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Getting faster/explosive Jumping higher/further Getting stronger Can be the EASIEST/BEST way to boost your athletic career But what if you have 0 idea where to start? How many reps/sets to do When to do certain exercises If so, I made this for you: onlystrength.training/sign-up-1

Young athletes… You don’t need gimmicks & crazy training Try to do these 15 things throughout each week 1. Max-effort sprints 2. Reactive sprints 3. Heavy loaded sprints 4. React to real athletes 5. Unloaded/fast upper plyo 6. Unloaded/fast lower plyo 7. Land/drop from high

Do you train like an athlete? Lifting is great, but only half the battle To be great, you have to train to be an athlete Sprints, jumps, plyometrics, agility… all necessary & they need to be combined w/ lifting effectively Train like an athlete here: onlystrength.training/sign-up-1

Want to build legs elite at deceleration? Use these 11 exercises 1. 1/4 turn lateral jump to SL landing 2. SL drop jump 3. Chaos step-ins (iso hold on landing) 4. Band accelerated sprint deceleration 5. Split stance deceleration 6. Banded step-ins (iso hold on landing) Cont ⬇️

Tag someone I should have on the Muscles & Management podcast!

I don’t want HS or college athletes to be lost with their training I don’t want parents of youth athletes not knowing what to do So many gimmicks online.. What do you trust? To help, I made something AFFORDABLE to help thousands like this It’s here: onlystrength.training/sign-up-1

Public service announcement for young athletes If you don’t or can’t: - Run a sub 1.7 10 yard dash - Do 10 strict chin-ups - Jump 30+ in. - Bench 225lbs - Trap bar 2x your body weight - Weigh over 185lbs You don’t need a “new program.” You need to shut up & stay consistent

I’ll keep this simple If you see everything I post everyday Whether it’s strength related, speed, plyometrics etc & you’re always wondering about specifics like how many reps, sets, days etc. I made something just for you It’s here: onlystrength.training/sign-up-1

Do you suffer from repeat hamstring injuries? It’s probably because: 1. You don’t maximally sprint enough 2. You play too much/don’t take days off 3. Your sprint mechanics are sub-optimal 4. You don’t strength train your hamstrings heavily 5. You don’t load your hamstrings

Have you subscribed to our YouTube channel? I am posting free performance training content every day If you’re a coach or athlete who wants to learn more about getting: - Faster - Stronger - More explosive Then go subscribe: youtube.com/@challengerstr…

Getting faster/explosive Jumping higher/further Getting stronger Can be the EASIEST/BEST way to boost your athletic career But what if you have 0 idea where to start? How many reps/sets to do When to do certain exercises If so, I made this for you: onlystrength.training/sign-up-1

11 exercises to build your legs for deceleration! 1. SL depth landings 2. Split stance med ball catch decels 3. Band accelerated split stance step ins 4. Eccentric step-ups 5. Single leg jump to med ball slam 6. Med ball SL broad jump 7. Standard deceleration 8. Split stance

MARTIAN BLASTOFF FOR THE WALK-OFF! 👽

Nothing worse than seeing an athlete loose progress, get hurt or get slower/weaker because they choose not to train in-season

🔥 Need a good lower warm-up? 6-7 minutes to get you going 1. Jog down & back 2. Rhythmic squat jump x6 3. Quick reversals x10 4. Inchworm x5 5. Rocking Cossack x5 6. Fire hydrant x5 7. Hip bridge x10 8. Deadbug x5 9. Side plank x15 seconds 10. Reverse lunge x5 11. BW squat x10