OnlyStrength

🔥 Speed and strength programming for athletes… See how OnlyStrength can help YOU Get Faster & Jump Higher RIGHT NOW ⬇️

[Gerry DeFilippo @Challenger_ST]

Is your core training lacking?

Need some good ways to train core stability?

Save this list, use them in your training!

🔥 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

[Gerry DeFilippo @Challenger_ST]

Check out how @Only_Strength is helping athletes just like you build big time speed

Not just athletes, coaches who need to train their entire teams as well!

[OnlyStrength @Only_Strength]

Many athletes want to get faster

Whether they’re in the off-season, during the season or even youth

While our programs lean on sled sprinting

They also get athletes insanely faster because of exercises like THIS

Try FREE for 7 days & see for yourself: https://t.co/PD5qsdfX6u

[OnlyStrength @Only_Strength]

How do you improve acceleration even without a sled?

These are 7 great ways

1. Max-effort sprints
2. Partner band resistance
3. Wall switches
4. Hill sprints
5. Positional isometrics
6. Reactive starts
7. Loaded broad jump variations

Want to get faster? Save & use these!

[OnlyStrength @Only_Strength]

Speed training requires precision

Just sprinting isn’t enough

You need to know when to sprint, which sprints to do… how much weight to use (when needed)…

You need to know rest times, intensity, plyometrics & lifts to compliment

All of it

We provide DETAILED speed training

[OnlyStrength @Only_Strength]

Want to improve as an athlete?

Want to help your team improve & get better?

Need the systems to do it all? (Speed, plyometrics & more)

Try OnlyStrength FREE for 7 days & see what all the hype is about: https://t.co/Ap0p2yviDn

[OnlyStrength @Only_Strength]

🏋️‍♂️ How do you construct a quality strength program?

After you have established your goals, you get into ordering exercises

This is a pyramid depicting how we go about doing so

The base is centered around primary movements (main, every week lifts)

We build from there…

[OnlyStrength @Only_Strength]

What makes this all tie in is consistent & careful progression of weights

You have to know which weights main movements need based on reps & your max lifts

You have to track them & progress when you can

OnlyStrength does the calculating, tracking & progress for you!

[OnlyStrength @Only_Strength]

Our athletes get faster because they do sprints like this

Our full speed & sprint programming gets athletes of all sports FASTER

Coaches love using our system for their entire teams as well

Want to see results for yourself?

Try it FREE for 7 days: https://t.co/PD5qsdfX6u

[OnlyStrength @Only_Strength]

🏁 Three must use sprints for acceleration development

If we could only program 3 sprints for athletes to get fast, this is what we’d use

Save these, use them to get faster!

1. Drop back sprints

2. RDL sprints

3. Lateral half kneeling

[OnlyStrength @Only_Strength]

Benefits:

1. Drop back sprints (reactivity & first step elasticity)

2. RDL sprints (great for horizontal projection)

3. Lateral half kneeling (rotation & frontal plane)

[Gerry DeFilippo @Challenger_ST]

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👇

[Gerry DeFilippo @Challenger_ST]

🔐 Unlock your peak performance

So many athletes make simple mistakes like the one above

They think they’re training right & working hard, but leaving results on the table

That’s why we built @Only_Strength

Allowing athletes, parents & coaches a way to follow a direct system

One built to improve athletes

Try it FREE for 7 days & see what ideal training is all about: https://t.co/Q8qJCNeBMe

[OnlyStrength @Only_Strength]

Results require a proven process

These 6 steps are what athletes need to get fast

✅ Athletes can use this to get faster

✅ Coaches can use this to take their teams to the next level

Tap the link, try it FREE for 7 days & see the difference yourself: https://t.co/PD5qsdfX6u

[OnlyStrength @Only_Strength]

⚡️ How athletes develop elite speed

You can too!

Elite speed requires distinct focus on these 6 elements

All revolving around resisted sprint protocol, max-effort sprints, jumps/plyos & lifts!

The best program is one that blends these together into an ideal formula

[OnlyStrength @Only_Strength]

If you don’t know how long to rest, say goodbye to gains

One key we built with our app is an automated, intra-set rest timer

Our founder, @Challenger_ST has spent a decade hounding athletes to REST

Now, we do it for you. We know it’s important, so we make it EASY