{"podcast":{"title":"PA CHALK UP","slug":"pa-chalk-up-6728503","podcast_index_feed_id":6728503,"rss_url":"https://anchor.fm/s/e8409bcc/podcast/rss","website_url":"https://www.primitiveathletix.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/38865483/38865483-1754656261691-ebc27ebe9e3b.jpg","author":"Manny Silveira","episode_count":146,"summary":"Raw, unfiltered conversations with some of the sharpest minds in strength & conditioning, sports science, and sports coaching. From elite training rooms to grassroots sport, we dive deep into the principles, stories, and methods that drive real athlete success. No fluff, no recycled soundbites — just honest discussions that bridge the gap between research and real-world coaching, giving you the tools, ideas, and hard truths to think sharper, coach better, and lead athletes to peak performance. Enquiries: mannysilveira@primitiveathletix.com Follow Us: @_coachmanny_","last_synced_at":"2026-06-16T08:18:25.557764+00:00","page_url":"https://stenobird.com/podcast/pa-chalk-up-6728503"},"episode":{"title":"KOSTA TELEGADAS - TACTICAL S&C COACH #121","slug":"kosta-telegadas-tactical-s-c-coach-121","published_at":"2026-01-19T18:00:00+00:00","page_url":"https://stenobird.com/podcast/pa-chalk-up-6728503/kosta-telegadas-tactical-s-c-coach-121","show_page_url":"https://stenobird.com/podcast/pa-chalk-up-6728503","url":"https://podcasters.spotify.com/pod/show/pa-chalk-up/episodes/KOSTA-TELEGADAS---TACTICAL-SC-COACH-121-e3drej9","audio_url":"https://anchor.fm/s/e8409bcc/podcast/play/114194473/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-18%2F416369823-44100-2-be00c62d17078.mp3","summary":"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 February On 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 progr…","meta_description":"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 hav…","key_points":[],"chapters":[],"topics":[],"duration_seconds":7521,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/pa-chalk-up-6728503/episodes/kosta-telegadas-tactical-s-c-coach-121/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/pa-chalk-up-6728503/kosta-telegadas-tactical-s-c-coach-121.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}