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Zack Losack

@zack.losack_training

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Strength & Conditioning Coach
Become Strong, Mobile, and Durable
Co-founder: @ezperformanceteam

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🌞 Summer Recap 🌞

Part 1: Metrics

#strengthandconditioning #strengthtraining #jumptraining #speedtraining #sprinttraining #offseasontraining #athleticperformance by @zack.losack_training

128

8

a year ago

Do yourself a favor and add some of these to your training sessions

Split Squat and Push-up ISOs were held for 2 minutes
Heavy Ankle ISO was for 2x20s each side
Loaded Spinal Movement was 2x15 each side

Sucks during, but boy howdy does it feel good after 🤠

Roll Stronger

Roll Longer

#bjjtrainingcollective #bjj #grappling #wrestling #spinehealth #kneepain #shoulderpain #kneebar by @zack.losack_training

22

1

10 months ago

2 to 1 Front Squats are basically like injecting tren

Don’t follow the sheep who tell you “that’s too dangerous”

Be a Dawg

Have fun and challenge yourself 😎

Disclaimer: my views and methodology are completely my own and don’t reflect the views and methodologies of my employer

#strengthandconditioning #frontsquat #legday #grappling #bjj by @zack.losack_training

17k

331

7 months ago

Phone a Friend 📞

The last part of the fixing myself series!

Regressed forms of gait are a hugely utilized tool in rehabilitative settings

There are situations where you should completely immobilize a limb and stick yourself to all seated exercises, but the sooner you can get that limb to experience some form of dynamic movement the better

Luckily I was able to do weighted marches and bike within a 3-4 days of injuring my groin

And at the end of the day, I don’t know everything, no one does, even rehab professionals

Ask for help, do it often, whenever even the slightest shred of doubt or confusion enters your head. Humbling yourself is an amazing practice, and you’ll always learn something when you engage in this process

Shout out to @elijah_harris97 for always being someone I can call on

I’ll be posting updates and progressions of the training plan as the weeks go on! Stay tuned for the entire program and let me know if any of these videos have helped you!

#strengthandconditioning #groin #rehab #injury #sportsmedicine by @zack.losack_training

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11 days ago

Fixing my Groin: Part 2 ✌️

Once again, this is not medical advice, and I am a humble meathead with a masters degree, not a doctor

The biggest lie regarding injuries, that unfortunately has engulfed the majority of mainstream thought, is to stop moving

This is the WORST thing you could do for yourself

And even when people do take initiative, they think that passive treatment of the affected area is where they should start…and depending on the severity of the injury they may be correct

However, too much of the research supports taking an active approach to rehab is almost always better than being passive.

Doing nothing can help initially, but don’t get comfortable

References:
1. Hölmich P, Uhrskou P, Ulnits L, Kanstrup IL, Nielsen MB, Bjerg AM, Krogsgaard K. Effectiveness of active physical training as treatment for long-standing adductor-related groin pain in athletes: randomised trial. The Lancet. 1999 Feb 6;353(9151):439-43.
2. Haggert M, Pearce A, Frazer A, Rahman S, Kidgell D, Siddique U. Determining the effects of cross-education on muscle strength, thickness and cortical activation following limb immobilization: a systematic review and meta-analysis. The Journal of Science and Medicine. 2020 Dec 11;2(4):1-9.
3. Carr JC, Voskuil CC, Andrushko JW, MacLennan RJ, DeFreitas JM, Stock MS, Farthing JP. Cross‐education attenuates muscle weakness and facilitates strength recovery after orthopedic immobilization in females: A pilot study. Physiological Reports. 2025 Apr;13(8):e70329.
4. Farthing JP, Krentz JR, Magnus CR. Strength training the free limb attenuates strength loss during unilateral immobilization. Journal of applied physiology. 2009 Mar;106(3):830-6.

#strengthandconditioning #rehab #athleticperformance #rehabscience #sportsmedicine by @zack.losack_training

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13 days ago

I’m Not Medical Professional 🩺

And this is not medical advice…

But I’ve been training for 16 years

Been an S&C professional for 10 years

And have an advanced degree and multiple professional certifications

Pretty sure I can take care of my own injuries, not only sure but I SHOULD be able to

Not hating on PT’s, I know my limits and wouldn’t hesitate to go see one

But if you are an S&C professional, you shouldn’t shy away from learning how to rehab yourself

It’s the perfect opportunity for development

A few more pieces to add to the puzzle 🧩

Part 2 Monday

#strengthandconditioning #rehab #athleticperformance #adductor #sportsmedicine by @zack.losack_training

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14 days ago

Return to Activity 🦶

Armed with friendship and the @ezperformanceteam plyometric guide, I successfully reintroduced plyometric work in my training plan.

However, fate has bestowed another challenge upon me as I injured my groin yesterday. Luckily, I have two brains to attack any obstacle I face!

Stay tuned for lots of return to activity/training content as I take you through my groin rehab and reintroduction to training like an athlete.

If you want a team of sport medicine and S&C professionals behind you to help you start or get back to training, DM the team @ezperformanceteam

#strengthandconditioning #rehab #anklerehab #athleticperformance #athletictraining by @zack.losack_training

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18 days ago

Bummed 🚮

Bummed I can’t jump or sprint like I want to

Bummed bench and my shoulder aren’t getting along

Bummed my ankle is recovering slower than I want it to

Bummed I can’t go to BJJ as much as I want to

4 things to be bummed about vs 100s of other things I am hyped about

Things that are going well, Things I’m looking forward to, Things that I’m grateful for

The cool part is that I get to choose where to direct my focus

#strengthandconditioning #strengthtraining #athleticperformance #skateordie #anklerehab by @zack.losack_training

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10

a month ago

Before you say it…

Yes, I know the angle is different

But it’s the degree of difference makes that irrelevant

Let me know what you think ⬇️

#strengthandconditioning #jumptraining #plyometric #athleticperformance #verticaljump by @zack.losack_training

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21

a month ago

Rate my Ankle Rehab ⭐️

Any rehab/RTP folks!! Please comment or DM me what you think. I’m always looking to learn 🤓

Here’s some context:

- I believe it was injured because I didn’t properly grade my exposure to deceleration training. Included it in my training plan after years of not doing decel training
- Pain is present on the lateral aspect of my L ankle right under where the fibula meets the calcaneus during extreme plantar flexion/dorsiflexion. With plantar flexion, the pain is only present when I have an extremely negative shin angle

These exercises have been making it feel better, started incorporating impact after 2 weeks of no impact and still feelin good!

Let me know what yall think!

Disclaimer: this is not medical advice and I am not a medical professional

#physicaltherapy #strengthandconditioning #anklerehab #sportsmedicine #athleticperformance by @zack.losack_training

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7

a month ago

Steal This Conditioning Program 🥷

I did it on an assault bike cuz I’m too thicc and like to save my weekly impacts for plyos and sprints, but this method was used with long distance track athletes, so it works for runners too

Reminder that I am not anti-steady state cardio, but if you’re an athlete you gotta expose yourself to higher intensity aerobic work if you want that system to be prepared for performance

#strengthandconditioning #endurance #conditioning #mmaconditioning #vo2max by @zack.losack_training

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1

2 months ago

Thoughts on Aerobic Conditioning for Athletes 💭

Part 1 of 2

In this post, I go over the rationale behind my aerobic conditioning.

Don’t make the mistake of thinking that a 30-60 minute easy jog is doing much to prepare you for competition👀

#aerobic #conditioning #strengthandconditioning #vo2max #endurance by @zack.losack_training

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5

2 months ago