Name: Kosta Mastromihalis
Location: Adelaide, SA
Coach: Luke Leaman
Client for: 13 months
Goals: Double bodyweight front squat + PR in 12k run; 2x powerlifting meets
Training methods used: First 4 methods:
Conjugate style posterior chain – upper back emphasis to improve deadlift and front squat, mixed anaerobic/aerobic work to build cardiac output.
Plateau 8,8,8,6,6,4,4 – Posterior chain, upper back emphasis to improve deadlift and front squat, VO2 max conditioning
High Rep Training & 200m and 800m conditioning – transferring from resistance emphasis to conditioning emphasis to get ready for 12k
Lower volume resistance training – to maintain strength, transferring to endurance work. 1600m repeats and 5k repeats.
Current training method:
Kostagate – Conjugate style training with ME lifts on one day and RE lifts on the other. The goal is to increase bodyweight and work toward next powerlifting meet.
MN: Why did you choose to work with Muscle Nerds?
“I initially chose to work with Luke after attending a course and seeing how much care and effort went into all clients at Muscle Nerds. His in depth knowledge about health and fitness really stood out to and he has not let down as a coach!”
MN: What do you feel your notable achievements have been since working with Luke?
“In my time working with Luke I’ve been able to achieve huge personal best in my 12km run – taking 4 minutes off my previous best and running it in under 50 minutes which was a life time goal.