Gerry DeFilippo | Strength & Speed

@Challenger_ST • 93,791 subscribers

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People throw a lot of stats around on how amazing Bijan Robinson is What might be my favorite, though? He’s in year four as a NFL running back & has not missed ONE GAME Proof that training to be strong, fast, jacked & powerful works

84,210 views

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

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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:

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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 = 🔑

922,206 views

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. 👇

160,127 views

Lifting doesn’t “ruin,” speed Quality lifting ENHANCES speed The fastest athletes (like Noah Lyles) know this 👇 These are 8 of the best lifting based exercises to enhance speed development

12,766 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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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

406,357 views

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

282,919 views

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👇

45,710 views

Young athlete: “I need constant new exercises and the fanciest “sport specific training,” that I can get.” Ja’Marr Chase (one of the best athletes in sports today) showing how he gets it done with core lifts, sprints, skips/bounds & sled work:

18,843 views

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

231,416 views

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

53,495 views

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

53,077 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

46,303 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:

47,517 views

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

93,217 views

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