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⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes...

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Gerry DeFilippo

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51,314 görüntüleme • 1 yıl önce •via X (Twitter)

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The Count of Monte Sisqó profil fotoğrafı
The Count of Monte Sisqó1 yıl önce

how heavy/light should med balls be for throws? I’ve seen this opinion all over the place

Coach Wayland | Performance Expert | Craftsman profil fotoğrafı
Coach Wayland | Performance Expert | Craftsman1 yıl önce

Intent in your training matters.

Keith Ferrara profil fotoğrafı
Keith Ferrara1 yıl önce

I train all my athletes really similar, regardless of the sport they play. Why? Because the goals are all the same: ✅ Build speed ✅ Build power ✅ Build strength ✅ Stay healthy Athleticism is the foundation of success in sport — and that’s what we build every session.

Vernon Griffith, CSCS*D profil fotoğrafı
Vernon Griffith, CSCS*D1 yıl önce

FULL HIP MOBILITY SESSION while out at OSU. Tap in below!

Fred Duncan profil fotoğrafı
Fred Duncan1 yıl önce

Speed doesn’t exist in a vacuum and neither do the other biomotor abilities. Too often we compartmentalize qualities like strength, power, and endurance without acknowledging their overlap. sprinting, running, and jumping are forms of strength training. They involve high forc

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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws
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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws

Gerry DeFilippo

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Nine great non-sprinting exercises to aid speed development 1. SL drop jump 2. Broad jump 3. Overhead med ball throws 4. Heavy sled push 5. Maximal pogo jumps 6. Heavy sled drags 7. Triple hurdle jump 8. Repeat single leg bounds 9. Maximal depth landings
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Nine great non-sprinting exercises to aid speed development 1. SL drop jump 2. Broad jump 3. Overhead med ball throws 4. Heavy sled push 5. Maximal pogo jumps 6. Heavy sled drags 7. Triple hurdle jump 8. Repeat single leg bounds 9. Maximal depth landings

Gerry DeFilippo

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🚀 Top 10 exercises to build the vertical jump *not in order of importance* 1. Maximal depth landings 2. Band accelerated jumps 3. Box jumps 4. Depth jumps 5. Band resisted jumps 6. Heavy trap bar deadlifts 7. Dynamic trap bar deadlifts 8. Overhead med ball throws 9. Standing vertical jumps 10. Trap bar overcoming ISOs
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🚀 Top 10 exercises to build the vertical jump *not in order of importance* 1. Maximal depth landings 2. Band accelerated jumps 3. Box jumps 4. Depth jumps 5. Band resisted jumps 6. Heavy trap bar deadlifts 7. Dynamic trap bar deadlifts 8. Overhead med ball throws 9. Standing vertical jumps 10. Trap bar overcoming ISOs

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🦵 9 great ways to build ankle stiffness to aid sprinting! 1. Maximal pogo jumps 2. Heavy sled pushes 3. Drop jumps 4. Sprinter sled drivers 5. Box double jumps 6. Sprinter ISO pulls 7. Drop back sprints 8. Repeat hurdle jumps 9. Band release walkout sprints
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🦵 9 great ways to build ankle stiffness to aid sprinting! 1. Maximal pogo jumps 2. Heavy sled pushes 3. Drop jumps 4. Sprinter sled drivers 5. Box double jumps 6. Sprinter ISO pulls 7. Drop back sprints 8. Repeat hurdle jumps 9. Band release walkout sprints

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🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws
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🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws

Gerry DeFilippo

33,395 görüntüleme • 5 ay önce

🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws
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🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws

Gerry DeFilippo

42,598 görüntüleme • 1 yıl önce

💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch
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💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

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248,246 görüntüleme • 2 yıl önce

10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump
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10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump

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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press
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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press

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9 things athletes should have in their weekly training! 1. Unilateral lower body lifts 2. Unilateral upper body lifts 3. Resisted sled sprints 4. Rhythmic AND intense ankle routines 5. Competition sprints 6. Unilateral jumps/plyometrics 7. Multi-planar sprints 8. Varied med ball throws 9. Power/dynamic driven lifts
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9 things athletes should have in their weekly training! 1. Unilateral lower body lifts 2. Unilateral upper body lifts 3. Resisted sled sprints 4. Rhythmic AND intense ankle routines 5. Competition sprints 6. Unilateral jumps/plyometrics 7. Multi-planar sprints 8. Varied med ball throws 9. Power/dynamic driven lifts

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9 core variations for athletes that are more effective than “crunches.” 1. Chaos split stance pallof stirs 2. Heavy off-set sled push 3. Staggered med ball catch/decels 4. Partner pallof iso pull 5. Core pin ball 6. Heavy sled pallof pull 7. Med ball tug of war 8. Physio ball Copenhagen plank 9. Chaos pallof punches
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9 core variations for athletes that are more effective than “crunches.” 1. Chaos split stance pallof stirs 2. Heavy off-set sled push 3. Staggered med ball catch/decels 4. Partner pallof iso pull 5. Core pin ball 6. Heavy sled pallof pull 7. Med ball tug of war 8. Physio ball Copenhagen plank 9. Chaos pallof punches

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✨ 10 great core variations for athletes 1. Pallof iso-hollow body rock combo 2. Barbell abdominal rollout 3. Copenhagen plank 4. Partner pallof max resist 5. Sled maximal pallof pull 6. Off-set sled push 7. Plank heavy KB rope pull through 8. Banded chaos suitcase hold 9. Heavy side plank 10. Partner med ball tug of war

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Let’s build “stiffness,” & the ankle/calf complex to aid sprinting 12 great variations: 1. Landmine split stance calf raises 2. Heavy sled pushes 3. Standing split stance calf raise ISOs 4. Sled “sprint drivers.” 5. Heavy sled drags 6. Extensive SL pogo 7. Sled release walkout sprints 8. Intensive forward bilateral pogo 9. Sled broad jump 10. Seated DB calf raise 11. Extensive bilateral pogo 12. Intensive forward SL pogo
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Let’s build “stiffness,” & the ankle/calf complex to aid sprinting 12 great variations: 1. Landmine split stance calf raises 2. Heavy sled pushes 3. Standing split stance calf raise ISOs 4. Sled “sprint drivers.” 5. Heavy sled drags 6. Extensive SL pogo 7. Sled release walkout sprints 8. Intensive forward bilateral pogo 9. Sled broad jump 10. Seated DB calf raise 11. Extensive bilateral pogo 12. Intensive forward SL pogo

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16 of my favorite strength & jump exercises to augment acceleration 1. Broad jump 2. Heavy sled drag 3. Med ball SL broad jump 4. Sled sprint drivers 5. Heavy sled pushes 6. Banded broad jump 7. Med ball scoop throw 8. Depth jump to broad jump 9. SL broad jump 10. Sled resisted broad jump 11. Bilateral sled broad push-jump 12. Band accelerated broad jump 13. Band accelerated SL broad jump 14. SL depth to SL broad jump 15. Quadruple broad jump 16. Quadruple SL broad jump
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16 of my favorite strength & jump exercises to augment acceleration 1. Broad jump 2. Heavy sled drag 3. Med ball SL broad jump 4. Sled sprint drivers 5. Heavy sled pushes 6. Banded broad jump 7. Med ball scoop throw 8. Depth jump to broad jump 9. SL broad jump 10. Sled resisted broad jump 11. Bilateral sled broad push-jump 12. Band accelerated broad jump 13. Band accelerated SL broad jump 14. SL depth to SL broad jump 15. Quadruple broad jump 16. Quadruple SL broad jump

Gerry DeFilippo

20,612 görüntüleme • 7 ay önce

🦵11 exercises for athletes to develop elite hamstrings! 1. Heavy barbell RDLs 2. Dynamic barbell rack pulls 3. SL curl ISOs with foam roller 4. Partner Nordic curls 5. Kickstand good-mornings 6. RDL drop catches 7. Barbell split stance RDL 8. Reactive med ball curls 9. Dynamic Landmine SL RDL 10. Barbell SL RDL 11. Heavy barbell rack pulls
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🦵11 exercises for athletes to develop elite hamstrings! 1. Heavy barbell RDLs 2. Dynamic barbell rack pulls 3. SL curl ISOs with foam roller 4. Partner Nordic curls 5. Kickstand good-mornings 6. RDL drop catches 7. Barbell split stance RDL 8. Reactive med ball curls 9. Dynamic Landmine SL RDL 10. Barbell SL RDL 11. Heavy barbell rack pulls

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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass
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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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Need some new core training variations? 🔥 24 of my favorite “core,” variations 1. Anti-rot hollow body rock 2. Banded deadbug 3. Sledgehammer swing stops 4. Ab rollouts 5. Staggered med ball catch 6. Pallof maximal pull 7. Copenhagen plank 8. Partner Pallof pull 9. Plate halo 10. Chaos Pallof punch 11. Sled anti-rot pull 12. Half kneeling Pallof iso 13. Off-set sled push 14. Trap bar suitcase iso hold 15. Plank KB pull through 16. Split stance chaos suitcase 17. Standard chaos suitcase 18. Half kneeling Pallof pull 19. Heavy side plank 20. Med ball tug of war 21. Med ball lateral walks 22. Supine partner Pallof 23. Heavy plank 24. Plank pin ball
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Need some new core training variations? 🔥 24 of my favorite “core,” variations 1. Anti-rot hollow body rock 2. Banded deadbug 3. Sledgehammer swing stops 4. Ab rollouts 5. Staggered med ball catch 6. Pallof maximal pull 7. Copenhagen plank 8. Partner Pallof pull 9. Plate halo 10. Chaos Pallof punch 11. Sled anti-rot pull 12. Half kneeling Pallof iso 13. Off-set sled push 14. Trap bar suitcase iso hold 15. Plank KB pull through 16. Split stance chaos suitcase 17. Standard chaos suitcase 18. Half kneeling Pallof pull 19. Heavy side plank 20. Med ball tug of war 21. Med ball lateral walks 22. Supine partner Pallof 23. Heavy plank 24. Plank pin ball

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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

Gerry DeFilippo

99,787 görüntüleme • 1 yıl önce