Supremacy Sports Performance

Sport Performance Coaching & Personal Training

[Gerry DeFilippo @Challenger_ST]

Make sure you keep training in season

“I can’t, I’m really busy.”

“I’m tired. Late practice today.”

“I don’t want to be too sore for my games.”

“I have 4 skill sessions this week after practice.”

*two months go by*

“Coach, how come all my speed & power numbers are down?”

[Kali @kgaden20]

& a special thanks to @CoachJosh_SSP for making me swole 💪🏼

[Kali @kgaden20]

So excited to announce my commitment to the University of Illinois Springfield! Thank you so much to Coach King for this opportunity, and to Coach Garber and my amazing team for not only making me a better athlete, but a better teammate. ⭐️🌟#protecttheprairie @UISXCTF

[Joe Sutton @JoeSutt46]

550 today with @CoachJosh_SSP All I want for Christmas is a real big boy bar from @CoachCoxGT (Bar 40 kilos, blue plates 20 kilos each, green plates 10 kilos each, white plates 5 kilos each)

[Gerry DeFilippo @Challenger_ST]

Some footage of Odell’s rehab at EXOS

Posted 1 month ago so about 7-8 months post surgery

This is a shining example of building back essential qualities vs performing gimmicks

Attacking the quad both concentrically & eccentrically

Sport specific ≠ catching on a bosu ball

[Shooter McGavin @ShooterMcGavin]

The U.S. plays today in The World Cup 🇺🇸

[Jim Mattson @hoijim]

On a windy playoff day in Illinois- Tri-Valley executes one of the great punts in IHSA Playoffs history!

[Gerry DeFilippo @Challenger_ST]

What athletes need:

- Speed/jump training 2x per wk
- Heavy lifts focused on movement/mechanics
- Progressed/planned conditioning based on needs of sport

What athletes don’t need:

- Half speed sprints w/ no rest
- “Max outs,” every day
- Mindless conditioning to fill time

[Gerry DeFilippo @Challenger_ST]

Good luck with that strategy

[Gerry DeFilippo @Challenger_ST]

Go through todays prep w/ us

New: Aim to expose as many diverse ground contacts as possible

Rotate, go backwards. Mix it up

1. Extensive bilateral
2. Extensive unilateral
3. Intensive bilateral
4. Intensive unilateral
5. Backward skater w/ pause
6. Full speed backward skater

[Gerry DeFilippo @Challenger_ST]

Average athletes think train every day, elite athletes take planned days of rest

Average athletes prefer 6 days of mediocre training, elite athletes do 3-4 days of intensity

Average athletes are “too busy,” to train in-season, elite athletes prioritize it

Mindset matters.

[Supremacy Sports Performance @CoachJosh_SSP]

Same goes for teaching weight room technique. We can spend time to teach and develop good movement or we can focus on hitting PR's. Searching for new PR's and Maxes with poor technique is a recipe for disaster. The order in which we strive for optimal development is key.

[Coach Mac 🏀 @BballCoachMac]

Stan Van Gundy on the problem with youth basketball.

"You have to make decision. Do you want to teach the kids you're coaching how to play basketball, or do you just want to win games? Because there's a big difference."

[Supremacy Sports Performance @CoachJosh_SSP]

😂😂😂

[Gerry DeFilippo @Challenger_ST]

Gisele claims Tom’s new gym habit was the final straw

Via @giseleofficial

[Supremacy Sports Performance @CoachJosh_SSP]

Way to go @Nick_maton123 !

[Philadelphia Phillies @Phillies]

Nick wins the battle of the Matons!

[Philadelphia Phillies @Phillies]

Nick wins the battle of the Matons!

[Gerry DeFilippo @Challenger_ST]

And just as importantly… have fun!!

[Gerry DeFilippo @Challenger_ST]

💥6 of my fav starts for a better “first step.”

1. Sled walk-out: load grooves push upon release
2. Mountain climber: groove knee drive
3. Push-up variations: great for those who “pop up.”
4. Med ball: drive more push
5. Band release: build-up push
6. RDL: horizontal projection

[Supremacy Sports Performance @CoachJosh_SSP]

@laurakaiser24 Don't lie they are your favorites

[Supremacy Sports Performance @CoachJosh_SSP]

Front Foot Elevated Reverse Lunges are now a staple in our programs. One of the hardest things to maintain is a neutral spine while squatting; these reverse lunges do so and allow us train unilateral strength. Will post more on this exercise in an upcoming tweet.

[Joe Sutton @JoeSutt46]

Working on back reverse lunges with velocity zone training. Love using @CoachJosh_SSP ‘s fun gadgets.

[Gerry DeFilippo @Challenger_ST]

Strength coach conundrum