Challenger Strength

Directions Website

Challenger Strength 🔑 Challenger Knows
We Train THOUSANDS of Athletes
We get you faster, stronger & jacked
⬇️ Need Year-Round Performance Training? Challenger Strength LLC.

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.

🦵 7 elite calf & Achilles exercises for speed!You thought these would be calf raises? Think again!Save these 7 jumps/ply...
10/21/2026

🦵 7 elite calf & Achilles exercises for speed!

You thought these would be calf raises? Think again!

Save these 7 jumps/plyometrics that help build needed stiffness for the calf/achilles complex for speed!

1. “Double,” box jump
2. Drop jump to vertical jump
3. Intensive pogo jumps
4. Depth landings
5. Intensive SL pogo jumps
6. Repeat hurdle jumps
7. Band accelerated jumps

Julian Lo Casto | Basketball Strength Coach

6 ELITE leg exercises for strength & power!Want to produce big time power as an athlete? These 6 exercises are needle mo...
10/20/2026

6 ELITE leg exercises for strength & power!

Want to produce big time power as an athlete? These 6 exercises are needle movers!

Save them, use them, get EXPLOSIVE!

1. Heavy trap bar deadlift
2. Dynamic back squat
3. Dynamic barbell step-up
4. Dynamic trap bar deadlift
5. Trap bar overcoming ISO pull
6. Heavy safety bar Hatfield split squat

Julian Lo Casto | Basketball Strength Coach

đź’Ş Athletes MUST train grip strength & build boulders for forearms!These are my Top 10 ways to train grip & build robust ...
10/19/2026

đź’Ş Athletes MUST train grip strength & build boulders for forearms!

These are my Top 10 ways to train grip & build robust forearms for athletes!

Save these & use them!

1. Plate flip & catch
2. KB drop & catch
3. Inverted DB power holds
4. Rope dead hangs
5. Kettle bell dead hangs
6. Plate punch grip
7. Sledgehammer turns
8. Bottoms up KB chaos carries
9. Fat grip forearm barbell rollers
10. Standard DB power holds with fat gripz

Julian Lo Casto | Basketball Strength Coach

Elite hamstring exercises for athletes!Reduce strains + bolster speed. Save these 7 & use them!1. Prone reactive curls2....
10/19/2026

Elite hamstring exercises for athletes!

Reduce strains + bolster speed. Save these 7 & use them!

1. Prone reactive curls
2. Partner Nordic curls
3. Dumbbell RDLs
4. Barbell drop catches
5. B-stance Barbell RDLs
6. Dynamic landmine SL RDL
7. Physio ball curls

Follow me & let’s level up your training!

Julian Lo Casto | Basketball Strength Coach

💥 Upper body training is key for athletes who want to developThis is how I’d go about building a classic upper body stre...
10/18/2026

đź’Ą Upper body training is key for athletes who want to develop

This is how I’d go about building a classic upper body strength session… save it, use it & use the template given if you want to make one of your own!

1. Primary movement (usually our main pressing exercise)

2. Supplemental movement (usually our supporting pressing exercise

* note: you can easily have a primary and supplemental pull variation if that is important for you)

3. Heavy pull movement (if you do two presses to start, you’re going go want to match the total sets of that with sets of heavy pulling. This can change, though, if your primary movements involve pulling)

4-5. Accessory work (this is where we will attack more rep based push/pull patterns, but I like to double the sets on the pull to give the back some extra love)

6. Bonus arms (because who doesn’t like to build bigger arms. Have fun with it, get a pump!)

Julian Lo Casto | Basketball Strength Coach

Warm-ups CANNOT just be static stretchingYou need a full plan!Save & use this full warm-up to get you ready!1. High knee...
10/16/2026

Warm-ups CANNOT just be static stretching

You need a full plan!

Save & use this full warm-up to get you ready!

1. High knees down & back x10 yards
2. Side shuffles down & back x10 yards
3. Caraoka down & back x10 yards
4. Hand supported single leg RDL x5 each
5. World’s greatest stretch x5 each
6. Bodyweight squat to side lunge x10 total
7. Extensive pogo jump x30 seconds
8. Intensive pogo jump x8 seconds
9. Vertical jump to broad jump x4
10. Ten yard sprint x2 total

Julian Lo Casto | Basketball Strength Coach

If your training sucks… start doing some of these things!These 8 things will help make it ELITE1. Stop training like a b...
10/16/2026

If your training sucks… start doing some of these things!

These 8 things will help make it ELITE

1. Stop training like a bodybuilder… be athletic, throw med balls, train power

2. Train plyometrics in multiple planes

3. Stop being afraid & lift heavy!!

4. Build your grip strength

5. Perform maximal depth landings

6. Train plyometrics unilaterally

7. Race a partner when you sprint

8. Use repeat contact jumps/plyos

Julian Lo Casto | Basketball Strength Coach

You’re always hurtYou move like sh*tYou sprint hard & lift just as hard, don’t let it go for naughtSTOP SKIPPING movemen...
10/16/2026

You’re always hurt

You move like sh*t

You sprint hard & lift just as hard, don’t let it go for naught

STOP SKIPPING movement work

Use these 12 exercises for upper & lower body movement work & level up!

1. Half kneeling pigeon rock
2. Half kneeling wall t-spine rotation
3. V sit-up
4. Half kneeling t spine to pec opener
5. Hand supported SL RDL to hip sweep
6. Seated t-spine rotation w/ board
7. SL Hip gate (w/ IR) w/ overhead hold
8. Thread the needle w/ foam roller
9. Med ball rocking 90/90
10. Chin-up dead hang
11. Inchworm to side lunge
12. Thread the needle w/ KB

Julian Lo Casto | Basketball Strength Coach

🔑 Get your hips right w/ these 9 key movements!1. Fire hydrant to internal rotation2. Birddog hip gate3. Rocking “90/90....
10/15/2026

🔑 Get your hips right w/ these 9 key movements!

1. Fire hydrant to internal rotation
2. Birddog hip gate
3. Rocking “90/90.”
4. Hand supported SL RDL to hip gate
5. “90/90,” w/ leg sweep
6. Hand supported hip gate to internal rotation
7. Modified wall pigeon stretch
8. V sit-up
9. Med ball adductor ISOs

Julian Lo Casto | Basketball Strength Coach

10/14/2026

How do athletes get faster?

Well, a top speed workout like this is a great place to start!

- Prep work
- Sprints
- Plyometrics
- Compound lifts
- Accessories

Save this, use it, go get FAST

Julian Lo Casto | Basketball Strength Coach

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

,

Alerts

Be the first to know and let us send you an email when Challenger Strength posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category