Colin Zastrow

Strength and Conditioning Coach for
Fighters, Cops, EMS, and Blue Collar Workers

Join my free skool to grow!

[Colin Zastrow @ColinZastrow]

As a strength coach, fighter, and avid human physiology learner, I put all my knowledge into a free SKOOL. Join the PRIML lab!

https://t.co/7aTqhwDeyQ

[Colin Zastrow @ColinZastrow]

Gentlemen,

You’re 35 minutes into hiding the body of the guy who asked how many sets you have left.

Your gym bro pulls out a Bluetooth speaker and says,

“We need a soundtrack.”

What’s playing first?

[Colin Zastrow @ColinZastrow]

Strength is one of the few physical qualities that improves almost every other physical quality.

[Colin Zastrow @ColinZastrow]

@CBarrett_CPA The Accountant

[Colin Zastrow @ColinZastrow]

@CBarrett_CPA I had a client who skipped leg day for over a year.

No injuries. No real reason. Just avoided it.

trained upper body consistently

showed up, worked hard… selectively

convinced himself it “wasn’t that important”

But over time, things started showing:

[Colin Zastrow @ColinZastrow]

@UpdatingOnRome Steak Burritoius

[Colin Zastrow @ColinZastrow]

The turbo tax ad while Michael Chiesa retired is wild. #ufc #ufcfightnight

[Colin Zastrow @ColinZastrow]

@SBA_Matthias Great seeing you at the fights tonight! Hope you enjoyed your first MMA event.

[Colin Zastrow @ColinZastrow]

@Mao_the_Dong @VladTheInflator @PamBondi BUT the dows over 50,000!?

[Colin Zastrow @ColinZastrow]

6. Recover like it matters — because it does. Can't grow if you aren't recovering.

[Colin Zastrow @ColinZastrow]

Starting a fitness journey? Read this before you overcomplicate it:

[Colin Zastrow @ColinZastrow]

5. Consistency beats motivation. If I only trained when I felt like it, I wouldn't train.

[Colin Zastrow @ColinZastrow]

4. Progress month to month, not day to day. Macro vs micro is important.

[Colin Zastrow @ColinZastrow]

3. Don’t neglect cardio (health = performance)

[Colin Zastrow @ColinZastrow]

2. Try “weird” lifts — novelty builds resilience

[Colin Zastrow @ColinZastrow]

1. Minimum effective dose > doing everything

[Colin Zastrow @ColinZastrow]

@CBarrett_CPA @grok Had to do it myself, this could be your future!

[Colin Zastrow @ColinZastrow]

@CBarrett_CPA @grok make the guy in the middle look like he trains legs

[Colin Zastrow @ColinZastrow]

@SBA_Matthias Boxing match, fighting with the biggest dawg in them gets the position.

[Colin Zastrow @ColinZastrow]

Resistance training improves insulin sensitivity even if you never lose a pound.

Medication helps, but it shouldn’t replace work your body can still do.