KILO Strength Society

This past Saturday we held our final session at KILO (followed by Mimosas & Doughnuts). It was so bittersweet. We’ve been reflecting over the last few days and we are so proud of the community we built in Huntington Beach. It is a family. One of the coolest moments for us on Saturday was seeing everyone celebrate with us. Yes, we will be moving away, but just like a true family, they support and celebrated the next chapter with us. Alex will continue to watch over them and wr...ite programs for everyone, but we all know it won’t be exactly the same. To all of you that have been a part of KILO HB in the last 5 years, from the bottom of our hearts, thank you. Thank you for showing up, training hard, laughing with us, dancing with us, growing with us, supporting us, listening (sometimes) to us, putting your weights back, putting up with Alex and Kelsey cracking jokes, dealing with Steph always beating everyone on the leaderboard, competing with each other, helping each other, and for just being awesome. We will miss you. Keep training smart and keep training hard. Forever OG Strength Society Family With Love, KILO Crew Kelsey, Alexandra & Stephane

This is a bittersweet decision for us. We could not be more excited for our move to Miami, but with such a big move, there are other projects we need to postpone as Miami will be our priority for 2021. Please watch the video regarding our decision to press pause on KILO Supplements. And shop the MOVING SALE NOW! This really is while supplies last! We emailed our list yesterday evening and our Limited Edition KILO Miami Shirt is almost sold out!... Shop now https://kilolife.com/ ALIVE & REVIVE ON SALE 25% Off 12-Week Training Bundles Online Education 25% Off Everything on sale! Thank you for your continued support

3 Reasons We Are Moving KILO to Miami

Throwing it back to the Hypertrophy Training Camp a few weeks back! The majority of this group was also at the Body Composition Training Camp right before... so it was 2x training for 6 days in a row They went from lovely Ascending Velocity, German Body Comp, Giant Sets, VMA to Broad Pyramid, Heavy-Light, Paler Descending, more Giant Sets, Back-Off Sets and wrapped it all up and an Arms & Shoulders Triset!... WE ARE SO HAPPY WE GOT TO HOST YOU ALL! Welcome to the Strength Society family

Throwing it back to the Body Composition Training Camp a few weeks back! We just wrapped up 3 weeks of hosting courses and private mentorships and we’re still feeling the energy in our space. We missed this so much. Brewing coffee in the morning, chatting before class starts, talking business, talking training, sharing stories, making new friends, diving deep into content in the classroom and training hard during the sessions. This group did not disappoint, they trained hard!... Thank you for joining us and welcome to the Strength Society family

Best of luck to our little (big) man Jimmy in Spring Training 2021 for the Houston Astros! Jimmy worked his ass off this Off Season and it shows. We will miss you Jimmy! Thanks for being a member of our Strength Society family

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Thank you for hanging out with us for the last 15 days Leslie! Leslie endured the Body Composition, Hypertrophy and Sports Specific Training Camps then completed 3 days of Private Mentorship with Stephane. Getting to know our students on a personal level is an incredible part of what we do.... I guess we’ll see you in one month Looking forward to following your success! Welcome to the Strength Society family!

Wrapped up the courses with this group of pretty cool dudes! They spent five days with us for the Sports Specific Training Camp and went DEEP into Sports Performance Periodization, Assessments and Training Methods. Welcome to the Strength Society family

Reminiscing... looking forward to returning to Montréal one day!

Another method of how you can manipulate exercises to address weaknesses within the strength curve is to preform 1 & reps. Normally the rep is completed in the weakest part of the movement, however there are times you may also want to complete the rep in the strongest part of the movement as well.... When completing the rep in the area of greatest mechanical disadvantage, you will increase the time under tension for the muscle fibers producing force in this position. This can help increase the strength of these fibers. Since this is the weakest portion of the movement and the load you use is limited by the weakest portion of the movement, increasing the strength in this particular range will increase the strength of the full movement. An example of when this could be useful is completing an additional rep in the bottom of a split squat. The VMO has the greatest recruitment in the bottom range and the top end range of motion. When we complete split squats, we are at the greatest mechanical disadvantage in the bottom range, completing an additional rep is going to place more stress on the VMO in this lengthened position when its highly recruited. This can lead to faster strength gains for this exercise. When completing the rep in the area of greatest mechanical advantage you will not increase the strength across the full range of motion, but it can allow for greater time under tension without sacrificing the load used too significantly. This can lead to greater levels of hypertrophy of the specific muscle groups. An example of this would be completing an additional rep at the top of a close grip bench press. This is the strongest position within this exercise and your ability to produce force at this point is at its greatest. This means you will be able to complete an additional rep in this position without having to sacrifice the load nearly as much as if you completed it in the bottom position. This will allow for greater time under tension with greater loads for the muscle groups which can lead to greater levels of hypertrophy.

We can’t begin to explain how much we miss this! We miss all of you! Happy to see so many of you continue to learn via our online courses and online mentorships, but for those of you who have joined us in person, you know it’s not the same as being at KILO surrounded by motivated, intelligent and just all around awesome people from all around the world. We are holding a Body Comp (Feb 17-19), Hypertrophy (Feb 20-22) and Sports Specific (Feb 24-28) at our facility next month. ...It will be limited capacity and only available for our US students, we are really looking forward to being with those who can join us. Much love KILO Crew

There are several methods in which you can manipulate training variables to account for the advantages and disadvantages of strength curves.... Firstly, you can overload particular points along the strength curve with exercise choice and body position while still completing the full range of motion. An example of how changes of body position can affect the point of overload can be seen with elbow flexion. If we want to overload the bottom end of the strength curve to a greater extent, we could choose a Scott Curl. When completing Scott Curls, your arm will be parallel with the ground in the bottom third of the range of motion, this will be the point at which gravity will have the most effect on the weight. To overload the top end range of the strength curve we could complete an Incline Bench Curl. This exercise places are arm parallel with the floor in the top third range of motion and overload will be greatest when close to the peak contraction. Finally, to overload the mid-range of the strength curve we could preform a standard seated or standing curl variation. In these exercises’ gravity has the greatest effect when the elbow is bent 90. We may want to manipulate body position or exercise selection to overload different points along the strength curve to help strengthen other exercises or fix sticking points. An example of this could be, if you are trying to improve your chin up performance and you are weak at the top of the range of motion. It may be beneficial to train the elbow flexors using an Incline Bench Curl variation. This will strengthen the elbow flexors in the specific range of motion that will help to assist you through the sticking point.

All exercises and movement patterns have strength curves. The three types of strength curves observed are listed below:... Knowing the strength curve of an exercise/movement pattern you are trying to improve is important when deciding on methods to implement to address current weaknesses. In ascending strength curves, you are at the greatest mechanical disadvantageous position (position with the least ability to produce force) in the bottom of the movement. As you complete your concentric, your mechanical advantage increases along with your ability to produce force. The load you can use with exercises with an ascending strength curve is limited by your weakest position, this can lead to the range of motion with greater mechanical advantage not being stressed through training. Ascending strength curves occur in movements such as squatting and bench press. Descending strength curves are characterized by the movements that have the greatest mechanical advantaged in the lengthen position and the least mechanical advantage in the contracted position. Chin-ups and row variations are a good example of descending strength curve movement patterns. Bell shaped strength curves need the greatest force output during the mid-range of the movement, with both the top and bottom of the movement requiring less force. A standing bicep curl is an example of an exercise with a bell shaped strength curve. Due to gravity’s action on the weight and the lever length, at 90 elbow flexion the greatest amount of force will be required to lift the weight. At the top and bottom of the movement the moment arm will be shorter, and less force will be required. In Part 2 we will look at how you can manipulate training variables to account for the advantages and disadvantages of strength curves.

Detraining is also an issue for in-season athletes. When in-season, athletes cannot dedicate the same level of resources to resistance training. However, it is extremely beneficial to retrain dynamic flexibility, hypertrophy, strength and power levels for performance and injury prevention.... In sports that have a long preparatory period (several months) and a short competition period (2-3 weeks), it may be advisable to stop resistance-based training for enhanced recovery. Due to the detraining period being short, de-adaptation will be minimal. However, for sports with long seasons (several months) if maximal strength loads are not used to some capacity throughout this period, a large detraining effect will occur. Athletes with long seasons will have increased recovery demands during the season with matches and sports practice, so it will be more beneficial for them to complete shorter duration resistance training sessions (30-40 minutes) with less volume. These athletes will also have predetermined in-season period, from this we can periodize the stimulus and try to retain more adaptations gained in the off-season. One method we can use to complete this is using a conjugate system within our microcycle to allow us to maintain more than one quality. , , : A1. Split Squat 4 Sets 6-8 Reps 3.0.1.0 Tempo 90 Second Rest A2. Glute Ham Raise 4 Sets 4-6 Reps 4.0.1.0 Tempo 90 Second Rest B1. Overhead Press - DB 4 Sets 6-8 Reps 3.0.1.0 Tempo 90 Second Rest B2. Row - Seated - Medium - Supinated 4 Sets 6-8 Reps 3010 Tempo 90 Second Rest A. Front Squat 5 Sets 2-3 Reps 30X0 Tempo 240 Second Rest B1. Bench Press 5 Sets 2-3 Reps 30X0 Tempo 120 Seconds Rest B2. Chin-Up - Wide - Neutral 5 Sets 2-3 Reps 30X0 Tempo 120 Second Rest

- .... This can provide a significant enough stimulus to preserve strength levels. During these sessions the intensity should remain high to retain neural factor associated with strength. Since neural mechanisms cause the initial loss of strength it is extremely beneficial to train these even at a more reduced volume and frequency than normal. Also, since training that focus on both the eccentric and concentric muscle action lead to greater strength retention, training in this manner will provided greater benefits during periods of low frequency. : A. Squat 4 Sets 4-6 Reps 40X0 Tempo 180 Second Rest B1. Overhead Press 4 Sets 4-6 Reps 40X0 Tempo 90 Second Rest B2. Chin-Up - Medium - Supinated 4 Sets 4-6 Reps 40X0 Tempo 90 Second Rest C1. Press - Flat - DB 3 Sets 8-10 Reps 3010 Tempo 90 Second Rest C2. Row - Seated - Close - Neutral 3 Sets 8-10 Reps 3010 Tempo 90 Second Rest A. Deadlift 4 Sets 4-6 Reps 4.1.X.0 Tempo 180 Second Rest B1. Bench Press 4 Sets 4-6 Reps 4.0.X.0 Tempo 90 Seconds Rest B2. Chin-Up - Wide - Neutral 4 Sets 4-6 Reps 4.0.X.0 Tempo 90 Second Rest C1. Split Squat - DB 3 Sets 8-10 Reps 3.0.1.0 Tempo 60 Second Rest C2. Leg Curl - Standing 3 Sets 6-8 Reps 4.0.1.0 Tempo 60 Second Rest