycles.

In this episode, we break down how to apply loading over time. We define mesocycles, block structures, and macrocycles, and explain how volume and intensity should be distributed to drive specific training outcomes.

We cover ascending, descending, constant, step, peaking, and concentrated mesocycle loading, and when each approach should be used. We also discuss how these strategies fit into accumulation and intensification phases, and how different block models shape long-term development.

Finally, we zoom out to macrocycle planning, where loading is organized across months and years, not just weeks. This is where most coaches fall short, relying on reactive programming instead of structured progression.

This episode is about building a system, not just writing workouts.

Because progression isn’t random, it’s planned.

0:00 Introduction

0:43 What Is a Mesocycle

4:04 Ascending Mesocycle Loading

10:00 Descending Mesocycle Loading

11:22 Constant Loading

14:43 Step Loading

18:18 Peaking Load

21:15 Concentrated Loading

23:54 What Is a Block

24:21 Extensive Blocks

27:05 Intensive Blocks

27:23 Progressive Blocks

29:42 Macrocycle Loading

44:36 Loading for Power

44:52 Max Effort Lift

46:03 Speed Strength

48:47 Loading the Chin-Up

Stay Connected with KILO:

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Loading is one of the most important variables in strength training, yet most coaches and lifters misunderstand how to apply it.

In this episode, we break down what proper loading actually looks like across different contexts, from primary compound movements to assistance work and metabolic training methods.

We cover RM-based loading, estimated 1RM usage, step loading, complex rep schemes, and buffer strategies, along with the common mistakes that lead to stalled progress. We also address why relying on feel, failing to track data, and mismanaging load over time limits long-term development.

This episode is about precision. Not just lifting heavier, but applying load with intent, structure, and consistency.

If you don’t understand loading, you don’t understand training.

0:00 Introduction

0:20 Why Loading is Crucial

0:57 Episode Overview

1:49 Loading Science & Research

7:08 1RM Continuum Explained

8:19 RM Loads Breakdown

12:57 Importance of Tracking

15:34 Session Loading Overview

19:40 Step Loading

30:00 Complex Rep Schemes

36:05 Buffers

40:56 B Series & Assistance Exercises

48:33 Remedial Exercise Loading

52:27 Metabolic-Based Training Methods

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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:

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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:

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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

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In this episode of Between 2 Racks, the KILO Crew breaks down why power training deserves a place in long-term development, even for lifters who are not competitive athletes.

We clarify what power actually is, what it is not, and how it differs from maximal strength. The conversation explores force-velocity relationships, starting strength, explosive strength, and how velocity-based work can complement traditional strain-focused training.

We also discuss who benefits from power phases, where they fit inside a structured training year, and when they make sense within different periodization models. From absolute strength blocks to balanced years, we examine how power can be sequenced intelligently rather than randomly inserted.

Beyond performance, we address overlooked benefits: joint stress reduction, neural refresh, novelty stimulus, and long-term resilience. We explain how power work can serve as both a performance driver and a strategic shift in training emphasis.

For coaches, this episode reinforces an important principle: training quality should not become one-dimensional. Exposure to velocity, when programmed properly, expands capacity rather than distracting from it.

Power is not a trend. It is a tool. The key is knowing when and how to use it.

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.