Challenger Strength

Challenger Strength 🔑 Challenger Knows
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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.

06/06/2026

🛑 Please STOP wobbling on bosu balls thinking you’re improving what’s needed to build the balance & stability to help us succeed in sport

🔑 The mechanisms involved in force handling & force output change dramatically when you take the stability out of the ground. The speed & amount of force changes drastically as well

🔥 Instead, use exercises like the 13 listed here to diversify the speed, jump & strength aspects of your training to build overall & dynamic stability

👏 Here are 13 STABLE surface exercises for balance

1. Depth to SL Broad jump

2. Loaded SL Broad

3. High box step-up

4. SL chaos pogo

5. Slideboard side lunge

6. Loaded skater

7. SL Depth jump

8. Lateral jump to sprint

9. Depth to lateral jump

10. SL box jump

11. Off-set Bulgarian

12. Pogo jump to lateral jump

13. Traditional single leg broad jump

🏆 THE BEST ATHLETES OF ALL TIME KNEW HOW THE WEIGHT ROOM ELEVATED THEIR CAREER… DO YOU?I’ve told thousands of athletes t...
06/06/2026

🏆 THE BEST ATHLETES OF ALL TIME KNEW HOW THE WEIGHT ROOM ELEVATED THEIR CAREER… DO YOU?

I’ve told thousands of athletes this & I will continue to… the weight room can be the single greatest catalyst to your athletic development

These are just some examples of athletes past & present (in various sports) discussing how the weight room impacted their career

Size, strength, endurance & durability… all things that can be bolstered by the weight room, strength, speed & power training

If you’re an athlete, you’re INSANE if you’re not making the weight room & a quality strength/speed program a consistent staple in your development routine

06/05/2026

IF YOU’RE STILL AFRAID TO LIFT HEAVY, I NEED YOU TO READ THIS!

Even with improving programs, new technology & data showing otherwise, some athletes, parents & sports coaches still fear the idea of heavy lifting making athletes “slower.”

Generally speaking, this is only possible for two main reasons:

1. Poor application of strength training or programming

2. Too much focus on strength training, not enough sprint work & bodyweight levels getting out of control unchecked

When a program is properly balanced on speed, strength & power, heavy lifting will ENHANCE your speed levels. Why? Well, heavy lifting is a great way to get stronger & improve force output valuable to speed gains

Further, speed is developed largely from quality motor unit recruitment. How well can you engage and recruit a lot of muscle fibers to produce a lot of force rapidly. Speed is the most motor unit involved activity there is and lifting is GREAT (at a lower level) at building this

Further, if you are actively testing and checking bodyweight relative to sprint times, jump numbers & relative strength, you can actively keep tabs on if your bodyweight & speed are beginning to clash

Lastly, just make sure you are doing just as much sprinting/jumping as you are lifting and the rest will take care of itself!!

06/05/2026

This workout 2x per week = INSANE speed

💊 TRUTHS THAT MAY BE HARD TO ACCEPT BUT YOU BETTER LEARN THEM!The best program in the world isn’t magic. It works becaus...
06/05/2026

💊 TRUTHS THAT MAY BE HARD TO ACCEPT BUT YOU BETTER LEARN THEM!

The best program in the world isn’t magic. It works because you execute it in the way it is intended. It also works when you do it consistently and for a significant amount of time. You don’t get better because you do neither of those things

You wonder why you’re hurt all the time, but the answer is looking you right in the face. You never take time off from your sport and don’t strength train consistently so you are burnt out, overworked and not strong enough to be resilient

You fall for what’s new on social media and change exercises every week and you’re not getting better… you wonder why, but it’s right in front of you

Have you wondered how much better you’d be at your sport if you got significantly faster and stronger? It would be tremendous. Don’t miss that opportunity

Last but not least, don’t underestimate the power of getting stronger when it comes to getting faster, especially if you’re weak as f**k!

Go get better!

🔥 ELITE TOP SPEED SESSION FOR SERIOUS ATHLETES WHO WANT TO GET FASTERYOU’RE NOT AS FAST AS YOU WANT TO BE AND THAT ENDS ...
06/04/2026

🔥 ELITE TOP SPEED SESSION FOR SERIOUS ATHLETES WHO WANT TO GET FASTER

YOU’RE NOT AS FAST AS YOU WANT TO BE AND THAT ENDS TODAY

This is the kind of top speed day I use with my athletes to build game changing, career altering speed

First & foremost, you can see the mindset that goes into how I structure speed days in general and how that applies in the context of this top speed session

You ALSO see the themes of an overall top speed day. Longer sprints, vertical focused prep work & plyometrics…

Lifts will also be focusing on vertical extension & limb stiffness & be more dynamic (faster & lighter) in nature!

Save this, use it, go get faster!

↔️ YOU’RE RUINING YOUR CHANGE OF DIRECTION TRAINING WITH ENDLESS LADDER WORKI get it, you can do it for a low level warm...
06/04/2026

↔️ YOU’RE RUINING YOUR CHANGE OF DIRECTION TRAINING WITH ENDLESS LADDER WORK

I get it, you can do it for a low level warm-up or basic coordination. Great

But if a majority of what you’re doing to change direction & build agility involves eyes down, empty stepping, good luck changing direction with impact

The demands just simply aren’t there if you look at what actually takes place with lateral and multi directional change of direction in team sports

These are 11 sprint, jump & overall training variations I like to use with athletes to actively improve change of direction & lateral cutting!

Save this, add these to your training!

☎️ WAKE UP CALLS FOR ATHLETES, COACHES AND PARENTS REGARDING STRENGTH & SPEED TRAININGHere are some much needed wake up ...
06/03/2026

☎️ WAKE UP CALLS FOR ATHLETES, COACHES AND PARENTS REGARDING STRENGTH & SPEED TRAINING

Here are some much needed wake up calls for those who participate in the world of athletic development. Just some things I feel passionate about & will keep shouting from the rooftops until I die or retire (whichever comes first)

1. You’re most likely hurt because you stop getting strong in-season: if you constantly do the same unique patterns from your sport (especially asymmetrical ones) and do not continue to get strong and maintain or build capacity, the data shows you are more likely to get hurt. Don’t shoot the messenger. These are the facts

2. You don’t get faster because your speed training turns into glorified jogging: hey Coach, how come I don’t get faster? I don’t know, maybe it’s because you do “sprints,” in a constant state of fatigue and max effort is a foreign concept to you?

3. If you can play or practice your sport, s**u & stop telling me you can’t lift or do speed training: lazy athletes love sitting out of training because they are “hurt,” yet their body magically feels good enough to play or practice. Doctors or sports coaches say “no lifting,” because of an injury, but green light athletes to play or practice. Please try and make it make sense (hint: it doesn’t)

4. Slow, long, steady state conditioning (especially miles of running) for team sports is counterproductive: I get push back on this… “you’re saying the aerobic system doesn’t matter!? Idiot!” No, I’m not saying that. I’m saying the level it needs to be for team sports is far less than what you’re training it to be with miles of running or conditioning tests. I’m saying you built it at a lower threshold, but main conditioning should be comprised mainly of interval based work. Just watch the sport, use your eyes

5. Stop using core CrossFit programs to train team sport athletes: “some CrossFit programs emphasize 1-5 rep heavy lifts. Are you saying that’s bad?” Last I checked, those are NOT a unique qualification of CrossFit that didn’t exist until CrossFit did. SOME programs emphasize this. What I mean is to NOT do kipping pull ups, lifts for max reps in a minute or daily WODs to train

06/03/2026

🔥 THE FASTEST ATHLETES DO THESE 10 EXERCISES IN THEIR TRAINING

True speed development is the ability to combine top notch exercises with quality sprinting protocol

I won’t lie: the best way to get faster is to sprint

I also won’t lie: the best way to get EVEN faster is to program top notch exercises with your sprint work

These 10 exercises hammer vital elements of vertical power, horizontal force, mechanical improvements & bolstering the limbs into springs

Save these, do them with your sprint training & you WILL turn heads with your speed improvement

YOU’RE STILL FALLING VICTIM TO THESE FALSEHOODS AND THEY’RE RUINING YOUR TRAININGI say this 1-2 times per week, but if y...
06/02/2026

YOU’RE STILL FALLING VICTIM TO THESE FALSEHOODS AND THEY’RE RUINING YOUR TRAINING

I say this 1-2 times per week, but if you stop strength training in-season, good luck getting better, good luck staying healthy and good luck making any measurable gains in any calendar year

How many studies need to be published on the efficacy of strength training (supervised, done properly and with quality mechanics) for youth athletes before you stop thinking it’ll “stunt growth?”

Do you watch athletes play and practice nonstop with ample conditioning and still do more of it in training vs. focusing on needed maximal speed exposures?

Speaking of conditioning, do you still think it’s a good idea to judge an athlete on a pass/fail test that has demands nowhere close to what their sport requires? If your best player who does well in games with no issues can’t pass your test, it SUCKS

Lastly, do you still think you can’t lift heavily because it’ll make you bulky & slow? Newsflash, you don’t have the genetics to get “too big,” that quickly. Shut up, go lift & get better!

Address

10 Nevins Road
Wayne, NJ
07470

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

Website

https://www.onlystrength.training/now

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