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Gerry DeFilippo
@Challenger_ST
🔥 Strength & Speed Coach | 1,000+ athletes gained 2–4+ inches on their vertical + real speed | Start your FREE 7-Day Trial → @Only_Strength 👇
Wayne, NJ
onlystrength.training/signup3
Joined November 2010
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  • Pinned
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    Gerry DeFilippo
    @Challenger_ST
    May 8
    🚀 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
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    Gerry DeFilippo
    @Challenger_ST
    Apr 21, 2024
    No, your 16 year old son did not actually have a 1.73 pop time at his most recent showcase
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    Jomboy
    Jomboy Media
    @Jomboy_
    Apr 20, 2024
    Fastest pop time of the season on a throw down to second base: Gabby Moreno 1.76 seconds
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    1.9M
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    Gerry DeFilippo
    @Challenger_ST
    Sep 15, 2022
    Hip medicine 💊 Routine we did today as we have been playing a lot this week 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15)
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    Gerry DeFilippo
    @Challenger_ST
    Sep 5, 2021
    Planet fitness has a “lunk alarm,” for jacked people who wear tank tops & grunt, but no issues with people who train like they’re in dragon ball Z x.com/SK212_/status/…
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    Gerry DeFilippo
    @Challenger_ST
    Dec 9, 2023
    People actually pay for this & call it training. Sad.
    Mesh🇧🇧
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    Mesh🇧🇧
    6M
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    Gerry DeFilippo
    @Challenger_ST
    Nov 10, 2022
    Can someone connect me with this kid? Want to buy him 2 buckets of balls, whatever basic S&C equipment he needs & a year of programming Let’s do it
    Héctor Gómez
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    Héctor Gómez
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    Gerry DeFilippo
    @Challenger_ST
    Apr 3, 2019
    Quote I heard today that epitomizes what’s great about D3 baseball “We we’re up 7 & our closer had a night class so we let him leave. Lead trimmed to 2 so we called him back & he had to leave class. Drove straight to the pen in his car so he could close it.” Gotta love it 😂
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    Gerry DeFilippo
    @Challenger_ST
    Apr 6, 2024
    This could be used for the rest of time in any presentations of what NOT to do for strength and conditioning
    John Jay Mustang Football
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    John Jay Mustang Football
    3.3M
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    Gerry DeFilippo
    @Challenger_ST
    Oct 18, 2025
    Known non-heavy lifter, Shohei Ohtani, not lifting heavy… which shows why he throws 97-100 🤔
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    Bryan Morgado
    @CoachMorgado
    Oct 17, 2025
    We’re watching pitchers who don’t lift heavy, focus on mobility and fast-twitch work, throwing 97–100. Meanwhile, we’re still out here lifting heavy and getting hurt.
    1.3M
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    Gerry DeFilippo
    @Challenger_ST
    Jul 31, 2021
    Sad reality
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    Gerry DeFilippo
    @Challenger_ST
    May 6, 2025
    “Sorry Coach. We need to go to this other facility. It’s much more sport specific.” The training:
    Matt | Rehab & Performance
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    Matt | Rehab & Performance
    2.4M
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    Gerry DeFilippo
    @Challenger_ST
    Sep 21, 2023
    Feeling rundown/sore after a tough week? Do this routine we just did with us 1. T-spine rotations (2x15) 2. Fire hydrant w/ IR (2x12) 3. Thread the Needle (x15) 4. Dynamic Blackburn (2x20) 5. Rocking 90/90 (2x15) 6. Frog stretch (2x1 min) 7. Supine wave breathing (10 min)
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    710K
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    Gerry DeFilippo
    @Challenger_ST
    Jun 7, 2024
    Young athlete: I need super intricate and “sport specific,” training to get better All pro Christian McCaffrey using simple bounds, hops, sprints, jumps & lifts to get better:
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    1.4M
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    Gerry DeFilippo
    @Challenger_ST
    Nov 13, 2022
    10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump
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