Shows
Samson Strength Coach CollectiveKosta Telegadas | The Tactical Advantage Kosta Telegadas, tactical strength and conditioning coach, joins the Samson Strength Coach Collective to share his journey from collegiate coaching to the tactical field. He discusses the realities of burnout, job instability, and how side projects can provide both financial and professional freedom. Kosta emphasizes the importance of networking, time management, and building relationships to succeed in the strength coaching world. He also shares his unique experiences coaching abroad, navigating cultural differences, and finding purpose beyond winning championships.Key Takeaways:Proactive action is essential for growth in strength coaching.The tactical sector o...
2025-08-151h 24
Masculine Health Solutions#248 - THE FUTURE OF FITNESS with Kosta TelegadasGot Questions? https://calendly.com/conrad-rodriguez/30-minute-coaching-sessionGet THE BEST PENIS EXTENDER ON THE MARKET! CLICK HERE 👈🏽👈🏽IG: @coach_telegadasAll Links here LinktreeIn this episode, CJ Rodriguez and Kosta Telegadas delve into the world of functional fitness, focusing on High Rocks and its appeal as a more accessible alternative to CrossFit. They discuss the evolution of CrossFit, the importance of coaching, and the role of community in fitness events. The conversation also touches on the significance of authenticity in fitness content and the legacy that fitness professionals aim to leave behind. Kosta emphasizes the need for realistic goals and the impact of emotional intelligence in today's youth, particularly young men.00:0...
2025-05-2733 min
Peak Performance Perspectives with Mark Talukdar#129-Debunking Fitness Myths: From Strength Training to Mental Sharpness with Kosta TelegadasIn this episode of the Peak Performance Perspectives Podcast, host Mark Talukdar welcomes Kosta Telegadas, an experienced strength and conditioning coach, Brazilian Jiu-Jitsu enthusiast, and advocate for resilience and peak performance. Kosta shares his insights on how discipline, physical fitness, and a resilient mindset are the cornerstones of personal and professional success.
Kosta explains how peak performance isn’t just about excelling on the mat or in the weight room but extends to everyday life, relationships, and career goals. He highlights the importance of adaptability, saying that resilience stems from small, consistent actions taken daily. Whether it’s wr...
2025-01-0635 min
Masculine Health Solutions#217 - STRENGTH AND CONDITIONING a DEEP DIVE, Mindset, Fitness MYTHS and MORE with Kosta TelegadasIG: https://www.instagram.com/coach_telegadas/
LinkedIn: https://www.linkedin.com/in/kosta-telegadas-744993105/
Website: https://www.3sportsscience.com/
Email: CoachKostaTelegadas@Gmail.com
In this episode of the Masculine Health Solutions podcast, CJ Rodriguez and Kosta Telegadas discuss the importance of strength and conditioning, Kosta's journey in the field, and the current state of fitness in America. They explore the mindset required for effective training, the differences between performance and health-focused training, and how to approach training for different age groups. The conversation also touches on the role of TRT in old...
2024-12-021h 04
White Coat WarriorsResistance Training for Recovery & Prevention with Dr. Myers & Coach Kosta | White Coat WarriorsJoin Dr. Chris Myers on White Coat Warriors as he interviews renowned strength coach Kosta Telegadas. Explore the secrets of resistance training and its critical role in injury prevention and recovery. Learn about Kosta's journey from high school basketball player to a top strength coach and get actionable advice on managing sleep and stress. Perfect for young doctors and anyone interested in enhancing their physical and mental well-being, this episode is packed with valuable insights.In this episode of White Coat Warriors, we delve into Resistance Training. Special thanks to our sponsor, DeltaG Ketones, for powering our...
2024-07-2441 min
Cheeky Mid WeekyKosta Telegadas | Serving Those Who Serve UsWorking with tactical personnel is something that coaches need to take seriously. Find out how to achieve success with these athletes from Kosta Telegadas. Kosta is an experienced Strength & Conditioning Coach with a demonstrated history of working in the sports performance industry. Skilled in Programming, Rehabilitation, Sports Performance, and Team Work. Strong consulting professional with a Master's degree focused in Exercise Physiology, Concentration in Strength and Conditioning from The University of Miami.___FREE EMAIL COURSEAspiring https://strengthcoachnetwork.com/aspiring-leadAssistant https://strengthcoachnetwork.com/assistant-leadDirector https://strengthcoachnetwork.com...
2024-04-171h 28
Cheeky Mid WeekyGaining Trust With Tactical AthletesThinking about making the switch from college S&C to working in the military with tactical athletes? It is not as easy as you might think. Learn from a coach who has done it himself - Kosta Telegadas M.S.Ed, CSCS, XPS___FREE EMAIL COURSEAspiring https://strengthcoachnetwork.com/aspiring-leadAssistant https://strengthcoachnetwork.com/assistant-leadDirector https://strengthcoachnetwork.com/director-lead___From our sponsors: TeamBuildr 🌎Site:https://www.teambuildr.com/enTeamBuildr is a platform for any coach in any...
2024-04-1517 min
Monarch Human Performance PodcastKosta Telegadas (Solvere): Strength and conditioning within fighter pilots.** The views expressed in this episode are those of Kosta Telegadas and do not represent those of the Department of Defence or its contractors**
Kosta Telegadas currently serves as a strength and conditioning coach for the United States Air Force fighter pilots working on the Optimizing Human Weapons Systems (OHWS) contract. Prior to his role in the tactical setting, Coach Telegadas got his undergraduate degree in Kinesiology with a concentration in exercise science from Longwood University and his Master’s of Exercise Physiology with a concentration in Strength and Conditioning from The University of Mi...
2023-01-0639 min
Powering PerformanceTraining Pilots With Kosta TelegadasWe are joined by Kosta Telegadas, Strength Conditioning Specialist at Langley Air Force Base. Tune in to hear about the different training protocols used to prepare pilots and how these approaches differ from training for ground soldiers.
2021-09-0935 min
The Proper MillennialEpisode #24: Declan McDonald - A Life In Sales, Qualifying An Employer, Understanding Client Needs, & MoreDeclan McDonald was born in the greater Washington DC area and got his bachleor's degree from Longwood University in 2018. Since Graduatoon Declan has worked in software sales for two different companies. In this Episode, Declan and I discuss his career in sales. We go over qualifying an employer, understanding client needs, the fine line between a con artist and good salesman, & more. If you would like to reach Declan to connect his email is below:
Email; DeclanMcDonald18@Gmail.com
As always, please let me know if you all have any feedback on t...
2020-12-2026 min
Where We Are TodayEpisode 8 - Kosta TelegadasKosta is a good friend of mine from Longwood, who is a strength and conditioning specialist by trade and an entrepreneur by nature. We breakdown Kosta's growth through various parts of his career, his relationships, friendships and much much more
2020-12-1145 minThe Proper MillennialEpisode #23: Jeremy Aspa - Understanding The Athletic Training Field, The Need For Protocols In The Work Place, "Jumping In The Fire", Over Communication, & MoreThis weeks episode features Jeremy Aspa. A native of the Hampton-Roads/Virginia Beach area, Aspa went to school at GMU for athletic training and has worked at all levels in the field. In this episode, Jeremy breaks down the life of an Athletic Trainer, the need for protocols in the work place, "Jumping into the fire", over communication, & more. If you would like to reach Jeremy his contact information is listed below:
Email: Jeremy.Aspa@Gmail.com
Instagram: Jeremy.Aspa.AT
As always, please let me know if you all have any feedback...
2020-11-1542 minThe Proper MillennialEpisode #22: Phil Reichhoff - Creating Your Own Opportunity, Sacrifice For Your Passion, High School Education, Elevating Others, & MorePhil Reichhoff is a native of Virginia Beach, VA and currently serves as the strength and conditioning coach at Cape Henry High School. Phil has had extensive time working with athletes of all levels and gave some great insight in this episode. We discuss how you can create your opportunity, how much sacrifice is worth it, what working at a high school is like, his time with the Washington Wizards, elevating others in all aspects, & more. If you would like to reach Phil his contact information is listed below:
Email: PhilReichoff@CapeHenry.Org
2020-11-081h 00The Proper MillennialEpisode #21: Bharani Sankar - Understanding Supply Chain, The Age To Take Risks, Working At Start Ups, "The Bubble", & MoreBharani Sankar is a Richmond, VA native and former D1 athlete at Longwood University. Over the years he has grown in his industry and comes on the podcast to share his insight on being a young professional. In this episode Bharani & I discuss his roles he has had in the supply chain industry, how taking risks has helped us at our age, what working at start ups is like, getting away from "the bubble", & more. Bharani gave a very insightful episode and I hope to have him back on someday in the near future. If you would like to r...
2020-10-3146 minThe Proper MillennialEpisode #20: Christian Cioffi - Knowing Core Values, Lessons Learned From Being Furloughed, Perspective, Communication, & MoreToday's episode features Christian Cioffi. Cioffi is a native of the state of Pennsylvania and is a college strength and conditioning coach. In our conversation, Coach Cioffi & I discuss knowing what your core values are, lessons learned from being furloughed in COVID, side work, perspective from free labor, coaching, communication, & more. If you would like to reach Christian, his contact info is below:
Instagram: CCioffi_Strength
Email: CCioffi@Gmail.com
As always, please let me know if you all have any feedback on the episode. My contact information is below:
Instagram: Co...
2020-10-2630 min
Breaking Into Athletic PerformanceTactical Strength and Conditioning Part 2This episode features many different topics. We had the unique opportunity to speak with Kosta Telegadas, a tactical strength and conditioning coach working in the military setting. This episode is part two of our chat with him, and includes many topics; but focuses on programming in the tactical setting. Below is all of Kosta's contact information and how to find his podcast.
email: ktelegadas1993@gmail.com
Instagram: coach_telegadas
Twitter: kTelegadas
https://open.spotify.com/episode/3mlrirEz5pBtIuAq6rZQX9?si=xQtrn4JiS76RUhbKr9BKtQ&context=spotify%3Ashow%3A5iKWBbTc6...
2020-10-1950 minBreaking Into Athletic PerformanceTactical Strength and Conditioning Part 1This episode features many different topics. We had the unique opportunity to speak with Kosta Telegadas, a tactical strength and conditioning coach working in the military setting. This episode is part one of our chat with him, and focuses on the mental health of a strength coach. Below is all of Kosta's contact information and how to find his podcast.
email: ktelegadas1993@gmail.com
Instagram: coach_telegadas
Twitter: kTelegadas
https://open.spotify.com/episode/3mlrirEz5pBtIuAq6rZQX9?si=xQtrn4JiS76RUhbKr9BKtQ&context=spotify%3Ashow%3A5iKWBbTc6lsx9P8...
2020-10-1952 minThe Proper MillennialEpisode #19: Jake Edmonds -Pharmaceutical Sales, Maintaining Client Relationships, Coming Prepared, & MoreToday's episode features Jake Edmonds. Jake is a native of the greater Richmond, VA area and played D3 football at Hampton-Sydney College in Farmville, VA. In our conversation, Jake & I discuss pharmaceutical sales, how to maintain client relationships, being the most prepared, & more. If you would like to reach Jake, his contact info is below:
Instagram: Jake_Edmonds
Email: JEdmonds@Avionrx.com
LinkedIn: https://www.linkedin.com/in/jake-edmonds-664172100/
As always, please let me know if you all have any feedback on the episode. My contact information is below:
I...
2020-10-1838 minThe Proper MillennialEpisode #18: Landon Cooper - Graphic Design, Combating Burnout, Work Life Integration, Passion, & MoreLandon Cooper grew up going from city to city in a military family. He grew a love for design at a young age and graduated with his degree in graphic design from Longwood University in 2016. Since graduation Landon has held multiple high level positions in his field and recently has gone on to be a full time freelance designer. In this episode we discuss how to break into the graphic design world, dealing with psychological burnout, work life integration, "bleeding" for what you do, & more. If you'd like to reach Landon, his contact info is below:
Twitter...
2020-10-1150 minThe Proper MillennialEpisode #17: Marcus Marin - Pros of Online Graduate School, Lessons From Military, Being the Underdog, Growing Up Fast, & MoreMarcus Marin graduated from Longwood University this past year and currently is enrolled in his Master's program online during the pandemic. A native of Alexandria, VA, Marin grew up an underdog and came on the air to share his story with me. In this episode Marcus and I discuss his experience growing up Latino, his time in the military, pros/cons of online school, knowing your "why" in order to be successful, and more. Thank you to Marcus for coming on the air. If you would like to reach him, I have listed his contact information below:
T...
2020-09-1643 minThe Proper MillennialEpisode #16: Michael Lamons - Competition in Sales, Buying Real Estate, Say "Yes" To Opportunity & MoreMichael Lamons went to Longwood University for School and to run cross country. Over his life being a competitive athlete he's learned so much which translates to sales. In this episode we discuss Michael's background, his current role in sales, lessons learned from sport, saying "yes" to opportunity, and what he has learned from coaching kids. If you would like to reach Michael, his contact information is below:
Instagram: MichaelLamons
Email: Michael.Lamons13@Gmail.com
LinkedIn: https://www.linkedin.com/in/michael-lamons/
As always, please let me know if you all...
2020-09-0530 minThe Proper MillennialEpisode #15: John Pacheco - Investing in Courses, Utilizing Mentors, Teaching Kids, and "Being a Sponge"John Pacheco currently serves as the assistant strength and conditioning coach at Windermere Prep right outside Orlando, FL. In this episode John and I discuss him utilizing downtime to invest in courses to better his skill set, how mentors can be of assistance, what it is like teaching kids, etc. Thank you to John for being such a great guest. If you would like to reach John, his contact information is below:
Instagram: JohnPacheco34
Twitter: JohnPacheco34
Email: PachceoJR34@Gmail.com
As always, please let me kn...
2020-08-3051 minThe Proper MillennialEpisode #14: Connor Gettemy - Finding a Way to Succeed, Young Leadership, Making Extra Money, & Setting A CultureConnor Gettemy is currently the director of sports performance at Flager College in St. Augustine, FL, Connor has served numerous roles as a strength and conditioning coach prior to his first role as a director. Being 28 years old, Connor offered some valuable insights on how being a young leader can be beneficial. In this episode, we also cover finding a way to succeed, making extra income, content creation, setting a culture, & more. If you would like to reach Coach Gettemy, his contact info is listed below:
Instagram: Connor.gettemy
Twitter: coachconnor1
Cell: 412-580...
2020-08-2348 minThe Proper MillennialEpisode #13: Cameron Dietz - Lessons From College Coaching, 5 Year Plan, Always Being Ready, Travels, & Knowing Your PopulationCameron Dietz is currently a strength and conditioning coach at Utah Valley University. In our episode, we talk about his travels as a young coach, how to always be ready/keep a good network, completing a 5 year plan, and knowing how your role effects different populations. Cameron did an amazing job and we hop to have him back on the show at some point. If you'd like to reach him, his contact information is below:
Instagram: CoachCam10
Twitter: CoachCam10
As always, please let me know if you all have any feedback on the e...
2020-08-1632 minThe Proper MillennialEpisode #12 - Austin Criss: Education, Faith, Blue Collar Work, Communcation, Troubleshooting & MoreIn this episode, Austin and I discuss his thoughts on education. his faith, blue collar work, etc. We talked about working at fast food restaurants/lawn care companies, how to communicate/troubleshoot through various scenarios professionally or socially, and how his faith has kept him going in marriage, work, and tough times in life.Austin received his Bachelor's degree from liberty university and currently works at a private christian high school in Alabama. His role is very unique due to the fact that he teaches and coaches. Austin's ability to connect with others in a positive manner is second t...
2020-08-0939 minThe Proper MillennialEpisode #11 - Marc DiGregorio - Rockstar lifestyle to PLAE, building professional relationships, DBNB, Sales, & sacrificing for your futureIn this episode, Marc and I discuss the importance of pursing your passion, his former time at Warped Tour, Sales, building professional relationships, etc. Marc has held a number of unique roles in the past and I am super happy we had a chance to record this episode. Marc currently serves as a sales representative for PLAE and is definitely a fan favorite by a lot of coaches in my field. If you would like to reach Marc his Instagram handle is below:
Instagram: DigMarc
As always, please let me know if you all have a...
2020-08-0251 minThe Proper MillennialEpisode #10: Jeremy Lezama - Time Spent With The Marines, Coaching In The DR, Content Development, EuroTrip, WeStayMotivated &MoreJeremy Lezama obtained his Master's Degree from the University of Miami in 2018 prior to working in the Dominican Republic with the St. Louis Cardinals organization. In this episode Jeremy and i discuss his time growing up in LA, developing new skill sets, his EuroTrip, his time serving in the military, self-branding, and more, His contact information is below:
Instagram: Motivated.J
Youtube: https://www.youtube.com/channel/UC-JaZ_5Uvdi2STiNC6Hp9HA
As always, please let me know if you all have any feedback on the episode. My contact information is below:
Instagram: Coach_Telegadas
Twitter: KTelegadas
LinkedIn: https://www.li...
2020-07-2656 minThe Proper MillennialEpisode #9: Bryan Gee - Overcoming Setbacks, Seeing the Bigger Picture, Father/Son Relationships, Healing the Racial Divide, & MoreBryan Gee is a former athlete of mine and played basketball for his father (Coach Gee) at Longwood University. Growing up in Cleveland, Ohio; Bryan pushed his work ethic to the limits and learned some lessons in the process. In this episode, He and I discuss the importance of father figures, overcoming setbacks in your respective industry, entrepreneurship, building other up, and using a platform to heal the racial divide in the USA. If you would like to reach Bryan Gee , his contact information is below:
Instagram: B_Swayy5
Email: BaGee@YHC.com
...
2020-07-1927 minThe Proper MillennialEpisode #8: DeAnthony "Chuck" Williams - Entrepreneurship 101, Community Leadership, George Floyd, Solving Problems, & MoreDeAnthony "Chuck" Williams is the owner and head coach at Athletics Sports Performance in Miami, FL. Recently Chuck graduated from the University of Miami with his Master's Degree in Exercise Physiology with a concentration in strength and conditioning/Fitness Entrepreneurship. Chuck has been worked with middle school to professional athletes and serves as a leader for the black community in the northern Miami area. In this episode he and I discuss what being an entreprenuser is like, what he does for community leadership, his thoughts on the George Floyd incident, creating permanent change, mental health, & more. If you would...
2020-07-1233 minThe Proper MillennialEpisode #7: Lex Fardella - Communication in Project Management, Budgeting, 5 Year Plan, & MoreLex Fardella grew up in Fort Lauderdale, Florida and received his college degree from the University of Florida back in 2018. Lex quickly jumped into a project management role in Tampa and has been on the move ever since. In this episode, Lex and I discuss commuication with older employees, budgeting, long term goals, & life lessons learned from growing up in Florida. If you would like to connect with Lex, I have his contact information listed below:
Instagram: LexFardella
LinkedIn: https://www.linkedin.com/in/alexander-fardella/
As always, please let me know if you...
2020-07-0522 min
Coach Kub Podcast#160: Learn By Doing (Feat. Kosta Telegadas)A few weeks ago I had the great fortune to be on The Proper Millennial Podcast and chopped it up about everything coaching, life experiences, and best ways to learn and grow in all realms of life. BIG TIME thank you to Kosta Telegadas for having me on and exposing my brand.
Happy Tuesday Y'all!
Social Media: https://linktr.ee/coachkub
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2020-06-3026 minThe Proper MillennialEpisode #6: Jack Anderson - Changing Careers, Traveling The Nation, Forging Genuine Connections, & Finding Your Passion For A CareerJack currently serves as a strength and conditioning coach for P3 performance in Southern California. Prior to getting into the strength and conditioning field, Jack obtained his college degree in sports broadcasting, but realized he wanted career change. He does a great job in this episode breaking down his time traveling as a young professional, working in professional athletics, discussing networking, and finding out "what gets you out of bed in the morning". If you would like to reach Jack, below is his contact information:
IG: Jack_andersoniii
Twitter: JackAndersonIII
Podcast: https://anchor...
2020-06-2842 minThe Proper MillennialEpisode #5: Jason Ware - Growing Up In Detroit, Graphic Design, Redefining Black Excellence, Career Changes, Freelance Work, & MoreJason Ware is a freelance graphic designer orginally from the greater Detroit Area. Jason attended several different universities before finishing his degree in 2018 and has overcome so much in his life. In this episode, Jason and I dive into how growing up in Detroit affected his world view, his love for creativity, what black excellence means specifically to him, career changes, & more. If you would like to get in touch with Jason his contact information is below:
Website: Https://jasonwaredesigns,myportfolio.com
Email: JasonWare313@Gmail.com
Instagram: JasonWareDesigns
As always, please l...
2020-06-2131 min
Strength Talk & Shop#34 Kosta Telegadas CSCSCoach Kosta Telegadas is a Tactical Strength and Conditoning Coach
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Twitter-@KTelegadas
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2020-06-1728 minThe Proper MillennialEpisode #4: John Jakubik - Lessons Learned From MSU Football, Coaching Multiple Populations, Podcasting, & MoreIn episode 4 of the podcast, I interview John Jakubik. John currently serves as a tactical strength and conditioning coach with the United States Air Force in the Destin/Fort Walton Beach region of Florida. While playing football at MSU, John obtained both his Bachelor of Science and Master of Science in Kinesiology. In this episode John and I discuss what lessons he learned playing football from a young age to MSU, how to coach different populations, advice for young professionals, and even what podcasting/starting a side hustle has been like. Below is the contact information for John if...
2020-06-1423 minThe Proper MillennialEpisode #3: Jamie Barbour - Work Ethic From The Field To Finance, Rising Through The Ranks As A Female, And Managing Professional RelationshipsIn this episode, I interview Jamie Barbour. Jamie was a softball player at Longwood University from from 2012 to 2016 and graduated with her degree in finance. Since then Jamie has risen through the ranks to a senior level position at EY and continues to show how her work ethic takes her to the next level. She did a fantastic job detailing out challenges she faced while rising through the ranks as a female, creating strategies for effective communication with older co-workers, and detailing out what you should and shouldn't be willing to lose your job over. If you all would...
2020-06-0720 minThe Proper MillennialEpisode #2: Daishan Johnson - A Pursuit Of Black Excellence In America, Finding A Purpose, Pursuing A PhD, Setting Standards, & MoreDaishan Johnson is currently working towards obtaining his PhD of Exercise Physiology at Virginia Commonwealth University in Richmond, Virginia. Daishan received his Bachelor's of Science from Longwood University and his Master's degree from the University of Florida prior to pursuing his doctorate and goes into deep detail on why he chose to do so in this episode. We also discuss Black Excellence, the impact of professors/teachers, what it is like to get to the next level in life, and many more topics over the course of the episode. You can contact Diashan via the information below:
...
2020-05-3024 minThe Proper MillennialEpisode #1: Hamad Shirazi - The Power of Giving, Impact, & Holistic HealthHamad Shirazi currently works as a Holistic Health Coach in Miami, FL and his impact in the area is second to none. His works centers around creating a more positive life through exercise, pain reduction, and increasing the positive perspective of his clientele. Coach Shirazi got his Master's of Science in Education of Exercise Physiology from the University of Miami after obtaining his Bachelor's Degree from The University of Georgia.
In this episode we dive into Hamad's middle eastern background, the impact he has made, how positive energy can change everything in a person's life, and his "w...
2020-05-2418 min2020-04-1600 min
Upper Left PerformanceUpper Left Performance #8 Kosta Telegadas - The Power of a Network and Prioritizing Culture in Harsh EnvironmentsToday we talk networking and the power of conversing with other coaches to both learn and advance a career. Kosta Telegadas joins the show to talk about how he did just that while working as a GA at the University of Miami and how it translated to a job at EXOS in Detroit as a Performance Specialist. Kosta gives some great tips on how to network humbly and effectively while also learning from other coaches in the process. He also goes in depth on some of things he has done in job interviews to give him an extra edge.
2020-04-0133 min
Chalk Talk# 28 - Keep Lifting Simple feat. Kosta TelegadasKeep lifting simple. Keep lifting engaging. You can do both at the same time.
Kosta Telegadas comes onto the podcast to talk about how simple can be engaging. He talks about how our focus should be on effectiveness, not keeping up with the flavor of the month for lifting from Twitter.
Check out more at PLT4M.
2019-11-2138 min