Gerry DeFilippo

🚀 Improve Your Vertical & Get Faster NOW I’m a Strength & Speed Coach who’s helped hundreds of high school, college & pro athletes add 2–4+ inches to their vertical, get noticeably quicker, and become way more explosive I drop daily tips here that you can steal immediately But my complete proven system — the exact same year-round programs I run with my athletes — lives inside **OnlyStrength**: • Full speed, agility & vertical jump training • Strength & power sessions (just like the pros I train) • Mobility & recovery so you stay healthy • 750+ HD video demos + exact sets/reps/progressions • Sport-specific blocks (football, basketball, baseball, softball, soccer, hockey + more) • Progress tracking & direct coaching access Real results my athletes are seeing right now. No fluff. No gimmicks. Start your **FREE 7-Day Trial** today (no charge for TRIAL) and train exactly like my guys: 👉 onlystrength.training/signup3 @Only_Strength Drop your sport or goal below and I’ll tell you the #1 thing to focus on first 👇

@anactualwalnut The gas alone is worth the membership. Been a member forever. Love that place

I love it here (at Costco)

STOP BLAMING LIFTING FOR INJURIES, IT REDUCES THEM If I had a dollar for every time a sports coach, mislead parent or naive athlete blamed lifting for an injury, I could retire I think it’s because people incorrectly associate loading with injuries, but more often than not, the strength training not only does not cause the injury, it actually helps reduce them What usually DOES cause injuries lies in overuse & way too much volume. Practicing almost every day, playing on multiple teams or all year without breaks or just flat out stupid conditioning at practice For example: the little league pitcher who’s arm hurts because they throw innings in games nonstop. The football player who is run into the ground at practice & has hip or hammy issues Tone that down a bit and equip your body with the armor it needs. Consistent, quality strength training to build a robust engine designed to better withstand the stresses of sport & while you’re at it, maybe turn those stresses down a bit!

These 10 keys are just the beginning True speed development comes from a comprehensive system A system that blends proper sprints, jumps, lifts & in/off-season protocol I have helped THOUSANDS of athletes get faster, I can help you too Try our system FREE for 7 days: onlystrength.training/sprint3

9. Build your calves, feet & ankles Extensive (rhythmic, lower intensity) & intensive (maximal, higher intensity) pogo jumps are key Turn your Achilles & calf complex into SPRINGS do these before you sprint, after your warm-up 10. Prioritize key jumps & plyometrics Vertical focused jumps & quick contacts on top speed days Horizontal focused jumps & output driven contacts on acceleration days

🚀 TEN THINGS YOU NEED TO START DOING IMMEDIATELY TO ENHANCE YOUR SPEED TRAINING Add these NOW, you’ll be significantly faster in the next 6 weeks:

@Tyrealcool Hey! Yes try this!

@Challenger_ST Hey coach-thank you! I’m trying to build a 5-7 minute warm up (universal) to do every weight session. Can you provide me with some insight?

20 SMALL THINGS TO DO THAT WILL MAKE YOU AN UNRECOGNIZABLE ATHLETE BY JULY:

No amount of power skating will turn a slow or poor mover off the ice into a fast skater on it. Good movers=good skaters Instead of playing a bunch of tourneys, keep it simple and really get better this summer. 👇

This is how you actually develop young athletes the right way Simple. Effective. Built for long-term success instead of burnout The 3-2-1 Rule + this menu will turn good kids into absolute beasts by next season Want the full OnlyStrength program with video demos, exact sets/reps, progressions, and weekly templates for every category? Comment “YOUTH” or tap the link to try the FREE 7 Day trial of OnlyStrength: onlystrength.training/sign-up-1--35b… Tag a parent or coach who needs this 👇

Full Body Strength Upper + lower at least 1x per week each. Build the engine Strength is the foundation everything else sits on

Parents & coaches, stop overcomplicating youth athlete training Save this entire thread Most 10-18 year olds are doing random workouts that look impressive but produce zero real results I created the 3-2-1 Rule years ago to keep it simple while actually turning kids into beasts: • Train 3x per week • Sprint & jump 2x per week • Upper + lower strength at least 1x per week each Here’s the exact template I use to build perfect full-body sessions for developing athletes👇

You have 20 small things you can do to get better Will you do them? I have been helping athletes like you get better for years with my system My app will give you the programs, progress tracking, video demos & ecosystem you need to succeed You can try it FREE for 7 days… now is your time to get better… Try it & see how we can help you: onlystrength.training/features3

19. Be a positive force for your teammates or training partners. You’d be amazed how this will enhance YOUR performance 20. Pretend every part of your session is an audition in front of a coach. Even 1-2% more intent in your training will drive INSANE gains