Challenger Strength

BASEBALL PLAYERS… GO LIFT & GET STRONG, CONSISTENTLY

Max Scherzer didn’t just throw hard.

He stayed healthy enough to do it every year.

3 Cy Youngs. 200-inning seasons on repeat. Still competing while most arms were breaking down.

The “book” told pitchers to skip heavy upper body work.

Scherzer said no.

Strong legs. Strong back. Strong chest. Strong arms.

That’s how you throw hard for a decade instead of two seasons.

Save this.

Go lift.

Julian Lo Casto | Basketball Strength Coach

So many athletes train power for their lower body

But they make this one HUGE mistake in the rest of their training

They neglect dynamic upper body & shoulder training

Sports are full of explosive upper body movements, you better train it!

👇 Save & use these 9 exercises

Julian Lo Casto | Basketball Strength Coach

Getting faster is one of the BEST ways to improve your performance as an athlete!

Zavion Thomas showing his 4.28 second 40 yard dash in this incredibly explosive play today!

Go improve your top speed, acceleration, deceleration and change of direction… great things will happen

Julian Lo Casto | Basketball Strength Coach

You know one thing all high level athletes do?

They emphasize upper body power

They know that being elite takes more than just strength

They move DYNAMIC and FAST!

If you’re not, this is the post for you

Here are 7 upper body power exercises

💥 Save them, do them!

Julian Lo Casto | Basketball Strength Coach

You can show an athlete how important in-season training is, but they won’t always do it

Just like you can lead a horse to water but you can’t always make them drink it

However, we will keep preaching from the mountain tops how important in-season training is, the data that stacks up to show it & continue to change as many minds and hearts as we can!

The data shows it over and over again… in-season training is going to cut your injury chances

Not training in-season is going to chop your off season gains down rather quickly

And frankly, it doesn’t take as much as you think in-season to keep/make the progress OR give yourself the best chance to stay healthy

Allow yourself to be lead to the water and actually drink!

Julian Lo Casto | Basketball Strength Coach

‼️ High quality plyometric training can aid speed time improvement by an additional 3-4 percent!

🔥 Elite speed development isn’t only about sprinting

The fastest athletes you know also do THIS

They support their sprinting with elite jumps/plyometrics

These are 6 MUST HAVE jumps/plyometrics to develop elite speed

👈 Save these, add them to your training

Julian Lo Casto | Basketball Strength Coach

⚡️What do really fast athletes all have in common?

They have a GREAT relationship with the ground

If you’re slow, your ankles & feet are probably holding you back

You need a routine to turn them into SPRINGS to vault you to success

👈 Here’s a routine to save & use!

Julian Lo Casto | Basketball Strength Coach

7 tips that can change an athlete’s performance & health forever!

If I had to sum up 7 big time things that can be so simple yet change so much for an athlete, this would be the list

So often, athletes focus on so many complex things. They don’t realize that simple little things like eating breakfast, tracking progress and training with intent can move the needle so much

Julian Lo Casto | Basketball Strength Coach

What’s the difference between FAST athletes and SLOW athletes? This!

Slow athletes do nothing but condition & train for a goal of fatigue

Fast athletes do speed work like THIS & stay explosive

This is what an elite speed day can look like for athletes who want to prepare the right way, get fast AND get powerful

Save it, use it, go get FAST

Julian Lo Casto | Basketball Strength Coach