KOSTA TELEGADAS - TACTICAL S&C COACH #121

Kosta (tactical S&C, based in Italy) went from banged-up high-school hooper to the guy tactical units trust to get strong, stay healthy, and still have a life. He’s blunt about the college grind, ruthless about simplicity, and laser-focused on building careers that don’t burn you out—or your athletes.In-this-playbook:•  Tactical template that adapts itself. Build a 5-day master plan, then strip to 3-day and 2-day versions without losing intent. Color-code sessions for 20/45/60-minute windows (red/blue/black): hit the must-dos when time is tight, expand when you can. Consistency > perfection.•  Auto-regulate like an adult. Program by ranges (think 70–77% RI), push when the bar’s moving, pull when life’s heavy. Swap regressions on the fly (belt squat, front-rack split squat, DB patterns) so training never stalls just because someone hates back squats.•  Be first, then be good. Bridge U.S. coaching savvy with European science; bring basic S&C into sport cultures that never had it. Simple, repeatable work wins—ask the judo kids who stopped getting hurt and started winning.Upcoming Webinar – 7th FebruaryOn the 7th of February, I’ll be speaking at a live webinar hosted by the Italian Strength and Conditioning Society, focusing on leadership and soft skills in high-performance sport. This session will explore the practical, often overlooked elements of leadership that directly impact athlete buy-in, staff alignment, and performance environments. The webinar runs from 09:00–11:30 (GMT+1) and includes one educational credit. Secure your spot via the link below.Get your ticket HERE ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.Kosta's Social:Instagram - @coach_telegadasManny' Social:Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enquiries:mannysilveira@primitiveathletix.com