Challenger Strength

Challenger Strength šŸ”‘ Challenger Knows
We Train THOUSANDS of Athletes
We get you faster, stronger & jacked
ā¬‡ļø Need Year-Round Performance Training? Challenger Strength LLC.
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Join us on OnlyStrength: https://www.onlystrength.training/sign-up-1 is a strength training and personal fitness brand owned and headed by Gerry DeFilippo ISSA CPT, CPPS. Gerry works along side New Jersey's premier, multidisciplinary, outpatient physical therapy practice, Performance Physical Therapy and Sports Conditioning, and also heads their Strength Training department. Challenger Strength pr

ovides private, semi-private, and group training for clients of all ages, and specializes in not only providing personal fitness but also athletic strength and performance.

09/05/2026

STOP training like a bodybuilder & start training like an ATHLETE

If youā€™re not training power, you better start using these 5 exercises to level up your athletic power!

Move fast, repeat contactsā€¦ super essential

1. Depth jumps
2. Dynamic banded barbell rack pull
3. SL drop jumps
4. Dynamic barbell stomp step-up
5. Drop jump to vertical jump

Julian Lo Casto | Basketball Strength Coach

09/05/2026

Konnor Griffin FLYING around the basesā€¦ A breakdown of precision, lean & SPEED

MLB 98th percentile speed at 29.9 feet per second! Young players & coaches, notice his drop step and body angle out of his secondary

Notice his maintained angle rounding second. Athletic enough to gather himself after a misstep around 3rd

Base path speed is fun because the angling and coordination on display. ELITE

A 7 step progression for curvilinear sprinting for baseball šŸ‘ˆ

1. Cones, 5 paces apart
2. Cones, 10 paces apart
3. Cones, sharp sweep
4. Cones, moderate sweep
5. Cones, wide sweep
6. Partner, adjust to move & aim to take inside shoulder as close as possible
7. Partner, adjust based on trajectory of partner

Julian Lo Casto | Basketball Strength Coach

09/05/2026

If youā€™re not training your upper back and shoulders you better start!

Here are 6 key exercises you can do to improve your mobility and movement in your upper body!

Save these, add them to your training!

1. Prone mini band Y raise

2. Hurdle Blackburns

3. Prone mini band external rotation

4. Standing mini band bottoms up KB press

5. Band ā€œY,ā€ pull

6. Prone Cuban press

Julian Lo Casto | Basketball Strength Coach

šŸ”„ Elite top speed day to build the speed you need to succeedStop doing random workouts every weekā€¦ new program after new...
09/04/2026

šŸ”„ Elite top speed day to build the speed you need to succeed

Stop doing random workouts every weekā€¦ new program after new program with no results

Follow a sound speed day with the structure you need to succeed!

This is how we would run it from warm-up, to prep, to sprints, jumps & lifts

Save this, run it and you WILL get FASTER

Julian Lo Casto | Basketball Strength Coach

The evidence is indisputableā€¦ you better show some love to your IN-SEASON strength training!This isnā€™t a gimmick or newe...
09/04/2026

The evidence is indisputableā€¦ you better show some love to your IN-SEASON strength training!

This isnā€™t a gimmick or newest talk topic on social media. The studies, research and evidence all show how valuable in-season training is

I suggest you save this & show it to any athlete, coach or parent who needs to better understand the importance of in-season training

You can see it from all sports & narrowed down to baseball, football, soccer and hockey (just to name a few)

Health, performanceā€¦ all severely tied to in-season training

Thereā€™s no debateā€¦ train in season or get left BEHIND

Julian Lo Casto | Basketball Strength Coach

My DMs with the viral sensation fake 49ers player, Daejon Loveā€¦ glad I held my ground & didnā€™t get scammedMissed my chan...
09/03/2026

My DMs with the viral sensation fake 49ers player, Daejon Loveā€¦ glad I held my ground & didnā€™t get scammed

Missed my chances to work with such an elite talent šŸ¤¦ā€ā™‚ļø

Julian Lo Casto | Basketball Strength Coach

09/02/2026

šŸ”„ 13 of the BEST support/accessory exercises for speed & power development!

Great athletes know the importance of great speed daysā€¦ what completed a great speed day?

QUALITY ACCESSORIES

These are 13 of my favorite we use to compliment sprint & jump work to target hamstrings, dynamic hip extension & the lower abdominals/hip flexors!

Save these, use them, go get fast!

Julian Lo Casto | Basketball Strength Coach

Are you still infatuated with ā€œsport specific,ā€ training?So many young athletes and coaches are misinformed and think to...
09/02/2026

Are you still infatuated with ā€œsport specific,ā€ training?

So many young athletes and coaches are misinformed and think to be ā€œhigh level,ā€ training must involve a bat, ball or look EXACTLY like the sport

Earlier today I saw someone trying to emulate running back blocking into the gym with bands and plates šŸ¤¦ā€ā™‚ļø

Yes, there can be nuances as an athletes gets older. Maybe a football lineman pushes a heavy sled where a pitcher in baseball does a cross over/lateral sled drag. Yes, you can button up energy systems to be more unique to a specific sport itself, introduce more seen planes of motion or things like that

Please do NOT get it twisted when it comes down to it. The ONLY thing that is sport specific in training is sport itself

You spend so many hours practicing your sport, leave the weight room to build your general strength and power!

If sprints, bounds, skips and lifts work for Jaā€™Marr Chase, they can work for you too!

Julian Lo Casto | Basketball Strength Coach

09/01/2026

Whatā€™s one thing high level athletes have in common?

Something you might be missing that is stunting your speed & power output

Or leading to constant injuriesā€¦

They take care of their hips!!

You need a consistent hip movement routine

šŸ‘‡ Save & use these 6 exercises

Julian Lo Casto | Basketball Strength Coach

09/01/2026

šŸ’„ STOP training your upper body like a bodybuilder!

Said it once, will keep saying it. Upper body power is a must!

Get creative. Explore catches, slams, presses & even rotationā€¦ get used to producing upper half power within your shoulders and thoracic spine to have success as an athlete

These are 7 you can use as prep work, plyometrics or even before or after your big compound lifts

One thing I do know for sureā€¦ your athleticism will uptick from adding things like this to your training

Julian Lo Casto | Basketball Strength Coach

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