Julian Lo Casto @JulianLoCasto
Head Strength Coach @Challenger_ST | I help basketball players get faster, stronger, & more explosive! | Strength Training & Speed Training | DM me to start now beacons.ai/julianlocasto Wayne, NJ Joined October 2018-
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If you’re a young, developing athlete & you AREN’T doing this, start NOW: 1. Loaded & unloaded 10-yard sprints 2. Jump. Vertical & horizontal. Bilateral & unilateral. 3. Fully body strength work (1-5 reps w/ slow tempos 2x per wk. If you want, add a 3rd day w/ just strength.
The vision that you glorify in your mind, the ideal that you enthrone in your heart, this you will build your life by, and this you will become.
If you know you know…Happy Sunday 👋🏼
Broad jumps are a MASSIVE bang for buck in our programs Want to make it more impactful? Jump w/ an external “challenge” Give athletes a “goal” or “target”, now the focus is more on the INTENT to jump higher or further rather than the technique needed to get there
A 🏀 court is 28.7 meters ≈ 31 yards I place a big emphasis on sprint work primarily for acceleration (10 yrds) because team sports are all played in acceleration. However, there are benefits of training top speed Why? ⬆️Max output can potentially ⬆️operational output in game
The single best in-season advice I can give an athlete: Make your easy days EASY & your hard days HARD Traditionally, many would tell you not to strength train when you play or practice WRONG! Consolidate stressors (stack intensities on same day) to allow full off days
Please STOP giving tons of unnecessary conditioning to slow & weak young athletes The 120 pound athlete that struggles to gain any weight will suffer! You’re destroying any chance they have at getting faster & bigger this offseason
If your favorite influencers “speed & power” program doesn’t involve sprinter or jumping as the main components… You are in fact, NOT training speed…OR power.
Speed and Conditioning are not interchangeable! When your speed workout turns into a conditioning session where kids are throwing up 🤮 & legs pumped w/lactic acid, you defeat the purpose of getting faster. Maximal output+ Full Rest Periods+ High Quality Sprints= 👟💨🔥
5️⃣ surefire things that NEED to be present in your speed training 1. Full speed 2. Full recovery 3. Maximal intent 4. Build base mechanics 5. Testing baseline #’s & re-testing often to get improvements
“Coach I can’t come anymore, I started going somewhere that does “sport specific” training…” The training:
BCAAs…for the love of GOD, STOP buying it
BCAAs…for the love of GOD, STOP buying it
Next time someone says to not get “too bulky” cause it’ll make you slow… Remind them that if done correctly, it’ll only HELP you get FASTER This is a 39 yr old Lebron James who spends millions on his body each year & trains year round
Things are in fact…NOT okay
Just a reminder… Here are coaches athletes should avoid when seeking development: -“That’s how I did it back in the day.” -“I played/coach pro.” -“If you don’t leave the gym puking, you didn’t work hard.” -“He/she didn’t play pro, don’t listen to them.” 🏃♂️💨🚩🚩🚩
GREAT day to be an OnlyStrength member! 3 NEW educational vids posted 1. @JulianLoCasto part 2 vertical jump series. Concentric phase 2+3. Weeks 58/59 videos for our coach files series on in-season jumps & schedule PLUS a LIVE Q&A in 25 min Waitlist: mailchi.mp/5db88aa7973e/w…
Young athletes THINK they need the newest exercise What they ACTUALLY need: -More consistency -Proper rest btw sets -Intent w/ your lifts -Prioritizing mechanics over load -Consistent progressive overload -FULL days dedicated to REST Fall in love w/ those & NOT the shiny toys
Gerry DeFilippo @Challenger_ST
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Braelon Allen says he squatted 610 pounds his freshman year at Wisconsin 😲
The #Jets have signed UDFA DT Leonard Taylor III Taylor was one of the highest rated UDFAs available coming out of the Draft!
@NYJets_Media I had to clip this for you for those @AFCEroundtable debates. @TDPhinsTalk tends to share his honest thoughts and feelings when he’s down. Gotta capture these rare moments. Lol
Steve Smith is a massive fan of the newest Jets WR Malachi Corley
First Look at your newest New York Jet Olu Fashanu ✈️🟢 @olu_fashanu
It’s coming. Just a matter of when.
Kyrie ( @KyrieIrving ) 🥶 behind the back & look off cross to a crazy finish 🎥@JordanRichardSC
This breakdown on the Lakers defense last night is hilarious 😭😭
For Coaches that run 5 out offense, here is a screen the screener action out of Delay that Mark Daigneault ran for a 3.
AAU Players: If every weekend your team is undefeated, you either play with a bunch of players who will be heading to Duke, or your coach is sabotaging you to win games. The goal is improvement - not weekend trophy hunting. Iron sharpens iron…play against BETTER players.
What is Aaron Rodgers thinking? 🤔 (Wrong answers only)
9-5 you work to feed your present. 5-9 you work to feed your future. Mon-Fri you work to feed your present. Sat-Sun you risk to feed your future. To get ahead, you gotta work like you’re coming up from behind. Because you are.
They tried Jrue. They tried White. They tried drop. They tried blitz. They tried switch. They tried full-court pressure. And it made absolutely no difference. Total domination.
That is some WILD stuff!
“Coach I can’t come anymore, I started going somewhere that does “sport specific” training…” The training:
🔝🤣
“Coach I can’t come anymore, I started going somewhere that does “sport specific” training…” The training:
…..🤦🏾♂️
“Coach I can’t come anymore, I started going somewhere that does “sport specific” training…” The training:
This is so sad but so true….get stronger, get faster, no gimmicks, that’s it
“Coach I can’t come anymore, I started going somewhere that does “sport specific” training…” The training:
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