Gerry DeFilippo | Strength & Speed

@Challenger_ST • 93,275 subscribers

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If anyone tries to get you to pay money for this, you are wasting your money…

1,030,982 views

Young athlete: I need super intricate and “sport specific,” training to get better All pro Christian McCaffrey using simple bounds, hops, sprints, jumps & lifts to get better:

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STOP doing endless cone tap dancing drills and calling it “agility.” Most athletes are getting worse at actual game speed while thinking they’re training agility Real agility = reacting to a person/ball + forceful acceleration + deceleration in multiple directions Save this entire thread Here are the 6 actual pillars I use to build real, transferable agility with my athletes. This is the blueprint. 👇

159,301 views

Said it once, I’ll say it again… Do this routine 2-3x per week Focus: Ankles, feet & calves 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds) Quality contacts = 🔑

922,121 views

Here is an avid lifter, Aroldis Chapman, who smashes weights. Seems to do ok to me 🤷‍♂️ Baseball players, get in the weight room!

123,204 views

STOP wasting time on circus gimmicks for “balance” training. Bosu balls, wobble boards, and band tricks look cool on Instagram but do almost nothing for real game-contact stability In sport, forces come from opponents while your feet interact with a stable ground Save this entire thread Here’s what actually builds usable stability, coordination, and reactive power instead👇

78,915 views

If you’re a baseball player I suggest you stop scrolling for 2 seconds I’m going to give you the key to baseball speed Baseball involves short 10-15 yard straight line burst OR Angled, curve sprints Train both consistently… you will thrive

93,774 views

Parent of a slow/weak 13 year old athlete: “We want to go train somewhere else. They do more advanced training.” The training:

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YOU’RE AN ATHLETE TRAINING LIKE A BODYBUILDER… …and it’s quietly destroying your progress I see it constantly: kids doing chest days, arm days, endless high-rep isolation work like they’re prepping for Mr. Olympia Save this entire thread This is exactly where bodybuilding training fails team sport athletes and what you should be doing instead👇

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Training some upper body power this morning 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches Train explosively with your lower body? Do your upper too

406,341 views

“Sorry coach. We are going to another gym. They do sport specific training.” The training:

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If anyone tries to tell you these things relate & this is how you should train for speed & agility they’re an IDIOT

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If you go ANYWHERE that attempts to have you do this for your strength/performance training, please leave & never go back

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Heavy lifts shouldn’t be the only way you train uppers & you shouldn’t ONLY train explosively w/ lower body Do these: 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches

231,359 views

Appropriate given it’s The Masters week What some idiots THINK “sports specific,” is 🆚 What training to get better at your sport ACTUALLY is Ft: Rory McIlroy

46,289 views

Old school coach: lifting will make you slower Correction: if you lift in a quality program the RIGHT way, you’ll will only aid your performance Noah Lyles:

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Said it once, will say it always A routine that is one of our BIGGEST staples of speed development What’re you doing if you’re not solidifying your feet, ankles & calves? 1. Extensive bilateral x30 seconds 2. Extensive unilateral x30 seconds 3. Intensive bilateral x8 seconds 4. Intensive unilateral x8 seconds

93,204 views

One of the most important attributes in team sports Rapid accel-decel laterally in small spaces 5 of my favs for this: 1. Lateral to pogo to sprint 2. Lateral to back leg to sprint 3. “Pulsing,” sprint start 4. Lateral (forward facing) jump to sprint 5. Shuffle to sprint

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7 great variations to improve acceleration… 1. Lateral half-kneeling sprints 2. Loaded/resisted sled sprints 3. Band release walkout sprints 4. Drop back sprints 5. Med ball sprints 6. Med ball drop back sprints 7. Three point stance sprints

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Train explosively with your lower body? Do your upper too Try these 5 exercises as a routine Save these, add them to your training! 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches

11,782 views

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