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Advanced high school/college baseball players… Here’s what a “dynamic,” upper day can look like! 1. Extensive pass 2. Intensive pass 3. Single arm pulse 4. Push-up depth drop 5. Loaded push-up 6. Single arm band catches 7. Bench overcoming ISO 8. Dynamic bench 9. Sledge swing stops 10. 30lb... show more

Gerry DeFilippo

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23,527 views • 1 year ago •via X (Twitter)

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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

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

Gerry DeFilippo

113,426 views • 1 year ago

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

Gerry DeFilippo

104,228 views • 2 years ago

10 underrated power exercises to add to your training (if you don’t already) 1. Supine reactive med ball chest pass 2. Single leg broad jump 3. Bent over reactive floor chest pass 4. Dynamic trap bar deadlift 5. Depth jump to broad jump 6. Push-up depth landing 7. Sled slingshot 8. Quadruple broad jump 9. Kettle bell drop catches 10. Depth jump to overhead medicine ball throw

10 underrated power exercises to add to your training (if you don’t already) 1. Supine reactive med ball chest pass 2. Single leg broad jump 3. Bent over reactive floor chest pass 4. Dynamic trap bar deadlift 5. Depth jump to broad jump 6. Push-up depth landing 7. Sled slingshot 8. Quadruple broad jump 9. Kettle bell drop catches 10. Depth jump to overhead medicine ball throw

Gerry DeFilippo

38,724 views • 2 years ago

💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

Gerry DeFilippo

18,534 views • 6 months ago

A simple mini band… Can make for great accessory work for the upper back/cuff All w/ a mini band 1. Prone band W pull 2. Shoulder around the world 3. Batwing face pull 4. Prone external rotation 5. Band Y pull iso 6. Prone Y raise 7. Band Y pull standard 8. Face pull 9. Chaos push-up 10. Scap push-up ISO 11. Prone W retraction 12. Standard push-up 13. Standing bottoms-up KB press

A simple mini band… Can make for great accessory work for the upper back/cuff All w/ a mini band 1. Prone band W pull 2. Shoulder around the world 3. Batwing face pull 4. Prone external rotation 5. Band Y pull iso 6. Prone Y raise 7. Band Y pull standard 8. Face pull 9. Chaos push-up 10. Scap push-up ISO 11. Prone W retraction 12. Standard push-up 13. Standing bottoms-up KB press

Gerry DeFilippo

243,673 views • 2 years ago

Curious what an acceleration specific session would look like? Here’s an inside look! All med ball variations w/ 30lbs 1. Extensive frog jump 2. Extensive SL frog jump 3. Intensive frog jump 4. Intensive SL frog jump 5. Heavy loaded sprint 6. Band release walkouts 7. Med ball sprint start 8. Drop back sprint start 9. Band loaded broad jump 10. Med ball scoop throw 11. SL med ball broad jump 12. Heavy dynamic trap bar deadlift 13. 10 yd heavy sled drag 1-2 sets of each

Curious what an acceleration specific session would look like? Here’s an inside look! All med ball variations w/ 30lbs 1. Extensive frog jump 2. Extensive SL frog jump 3. Intensive frog jump 4. Intensive SL frog jump 5. Heavy loaded sprint 6. Band release walkouts 7. Med ball sprint start 8. Drop back sprint start 9. Band loaded broad jump 10. Med ball scoop throw 11. SL med ball broad jump 12. Heavy dynamic trap bar deadlift 13. 10 yd heavy sled drag 1-2 sets of each

Gerry DeFilippo

27,194 views • 1 year ago

9 ways to prep your body to produce POWER 1. Bilateral intensive band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 4. Bent over repeat med ball chest pass 5. Rapid prone t raise drop catches 6. Single arm physio ball pulses 7. Unilateral intensive band pulses 8. Prone unilateral physio ball pulses 9. Unilateral battle rope pulses

9 ways to prep your body to produce POWER 1. Bilateral intensive band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 4. Bent over repeat med ball chest pass 5. Rapid prone t raise drop catches 6. Single arm physio ball pulses 7. Unilateral intensive band pulses 8. Prone unilateral physio ball pulses 9. Unilateral battle rope pulses

Gerry DeFilippo

73,544 views • 1 year ago

WTF are you doing if you ONLY train power for your lower body?! Here are 13 upper body power variations you should do! 1. Partner tire battle 2. Supine unilateral reactive landmine catch & press 3. Supine reactive med ball snap downs 4. Standing reactive/repeat wall med ball passes 5. Supine reactive med ball catch & press 6. Single arm stiff arm drop catches 7. Plyometric push-up 8. Sled slingshot press 9. Partner feed to reactive prowler press 10. Bent over med ball ground pass 11. Seated reactive vertical med ball press 12. Feed to reactive med ball pass 13. Maximal push-up drop catch

WTF are you doing if you ONLY train power for your lower body?! Here are 13 upper body power variations you should do! 1. Partner tire battle 2. Supine unilateral reactive landmine catch & press 3. Supine reactive med ball snap downs 4. Standing reactive/repeat wall med ball passes 5. Supine reactive med ball catch & press 6. Single arm stiff arm drop catches 7. Plyometric push-up 8. Sled slingshot press 9. Partner feed to reactive prowler press 10. Bent over med ball ground pass 11. Seated reactive vertical med ball press 12. Feed to reactive med ball pass 13. Maximal push-up drop catch

Gerry DeFilippo

54,778 views • 1 year ago

Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener 6. Serratus wall rollers 7. Dynamic Blackburn 8. Light plate flip & catch

Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener 6. Serratus wall rollers 7. Dynamic Blackburn 8. Light plate flip & catch

Gerry DeFilippo

344,561 views • 2 years ago

🎯 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

🎯 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

Gerry DeFilippo

38,734 views • 1 year ago

7 upper body power variations for baseball players… 1. Dynamic/rapid wall chest pass 2. Step-in snap down throws 3. Maximal partner drop catch 4. Supine load, hold & press 5. Reactive/repeat partner drop catch 6. Rapid/reactive load & press 7. Supine rocking snap down throws

7 upper body power variations for baseball players… 1. Dynamic/rapid wall chest pass 2. Step-in snap down throws 3. Maximal partner drop catch 4. Supine load, hold & press 5. Reactive/repeat partner drop catch 6. Rapid/reactive load & press 7. Supine rocking snap down throws

Gerry DeFilippo

13,816 views • 11 months ago

12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw

12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw

Gerry DeFilippo

250,453 views • 2 years ago

Do today’s in-season speed day with us! 1-2 sets of everything. In & out in 45 min 1. Extensive pogo to frog jump 2. SL extensive pogo to frog jump 3. Intensive pogo to frog jump 4. SL intensive pogo to frog jump 5. Heavy 10 yd sled push-sprint 6. Band release sprints 7. Lateral half kneeling sprints 8. DB loaded vertical jump 9. Med ball scoop throw 10. Depth jump to broad jump 11. Drop jump to vertical jump 12-15. Quick mix of accessories, 1 set each

Do today’s in-season speed day with us! 1-2 sets of everything. In & out in 45 min 1. Extensive pogo to frog jump 2. SL extensive pogo to frog jump 3. Intensive pogo to frog jump 4. SL intensive pogo to frog jump 5. Heavy 10 yd sled push-sprint 6. Band release sprints 7. Lateral half kneeling sprints 8. DB loaded vertical jump 9. Med ball scoop throw 10. Depth jump to broad jump 11. Drop jump to vertical jump 12-15. Quick mix of accessories, 1 set each

Gerry DeFilippo

34,606 views • 1 year ago

Go through an in-season speed day with us Took 30 minutes. Get in, get out. 1-2 sets of everything 1. Extensive reverse pogo 2. Extensive reverse SL pogo 3. Intensive reverse pogo 4. Intensive reverse SL pogo 5. Sled push sprint (255lbs) 6. Med ball sprint starts 7. Vertical to broad 8. Vertical to broad (SL) 9. Dynamic KB swing 10. Med ball scoop throw

Go through an in-season speed day with us Took 30 minutes. Get in, get out. 1-2 sets of everything 1. Extensive reverse pogo 2. Extensive reverse SL pogo 3. Intensive reverse pogo 4. Intensive reverse SL pogo 5. Sled push sprint (255lbs) 6. Med ball sprint starts 7. Vertical to broad 8. Vertical to broad (SL) 9. Dynamic KB swing 10. Med ball scoop throw

Gerry DeFilippo

498,527 views • 2 years ago

14 of the best ways to build power in the weight room 💥 1. Dynamic trap bar deadlift 2. Banded dynamic trap bar deadlift 3. Banded dynamic barbell rack pull 4. Kettle bell dynamic good morning 5. Dynamic barbell step-up 6. Dynamic barbell RDL 7. Banded dynamic barbell rack pull 8. Rapid tire flip 9. Dynamic kettle bell swing 10. Dynamic single leg landmine RDL 11. Isolated banded rapid Bulgarian 12. Trap bar loaded jump 13. Dynamic DB Bulgarian split squat 14. Dynamic barbell back squat

14 of the best ways to build power in the weight room 💥 1. Dynamic trap bar deadlift 2. Banded dynamic trap bar deadlift 3. Banded dynamic barbell rack pull 4. Kettle bell dynamic good morning 5. Dynamic barbell step-up 6. Dynamic barbell RDL 7. Banded dynamic barbell rack pull 8. Rapid tire flip 9. Dynamic kettle bell swing 10. Dynamic single leg landmine RDL 11. Isolated banded rapid Bulgarian 12. Trap bar loaded jump 13. Dynamic DB Bulgarian split squat 14. Dynamic barbell back squat

Gerry DeFilippo

42,419 views • 1 year ago

🚀 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

🚀 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

Gerry DeFilippo

62,081 views • 1 year ago

Don’t get slower in-season… Do today’s in-season speed day with us! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Modified flying sprint x2 6. Sled push accel x2 7. Lateral half kneeling start x1 each 8. 5 yard decels x2 9. Med ball vertical 1x4 10. Med ball broad jump 1x4 11. Depth jumps 1x4 12. Side lunge x8 each, 3 iso 13. Hip bridge x12, 3 iso

Don’t get slower in-season… Do today’s in-season speed day with us! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Modified flying sprint x2 6. Sled push accel x2 7. Lateral half kneeling start x1 each 8. 5 yard decels x2 9. Med ball vertical 1x4 10. Med ball broad jump 1x4 11. Depth jumps 1x4 12. Side lunge x8 each, 3 iso 13. Hip bridge x12, 3 iso

Gerry DeFilippo

21,353 views • 4 months ago

Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL

Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL

Gerry DeFilippo

45,303 views • 9 months ago

⭐️ 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 11. Rotational med ball throws

⭐️ 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 11. Rotational med ball throws

Gerry DeFilippo

51,314 views • 1 year ago

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

455,520 views • 2 years ago