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Carsten’s World Cup campaign and Olympic debut. First, I want to say a massive congratulations to Carsten and the phenomenal athletes he got to push with this season. Across 22 heats at World Cup ra
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Isolation / extensive work: 1-2 minutes Heavy to heavy ish strength / ROUGH hypertrophy: 2-4 minutes Max output power: 3-6 minutes Max velocity running : 6-10 minutes Do with those what you wi
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Not every problem can be solved with more volume and β€˜better’ technique. Separating output problems from technical model issues is one of the biggest things that powerlifting needs to learn to improv
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Just think about leading with your hip. A lot of these elite shapes are a product of elite outputs it isn’t a game of β€œmatch the shapes”. A low body posturing with no drive is useless, chase a hard
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For almost every application of the Olympic lifts outside of the sport the focus Is on training hip extension at a bunch of different speeds with no inhibition or thoughts of β€œI need to slow this down
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Had a great chat with @melb_ep today about a joint athlete. She ran through some testing numbers and her thoughts, I kept her filled in with my plan moving forward and we made some small tweaks and m
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Now I’d prefer use the word underdeveloped than weak, you may have very strong hamstrings and this position feels and looks like a tear waiting to happen. A well developed hamstring has capacity acro
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If you are going to train like an athlete do it, don’t train like a 6 year old who can’t make up their mind. Outline what matters and dose things appropriately #athlete #trainlikeanathlete #strengt
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If all you care about is weight on the bar you alienate every other training variable. Just because you did the same load last week doesn’t mean it magically doesn’t work anymore. Don’t add weight ev
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And no that doesn’t mean stop doing everything and rest - just taper a stupid choice back to a poor choice and see if there is any positive movement in symptoms. UNLESS you are supremely confident th
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3 sets / side? Nahhhh 6 sets total with 3 minutes between If it doesn’t double your output and make everything feel better I’d be SHOKED. Everyone is out there saying stop sandbagging your single
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Put 0-10m runs as the bulk of your workload if you are looking to drive more volume through straight up gumption / longer contact more concentric power. Mix up more 10-30m runs if you are looking to
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About @zac_kongonis

Zac Kongonis is a Instagram nano influencer in the Coach category. With 5.2K followers and 12 posts, zac_kongonis's account shows a follower-to-following ratio of 3.2:1. View all content anonymously on Pictame - no login required.

zac_kongonis's engagement rate sits at 1.64%. For accounts with 1K-10K followers, the average is around 5%, so there's some room to grow β€” though every community is unique.

Out of the last 12 posts, 92% are videos and 8% are photos. Notably, photos tend to get 4.2x more engagement than videos. Content shows up about every 7 days. Captions lean detailed, averaging 651 characters.

1.64% engagement rate β€” room to grow compared to average for 1K-10K follower accounts.
92% videos, 8% photos. Photos get 4.2x more engagement here.
Posts about every 7 days.
3.2:1 follower-to-following ratio.

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zac_kongonis
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@zac_kongonis

Zac Kongonis

PublicCoach
Posts
12
Followers
5.2K
Top Hashtags
#athlete#strengthandconditioningcoach#strengthandconditioning#speed#power#physio#performance#trainlikeanathlete

Explore the most impactful hashtags used in recent posts. These tags highlight the core interests and trending topics that define this profile's digital influence and content strategy.

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Popular Hashtags

#instagram#viral#reels#fashion#art#photooftheday#explore#beautiful#nature#travel#follow#explorepage
Following
1.6K
Avg. Likes
80
Avg. Comments
5
Engagement
1.64%

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