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Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Kosta Telegadas

Senior Level Executive Contributor

Strength And Conditioning Coach

Kosta Telegadas

Strength And Conditioning Coach

Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the Univeristy of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!

All articles

Top 5 Strength Exercises For BJJ

Before starting training in the martial arts world, I trained to compete in Olympic lifting and powerlifting tournaments.

Unlocking Your Gains – How Cluster Training Can Revolutionize Your Workout Regime

Strength training has evolved significantly over the years, with athletes and coaches constantly seeking innovative ways to push...

10 Essential Needs For Crafting The Perfect Home Gym

In the pursuit of training hard for goals set and a commitment to physical fitness, the concept of a home gym has soared in popularity.

Get Smoked – Power Development Models For Brazilian Jiu-Jitsu

Regarding Brazilian Jiu-Jitsu (BJJ), we tend to focus on conditioning. While this is a fantastic building block; eventually we will need...

Maximizing Efficiency – 4 Time-Efficient Workout Methods For Busy BJJ Athletes

Brazilian Jiu-Jitsu (BJJ) is a demanding sport that requires a combination of strength, endurance, flexibility, and agility.

Ragdoll Your Opponents – How To Lift Properly For BJJ

Over the years of training combat sports athletes, I have noticed that many athletes use improper lifting techniques...

Strength Training For Aging Individuals

When I was early on in my career, I was tasked with taking the lead on developing a strength and conditioning program...

How To Start A Strength And Conditioning Program From Scratch

Strength and conditioning is a massive component of overall fitness and athletic performance development for all athletics worldwide.

Comparing Olympic Lifts Vs. Traditional Power Movements – The Pros And The Cons

The strength and conditioning profession is home to many popular methods for building strength, power, and explosiveness in athletes.

Top 3 Low Back Exercises You Should Be Training

The low back is a complex and important part of the human body, responsible for supporting the spine and providing stability during movement

The Top 5 Hamstring Exercises To Increase Your Athletic Performance

The hamstring muscles, located on the back of the thigh, are an important muscle group for many athletic and everyday activities.

3 Reasons Why Tempo Training Is Important For Your Gains

Tempo training is a valuable tool for strength and conditioning professionals to improve the performance of their athletes.

The Pros And Cons Of Total Body Training Vs. Upper-Lower Splits

Resistance training is a type of physical exercise that involves using resistance, such as weights to strengthen and build muscles.

How To Add Max Effort Training To Your Workouts – What, Why, When & How

What is max effort training and who helped create It? The Max Effort Method is a strength training technique developed by Louie Simmons

Four Reasons Why You Need High-Volume Training In Your Workouts

High-volume resistance training has been widely adopted in the athletic world as a means to increase athletic performance

The Basics Of Exercise Programming For Young Coaches

As the strength and conditioning industry evolves, many more coaches try to come into the profession.

Creating A Bullet Proof Neck

Strength training for the neck muscles is an important aspect of overall fitness and injury prevention.

5 Considerations For Brazilian Jiu-Jitsu Strength Training

To those thinking of starting a martial art, the task can be quite daunting.

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CREA Global Awards presented to

Kosta Telegadas

Strength And Conditioning Coach

The CREA Global Awards is proudly presented to the honoree by the Brainz Magazine Selection Committee, in recognition for their creative and innovative ideas, adaptability in business, or for their contributions to sustainability and mental health projects.

Caroline Winkvist


Daniel Ålund

Selection Committee

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Brainz 500 Global Awards presented to

Kosta Telegadas

Strength And Conditioning Coach

Brainz 500 Global Awards is proudly presented to the honoree by the Brainz Magazine Selection Committee, in recognition of their entrepreneurial success, achievements, and dedication to helping others.

Caroline Winkvist


Fredrik Elfqvist

Selection Committee

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

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