Challenger Strength

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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 provides 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.

12/21/2025

26 speed day accessories you should do!

🛷 Heavy loading/heavy sleds effective in improving early phase acceleration? YES… swipe to read the study👏 Great work as...
12/18/2025

🛷 Heavy loading/heavy sleds effective in improving early phase acceleration? YES… swipe to read the study
👏 Great work as usual from JB Morin and all of the contributors/authors (listed in slide 3) of this study. I first was inspired by JB’s 2017 study that was one of the first to confirm the efficacy of heavier loading for acceleration. Debunking what some still thought as a way to “ruin mechanics.”
This study discusses the efficacy of 50% velocity decrements or north of 80% body mass in yielding improved early acceleration in more advanced groups of athletes
In the video I posted of one of our athletes, we are actually going heavy enough to elicit an EIGHTY-FIVE percent velocity decrement. That is, using a load heavy enough to yielding a time of 1.85 x average unloaded 10 yard sprint speed
You will also see a comment from JB himself pointing to a good amount of coaches (and his experience as well) showing some strong anecdotal results from the higher decrements I mentioned that we worked with
I think the key to understand here is that no one is suggesting you load this heavily for a 15, 20 or 25 yard sprint. This is very effective if bottled up in the first few strides/8-10 yard range. Frankly, the results we have been able to get in our 10 yard sprint re-testing since 2021 have been remarkable
Additionally, the population you work with is key. Younger, very inexperienced athletes should go lighter. A heavy load they are not ready for could put them in some compromised positions. Younger/inexperienced athletes need to earn loading confirmed by coaches evaluation of mechanics
Early acceleration is very force dominant, so results like these shouldn’t be a shock to those with common sense who can think critically. Thank you for those who put research like this together to help improve what we do in this field!

🤔 Why are so many athletes underdeveloped, undertrained & getting hurt? Let’s talk about it!I’m not saying this is the O...
12/15/2025

🤔 Why are so many athletes underdeveloped, undertrained & getting hurt? Let’s talk about it!
I’m not saying this is the ONLY reason but I do believe it plays a big role. Athletes play their sport almost year round now, will only strength train in a 2-3 month “off-season,” window and wonder where things go wrong
You need to be working to get strong all year. You need to make sure your body is strong, stable & resilient. These are necessities if you want to give yourself the best chance to be healthy!

12/15/2025

⚡️7 ELITE ways for athletes to train upper body power

‼️ If you want to get better as an athlete… this list is a good place to start!First & foremost, I can’t tell you how mu...
12/15/2025

‼️ If you want to get better as an athlete… this list is a good place to start!
First & foremost, I can’t tell you how much better you can get by sprinting, jumping & lifting with intent 3-4x consistently all year
Amplify that even further by training to be an athlete and doing all of those things unilaterally and in various planes of motion
Fuel your body with proper protein intake & one of the most studied & effective supplements out there (creatine monohydrate) and BOOM… GAINS (as always consult with a registered dietician 😊)
Go get your gains!

12/12/2025

5️⃣ Five of the BEST ways to reduce ACL injuries!

12/11/2025

5 sprints to build diverse speed for athletes!

12/09/2025

Building BIG POWER with contrast training!

12/09/2025

Hip flexors are key to speed development… try this exercise!

Gave these a try today. We liked them, thought you might too

End of a speed day accessory

So much accessory “hip flexor,” work is focused on concentric pulling into flexion

What about eccentric forces into extension?

Rapid pull/lift. Let knee free fall

Catch & control

12/08/2025

Drop jumps vs. Depth Jumps. So many misunderstand & incorrectly use them… Let’s talk about it!

Both involve the idea of falling from a raised surface, making ground contact & moving into a subsequent jump

However, they are VERY different in terms of what they accomplish & why we should use them!

Drop Jumps:

- Smaller drop height/GCT
- < knee bend
- Maximize output relative to momentum
- Helpful for elastic contacts

Depth Jumps:

- Higher drop height/GCT
- > knee bend
- Maximize output via big collision
- Helpful for peak output

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