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Gerry DeFilippo

@Challenger_ST • 92,595 subscribers

🔥 Strength & Speed Coach | 1,000+ athletes gained 2–4+ inches on their vertical + real speed | Start your FREE 7-Day Trial → @Only_Strength 👇

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

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

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This could be used for the rest of time in any presentations of what NOT to do for strength and conditioning

This could be used for the rest of time in any presentations of what NOT to do for strength and conditioning

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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. 👇

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. 👇

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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:

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 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👇

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👇

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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 = 🔑

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 = 🔑

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

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

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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

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

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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👇

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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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

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

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

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

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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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

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

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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

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

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

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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:

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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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

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

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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

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

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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

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

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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Jason & Travis Kelce talking about the ridiculousness of baseball conditioning… “It makes no sense.” “You should be running SPRINTS or doing base running. Not running foul pole to foul pole.” STOP treating baseball players like marathoners

Jason & Travis Kelce talking about the ridiculousness of baseball conditioning… “It makes no sense.” “You should be running SPRINTS or doing base running. Not running foul pole to foul pole.” STOP treating baseball players like marathoners

Gerry DeFilippo

6,286,490 görüntüleme • 3 ay önce

1991 Chicago Bulls lifting on game day 😤 Back when most thought it was crazy. The Bulls knew better: morning weights kept them strong, physical, and fresh through the long season + playoffs. MJ & Scottie didn’t skip it. Neither should you. In-season lifting = non-negotiable

1991 Chicago Bulls lifting on game day 😤 Back when most thought it was crazy. The Bulls knew better: morning weights kept them strong, physical, and fresh through the long season + playoffs. MJ & Scottie didn’t skip it. Neither should you. In-season lifting = non-negotiable

Gerry DeFilippo

1,160,390 görüntüleme • 3 ay önce

It’s 2026 What does that mean? Even QBs can do 315lbs for 8 on a front squat Get in the weight room if you want even a chance at being successful!

It’s 2026 What does that mean? Even QBs can do 315lbs for 8 on a front squat Get in the weight room if you want even a chance at being successful!

Gerry DeFilippo

172,116 görüntüleme • 26 gün önce

Alabama football director of performance, David Ballou What would be his biggest tip to young athletes trying to get to the next level? “A lot of people work hard… it’s the people that work hard & are able to stack nutrition & sleep & those things on top of it.” Listen up:

Alabama football director of performance, David Ballou What would be his biggest tip to young athletes trying to get to the next level? “A lot of people work hard… it’s the people that work hard & are able to stack nutrition & sleep & those things on top of it.” Listen up:

Gerry DeFilippo

721,029 görüntüleme • 3 ay önce

People actually pay for this & call it training. Sad.

People actually pay for this & call it training. Sad.

Gerry DeFilippo

6,043,432 görüntüleme • 2 yıl önce

“I love to be coached.” I said it once, I’ll say it again. This is what it means to coach. If you hate this, you are SOFT “I believe in you, but you have to want this moment.” Know the difference between mindless yelling & motivating someone you love & care about!!

“I love to be coached.” I said it once, I’ll say it again. This is what it means to coach. If you hate this, you are SOFT “I believe in you, but you have to want this moment.” Know the difference between mindless yelling & motivating someone you love & care about!!

Gerry DeFilippo

532,195 görüntüleme • 4 ay önce

“Speed is the quality you lose the fastest.” In only 5-7 days if untrained Tennessee football performance director Derek Owings discusses how important consistent speed training is Young athletes: sprint consistently, 2-3 times per-week!

“Speed is the quality you lose the fastest.” In only 5-7 days if untrained Tennessee football performance director Derek Owings discusses how important consistent speed training is Young athletes: sprint consistently, 2-3 times per-week!

Gerry DeFilippo

472,795 görüntüleme • 3 ay önce

💯 “Boring before brilliance.” Paul Skenes details his routine Young athletes want to constantly do something new or novel Often avoiding routine, fundamentals & what works… “Sometimes it’s what it takes in sports The boring process, the boring fundamentals.” LISTEN:

💯 “Boring before brilliance.” Paul Skenes details his routine Young athletes want to constantly do something new or novel Often avoiding routine, fundamentals & what works… “Sometimes it’s what it takes in sports The boring process, the boring fundamentals.” LISTEN:

Gerry DeFilippo

320,895 görüntüleme • 3 ay önce

Young athlete: “I don’t like to train in-season.” LeBron James: ✔️ Lifts ON game days ✔️ Focuses on full body lifts (gives scheduling flexibility) ✔️ Rules to help him decide WHEN to lift based on schedule ✔️ He does something gym related daily

Young athlete: “I don’t like to train in-season.” LeBron James: ✔️ Lifts ON game days ✔️ Focuses on full body lifts (gives scheduling flexibility) ✔️ Rules to help him decide WHEN to lift based on schedule ✔️ He does something gym related daily

Gerry DeFilippo

319,613 görüntüleme • 3 ay önce

18-year-old Gout Gout just ran 19.67 in the 200m — new Australian record + U20 world record Faster than Bolt at the same age. 🔥 Here’s how he trains: Short explosive blocks (10/20/30m) straight into the gym for glute work + isometric holds for ankles & calves. Smart speed + targeted strength. No junk volume. This is what elite genetics & building real explosiveness looks like

18-year-old Gout Gout just ran 19.67 in the 200m — new Australian record + U20 world record Faster than Bolt at the same age. 🔥 Here’s how he trains: Short explosive blocks (10/20/30m) straight into the gym for glute work + isometric holds for ankles & calves. Smart speed + targeted strength. No junk volume. This is what elite genetics & building real explosiveness looks like

Gerry DeFilippo

285,207 görüntüleme • 3 ay önce

🚨 What if the secret to success isn’t talent or luck… but one simple daily choice? Nick Saban drops truth: Every single day, you face the same 2 questions: 1. Something you KNOW you should do… but don’t FEEL like doing? Can you make yourself do it anyway? 2. Something you know you shouldn’t do… but really WANT to? Can you stop yourself? Getting out of bed when the alarm hits Hitting the gym when you’d rather scroll Studying or grinding when Netflix calls Choosing the hard right over the easy wrong This is the invisible bridge between where you are… and who you want to become Put your choices ahead of your feelings Because if you only do what you feel like doing, you’ll never reach your goals This one mindset shift changes everything for champions — and it can change everything for YOU too.

🚨 What if the secret to success isn’t talent or luck… but one simple daily choice? Nick Saban drops truth: Every single day, you face the same 2 questions: 1. Something you KNOW you should do… but don’t FEEL like doing? Can you make yourself do it anyway? 2. Something you know you shouldn’t do… but really WANT to? Can you stop yourself? Getting out of bed when the alarm hits Hitting the gym when you’d rather scroll Studying or grinding when Netflix calls Choosing the hard right over the easy wrong This is the invisible bridge between where you are… and who you want to become Put your choices ahead of your feelings Because if you only do what you feel like doing, you’ll never reach your goals This one mindset shift changes everything for champions — and it can change everything for YOU too.

Gerry DeFilippo

243,274 görüntüleme • 3 ay önce

😡 Hey strength coaches… ever feel like this?

😡 Hey strength coaches… ever feel like this?

Gerry DeFilippo

1,800,585 görüntüleme • 2 yıl önce

🏆 Rory McIlroy just won the Masters… AGAIN He’s always credited strength training as a turning point for his career The power, stability & longevity keeping him on top 💪⛳ Fixed his posture, added distance, protected his back — strength training built his body to last!

🏆 Rory McIlroy just won the Masters… AGAIN He’s always credited strength training as a turning point for his career The power, stability & longevity keeping him on top 💪⛳ Fixed his posture, added distance, protected his back — strength training built his body to last!

Gerry DeFilippo

240,660 görüntüleme • 3 ay önce

Jason & Travis Kelce talking about the ridiculousness of baseball conditioning… “It makes no sense.” “You should be running SPRINTS or doing base running. Not running foul pole to foul pole.” STOP treating baseball players like marathoners

Jason & Travis Kelce talking about the ridiculousness of baseball conditioning… “It makes no sense.” “You should be running SPRINTS or doing base running. Not running foul pole to foul pole.” STOP treating baseball players like marathoners

Gerry DeFilippo

1,897,269 görüntüleme • 2 yıl önce

If you go to any “training,” place that has athletes doing this… find a new place

If you go to any “training,” place that has athletes doing this… find a new place

Gerry DeFilippo

2,285,265 görüntüleme • 3 yıl önce

🚨11 Mobility Drills Every Athlete Needs (especially if you want to jump higher & run faster) Most athletes are strong… but tight hips, ankles & thoracic spine kill their power Add these 11 moves to your training → better positions + less injury risk!

🚨11 Mobility Drills Every Athlete Needs (especially if you want to jump higher & run faster) Most athletes are strong… but tight hips, ankles & thoracic spine kill their power Add these 11 moves to your training → better positions + less injury risk!

Gerry DeFilippo

186,401 görüntüleme • 3 ay önce

🔑 9 exercises I give my athletes who have tight hips More than 75% of them feel better after ONLY 2 weeks! If your hips bother you, give them a shot I’d say the last one is the most underrated Save this, add even 2-3 to your routine & you’ll move better!

🔑 9 exercises I give my athletes who have tight hips More than 75% of them feel better after ONLY 2 weeks! If your hips bother you, give them a shot I’d say the last one is the most underrated Save this, add even 2-3 to your routine & you’ll move better!

Gerry DeFilippo

180,326 görüntüleme • 3 ay önce

Average young athlete: “I can’t lift in-season, it’ll make me sore & I’ll get hurt.” Dominant college pitcher who lifted the DAY OF his World Series start You can & should lift in-season too

Average young athlete: “I can’t lift in-season, it’ll make me sore & I’ll get hurt.” Dominant college pitcher who lifted the DAY OF his World Series start You can & should lift in-season too

Gerry DeFilippo

207,662 görüntüleme • 3 ay önce

Kobe Bryant discusses what he noticed about players who were STRONG “Mike, Scottie, those guys were lifting, they were strong. They had 4 or 5 rings by this point… I need to do THAT.” If you’re an athlete, getting STRONG & consistent lifting is a must:

Kobe Bryant discusses what he noticed about players who were STRONG “Mike, Scottie, those guys were lifting, they were strong. They had 4 or 5 rings by this point… I need to do THAT.” If you’re an athlete, getting STRONG & consistent lifting is a must:

Gerry DeFilippo

185,398 görüntüleme • 3 ay önce