OnlyStrength (@Only_Strength) / X

OnlyStrength

556 posts

OnlyStrength

@Only_Strength

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

New Jersey, USA

onlystrength.training/signup3

Joined October 2023

OnlyStrength
@Only_Strength
Jan 11, 2025
Tired of being slow? Do this speed day w/ us & get fast! 1. Extensive crossover pogo 2x20 yds 2. Extensive SL cross pogo 1x20 yds 3. Intensive forward pogo 2x10 yds 4. Intensive forward SL pogo 1x10 yds 5. Extensive frog jump 2x20 yds 6. Intensive frog jump 2x20 yds ⬇️ Cont.
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143K
OnlyStrength
@Only_Strength
Aug 16, 2025
8 exercises to add to your training to improve athleticism 1. Repeat SL Broad Jumps 2. Half kneeling 1/4 turn box jumps 3. Single leg box jump 4. Hurdle jump to lateral jump 5. Lateral jump to 1/4 turn box jump 6. Triple hurdle jumps 7. Maximal pogo jumps 8. Drop jumps
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33K
OnlyStrength
@Only_Strength
Jan 19, 2025
Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang Cont ⬇️
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90K
OnlyStrength
@Only_Strength
Mar 6, 2024
Said it once, I’ll say it again… Do this routine 2-3x per week Focus: Ankles, feet & calves 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds)
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92K
OnlyStrength
@Only_Strength
Dec 25, 2024
The cheat code for youth development: 1. Sprint 2-3x per week 2. Execute 2-3 full body lifts per week 3. Execute lifts w/ max intent 4. Execute lifts w/ tempo & control 5. Add a little weight each week 6. Jump 2-3x per week 7. Sprint & jump in all planes 8. Lift in all planes
64K
OnlyStrength
@Only_Strength
Jul 10, 2025
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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43K
OnlyStrength
@Only_Strength
May 30, 2025
Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot ⬇️ Cont.
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26K
OnlyStrength
@Only_Strength
May 2, 2025
13 of our favorite upper accessories 1. Full kneel chaos overhead press 2. Single arm DB bench press 3. Single arm pendlay row 4. Off-set inverted row 5. Inside band half-kneeling landmine 6. Chaos band push-up 7. Chaos seal row 8. Chaos inverted row 9. Bosu ball push-up
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48K
OnlyStrength
@Only_Strength
Jul 7, 2024
Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener Cont. ⬇️
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90K
OnlyStrength
@Only_Strength
Apr 30, 2024
Do this a few times per week to get your hips feeling right! 1. 90/90 w/ leg lift over object 2. Hand supported RDL to hip gate 3. Cossack squat w/ iso 4. Rocking 90/90 5. Olympic wall squat 6. Fire hydrant w/ IR 7. 90/90 lift w/ DB hold 8. Birddog to hip gate
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77K
OnlyStrength
@Only_Strength
Aug 10, 2024
Athletes… make sure you train your grip! Here are 10 of my fav grip variations: 1. Sledge turns 2. Plate pinch grip 3. Inverted DB hold 4. Rope hold dead hang 5. Chaos KB hold 6. KB bottom drop-catch 7. KB hold dead hang 8. Plate flip catch 9. FG rollers 10. Power hold
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95K
OnlyStrength
@Only_Strength
Jan 31, 2025
Need some new core training variations? 🔥 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
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45K
OnlyStrength
@Only_Strength
Jan 5, 2025
Feeling beat up heading into the coming week? Try this routine! 2 rounds of everything 1. Birddog fire hydrant x15 2. T-spine rotations x12 3. Inchworm x10 4. Thread the needle x12 5. Frog stretch x1 minute 6. Side lunge iso hold x30 seconds
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47K
OnlyStrength
@Only_Strength
Sep 30, 2024
11 of my fav upper body plyo variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch
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39K