Gerry DeFilippo @Challenger_ST
Strength & Sports Performance Coach to 💯‘s of athletes even though I don’t have a CSCS. Join 1000+ coaches/athletes on @Only_Strength (hit the link) onlystrength.uscreen.io Wayne, NJ Joined November 2010-
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Let’s say I was living a lifestyle to live to 85/90 years old & doing stuff like this maybe gives me 7-10 years extra (if that’s even the case) I’d rather enjoy a normal life with my family & friends & die 7 years earlier lol
Let’s say I was living a lifestyle to live to 85/90 years old & doing stuff like this maybe gives me 7-10 years extra (if that’s even the case) I’d rather enjoy a normal life with my family & friends & die 7 years earlier lol
Do this a few times per week to get your hips feeling right! 1. 90/90 w/ leg lift over object 2. Hand supported RDL to hip gate 3. Cossack squat w/ iso 4. Rocking 90/90 5. Olympic wall squat 6. Fire hydrant w/ IR 7. 90/90 lift w/ DB hold 8. Birddog to hip gate
Hey athletes… Are you slower than all your teammates? Do you jump like there are bricks on your feet? Hey coaches… Is your team one of the slowest in your conference? Not sure how to build effortless power? Our system does just that: onlystrength.uscreen.io/pages/signup
Are you using different loaded carry variations? We LOVE “suitcase,”/off-set carries Extremely underrated way to challenge full body stability In addition to dumbbells & kettle bells we love using a a trap bar for this You’d be surprised how challenging even one 45lb plate is
Field Work and Lifting recently @__ShockTheWorld @Challenger_ST @CoachKevinCarty
🔑 What are the keys to your best off-season ever? ✔️ Proper sprint/jump protocol ✔️ Progressively loaded lifting ✔️ Continuing to train in-season Need programming that combines speed & strength? Need load, rep & rest protocol? Need video demos? Here: onlystrength.uscreen.io/pages/signup
How many times have you improved in the off-season… Only to lose it all in-season? You stop training OR You don’t know how to train, you overdo it & get hurt/burn out What if you had step by step in-season guidance? Don’t waste another day: onlystrength.uscreen.io/pages/signup
8 of the BEST ways to improve athleticism in training 1. Move heavy loads into deep ranges of motion 2. Move heavy loads in as many planes as possible 3. Load as fast as you can & jump as high as you can 4. Perform multi contact jumps 5. Perform jumps alternating from one to…
If you’re an athlete & you keep improving the number you lift on the bar… But you’re not getting faster & you’re not jumping higher What’s the victory? You got better at a lift? Team sport athletes don’t compete in power lifting Strength is GREAT but understand context
Good day all around I went 2/3 with a single and a two run homerun! Also striking out 7 batters in 5 innings @Rock16uNational @GoldGarvey @WestMilfordSB @CoastRecruits @SoftballDown @SoftballRecruit @SBRRetweets @sballrecruiting @BBOS_Nation @DfwSho @Challenger_ST
One of our favorite upper body prep exercises Really attacks the cuff & does quite well if you do them with intent We will do with a red band (lighter tension) with more rhythm for 30 seconds We will then do what you see here (higher tension, faster, 8 seconds)
13 stable surface exercises for balance that don’t require circus exercises 1. Depth to SL Broad jump 2. Loaded SL Broad 3. High box step-up 4. SL chaos pogo 5. Slideboard side lunge 6. Loaded skater 7. SL Depth jump 8. Lateral jump to sprint 9. Depth to lateral jump 10. SL box…
Let’s say you trained in 6 week cycles & you took 4 weeks each year as de-loads That leaves you w/ 8 full training cycles each year All you have to do is nudge your weights up 5-10 pounds each cycle… & you will gain 40-80lbs on all your main lifts! Gradual progression = 🔥
Tired of being the slowest on your team? Don’t want to be the smallest & weakest athlete in your conference? Not sure what to do to change those things? What’ll happen if you don’t find a system to help you GROW!? Confused on what to do? Have no fear: onlystrength.uscreen.io/pages/signup
Not sure of what to do in your training? Tired of working hard & not getting faster? When I say we can help you, it’s not lip service It’s because our system has helped countless developing athletes just like this! It’s your turn: onlystrength.uscreen.io/pages/signup
STOP settling for gimmicks STOP hopping from one random program to another If you’re a young athlete looking to develop… Follow a system that has helped THOUSANDS like you do just that Take your training to your dream level for less than $1 per day: onlystrength.uscreen.io/pages/signup
If you’re an athlete and you: ✔️Ran gassers ✔️Did shuttles ✔️Ran a half mile ✔️Did interval laps around a field Please don’t think you “trained speed.” You were conditioning, not getting faster.
Pat Basil @pbasilstrength
43K Followers 982 Following 10 years in Strength & Conditioning • Trained 650 athletes across 29 teams by myself • I’ll show you how how through simple and effective S&C program design
Pratik Patel @PratikxPatel
40K Followers 408 Following Former NFL Coach (Nutrition/Performance/S&C) now 1-1 Personal Coach • Improving the Health, Fitness, & Wellness of Indians • Advisor/Consultant to Startups/VCs
Les Spellman @les7spellman
31K Followers 1K Following Founder Spellman Performance & Universal Speed Rating | 56 Olympians (16’, 18’, 20’, 22’) | 15 x 1st round draft picks | Girl Dad x 2
Joe Aratari @JoeAratari
27K Followers 2K Following Strength & Conditioning Coach •HS-College-Private Sector-Pro Lax• Manager @nextLevelscny • DM for custom training programs ➡️Individuals/Teams. Resources 🔗👇
Tony Holler @pntrack
35K Followers 799 Following Plainfield North (IL); “Feed the Cats”. Writer, public speaker, teacher, track coach, democratic socialist. Follow my non-coaching interests at @anthonyholler
Cody Hughes @clh_strength
23K Followers 1K Following Assistant AD - Head Strength Coach | Madison Academy | MS, SCCC, CSCS | S&C Resources 👇🏼
Joey Bergles @JoeyBergles
40K Followers 1K Following Strength & Conditioning Coach |FRCms, FRA, Kinstretch, Metabolic Analytics & Kinetic Chain Certified, MS, CSCS, DNS
Wendi A. Irlbeck MS, .. @Wendi_Irlbeck
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Ben Brewster @TreadAthletics
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Trey Hannam @TJHannam10
43K Followers 771 Following Building Better Hitters - How Can I Help You Reach Your Goals? - Train With Me, Use The Link 👇🏼
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Deerick Smith @coachdeesmith
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Brandon Davis, CSCS @Brandon_L_Davis
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عمر بن عبدا�.. @OAlmofleh
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Pat Basil @pbasilstrength
43K Followers 982 Following 10 years in Strength & Conditioning • Trained 650 athletes across 29 teams by myself • I’ll show you how how through simple and effective S&C program design
Pratik Patel @PratikxPatel
40K Followers 408 Following Former NFL Coach (Nutrition/Performance/S&C) now 1-1 Personal Coach • Improving the Health, Fitness, & Wellness of Indians • Advisor/Consultant to Startups/VCs
Les Spellman @les7spellman
31K Followers 1K Following Founder Spellman Performance & Universal Speed Rating | 56 Olympians (16’, 18’, 20’, 22’) | 15 x 1st round draft picks | Girl Dad x 2
Joe Aratari @JoeAratari
27K Followers 2K Following Strength & Conditioning Coach •HS-College-Private Sector-Pro Lax• Manager @nextLevelscny • DM for custom training programs ➡️Individuals/Teams. Resources 🔗👇
Tony Holler @pntrack
35K Followers 799 Following Plainfield North (IL); “Feed the Cats”. Writer, public speaker, teacher, track coach, democratic socialist. Follow my non-coaching interests at @anthonyholler
Cody Hughes @clh_strength
23K Followers 1K Following Assistant AD - Head Strength Coach | Madison Academy | MS, SCCC, CSCS | S&C Resources 👇🏼
Joey Bergles @JoeyBergles
40K Followers 1K Following Strength & Conditioning Coach |FRCms, FRA, Kinstretch, Metabolic Analytics & Kinetic Chain Certified, MS, CSCS, DNS
Wendi A. Irlbeck MS, .. @Wendi_Irlbeck
43K Followers 3K Following Jesus follower | We teach you what to eat, when to eat it, and how much to eat to improve health & performance | High school & college nutrition presentations
Ben Brewster @TreadAthletics
59K Followers 6K Following Co-Founder, @TreadHQ ⚾️ Remote Pitching & Velo Development 📈 150+ draft picks & signs, 500+ college commits, 100+ MLB pitchers 🌎 Interested in training? ⬇️
Trey Hannam @TJHannam10
43K Followers 771 Following Building Better Hitters - How Can I Help You Reach Your Goals? - Train With Me, Use The Link 👇🏼
Jerry Weinstein @JWonCATCHING
83K Followers 42K Following Professional Baseball Coach - Colorado Rockies
Brendan Thompson, PT,.. @BrendanThompsn
16K Followers 791 Following Helping athletes move better, perform better, & feel better in sports & in life. Serving clients in-person & online. Click below to get started ⬇️⬇️⬇️
Deerick Smith @coachdeesmith
23K Followers 9K Following Smith Plumbing Company, White River Leak Detection, Crappie Enthusiast, Mostly retired strength coach.
Brandon Davis, CSCS @Brandon_L_Davis
7K Followers 2K Following Christian • SFCA Asst. AD & Head Performance Coach • Pique S&C
Mark Hoover @MarkHoover71
16K Followers 8K Following SimpliFaster. Director of Athletic Perf at MCA. Servant. Striving to help our athletes become the best version of themselves possible. Chasing knowledge.
Eric Potter @BeEliteDaily
18K Followers 3K Following Simplifying how to Move & Train to be Elite / Former Pro Pitcher + Performance Director + Co-Founder @InsiderTrainApp / Coach Operations @futurefitapp
Alan Bishop @CoachAlanBishop
34K Followers 2K Following Director of Sports Performance for Men's Basketball - University of Houston | USU Football Alum
Brandon Herring @BrandonHerring0
11K Followers 1K Following The Weights Guy at Hewitt-Trussville HS. I’m 50% serious on this app. I love sandwiches
Kyle Boddy @drivelinekyle
71K Followers 2K Following Founder: @DrivelineBB // Special Advisor: @RedSox // Past: @Microsoft @Reds
Alessia Pesaturo @_alessiarp
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أحمد الغزوا.. @smart_trainer1
33K Followers 618 Following 🇸🇦مدرب S&C _ @MahdAcademy ماجستير فسيولوجيا الجهد البدني KSU- للبرامج التدريبية والغذائية واتس 0548250701 سناب https://t.co/TW8dH9NSwt
𝕄𝕒𝕣𝕔 𝕄.. @MarcMangiacotti
9K Followers 1K Following 🚨Harvard University Track & Field Coach 💥Men's Sprints, Hurdles & Horizontal Jumps Coach ✌️Views expressed here are my own
OnlyStrength @Only_Strength
3K Followers 10 Following 🔥 Speed and strength programming for ALL athletes and learning content for coaches via @Challenger_ST. Sign-up and join 1000+ members worldwide ⬇️
Justin Ochoa @JustinOchoa317
2K Followers 1K Following Family man. Complete Basketball Development: Strength, Speed & Skill. Nonprofit Founder. Podcast Host. Follow on IG for my best content & resources (link below)
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3K Followers 770 Following NC State Softball Assistant Coach • Vibe Softball #26 • Indiana Softball alum #26 • Jeremiah 29:11✞ •
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391 Followers 598 Following It’s Bigger than Softball |Selfless Softball Mentality | Finish Empty| Navarre Varsity Head Coach| Lessons/Team Camps Available | Jeremiah 29:11
BowTiedOdin - Chad Po.. @BowTiedOdin
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One On One Kicking No.. @OneOnOneNJNYPA
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thicc n tired @britttlifts
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Coach Wayland | Physi.. @WSWayland
12K Followers 805 Following Gym Owner🔸 Consultant to @ETPI 🇪🇺 S&C Lead on @challenge_tour🔸England 🏴 Golf S&C 🔸Trained UFC fighters 🛑BJJ Black Belt🥋. Have a go stoic.♨
Chris Roof @chrisroof24
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15K Followers 3K Following Dad | Husband | Tennessee Lady Vol Softball | USA Softball | Texas A&M Former Student | Houston Astros, Texans, and Rockets fan | Born and raised in Houston, TX
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Dr. Scott Carlin @scottcarlinpt
53K Followers 425 Following Girl Dad. Physical Therapist. Runner. Sharing everything I know about running and rehab. Weekly newsletter: https://t.co/yIy1MaAmpaDo this a few times per week to get your hips feeling right! 1. 90/90 w/ leg lift over object 2. Hand supported RDL to hip gate 3. Cossack squat w/ iso 4. Rocking 90/90 5. Olympic wall squat 6. Fire hydrant w/ IR 7. 90/90 lift w/ DB hold 8. Birddog to hip gate
Field Work and Lifting recently @__ShockTheWorld @Challenger_ST @CoachKevinCarty
@Challenger_ST Yes, many angles of this. Learned them from @Caldietz 🔥🔥
Just crossed the 4k follower mark on IG Looking to post more video content here of what we do on a daily basis! Same handle 🤝
And he thinks we’re just pulling deadlifts in our pasture field. Being that boys daddy and getting share strength with him is the coolest thing in the world. 🔨
Good day all around I went 2/3 with a single and a two run homerun! Also striking out 7 batters in 5 innings @Rock16uNational @GoldGarvey @WestMilfordSB @CoastRecruits @SoftballDown @SoftballRecruit @SBRRetweets @sballrecruiting @BBOS_Nation @DfwSho @Challenger_ST
UHHH. By the time Vlad's front foot drops and plants that fastball is nearly past him already. He starts his pre pitch mechanics FAR too late. What are we even doing here.
Tyler Glasnow, Fastball (home plate view).
Are you utilizing extensive jumps? What are they? Why would we use them? Take a look below ⬇️
@Challenger_ST I’m so envious of people with no awareness!!! Life must be so simple. 😂😂
Baseball players coming off long weekends Do this! 12-15 reps of each 1. Chin-up dead hang 2. T-spine to pec opener 3. Fire hydrant 4. Dynamic Blackburn 5. T-spine rotation 6. Hip 90/90 7. SL RDL to hip gate 8. Olympic Wall Squat 9. Side lunge w/ iso ⬇️ Continued
There was a time we used to celebrate Italians in this country
Imagine being in Chicago just trying to take the train to go about your day and you see him
Are you doing heavy chin-ups or pull-ups? These are a staple in almost all of our programs! In fact, we track the loading and progress of these like our main pressing movements That is, we will use them over 4-6 weeks, taper reps off & add load Make sure you heavy pull!!
Oh my god he’s reading the stage directions 😂
How do you get faster? Mainly, you need to sprint fast to get fast Essentially, by saying “sprint fast,” we mean with maximal intent You know what’s a GREAT way to ensure this is happening? Competition! Find training partners of similar speed & race them!
Hey athletes… Less: - Powerlifting training - Arm days - Back/leg days More: - Sprinting - Jumping - Multi-planar lifting - Unilateral lifting Center your training around how fast & well you move
Hey athletes… Have the best spring/summer of training EVER 1. Sprint 2-3x per week 2. Jump maximally 2-3x per week 3. Move heavy weights 4. Move light weights fast 5. Move heavy weights fast 6. Throw med balls in many directions 7. React to real athletes 8. Fuel your body Go!
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