🚀 Improve Your Vertical & Get Faster NOW I’m a Strength & Speed Coach who’s helped hundreds of high school, college & pro athletes add 2–4 inches to their vertical, get noticeably quicker, and become way more explosive I drop daily tips here that you can steal immediately But my complete proven system — the exact same year-round programs I run with my athletes — lives inside **OnlyStrength**: • Full speed, agility & vertical jump training • Strength & power sessions (just like the pros I train) • Mobility & recovery so you stay healthy • 750 HD video demos exact sets/reps/progressions • Sport-specific blocks (football, basketball, baseball, softball, soccer, hockey more) • Progress tracking & direct coaching access Real results my athletes are seeing right now. No fluff. No gimmicks. Start your **FREE 7-Day Trial** today (no charge for TRIAL) and train exactly like my guys: 👉 onlystrength.training/signup… @Only_Strength Drop your sport or goal below and I’ll tell you the #1 thing to focus on first 👇

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Do this routine 2-3x per wk to build your feet & ankles! Save this, use these exercises! 1. Extensive pogo jump (two feet) 2. Extensive pogo jump (one foot) 3. Intensive pogo jump (two feet) ⬇️ Rest of exercises continued below… Everything barefoot🦶

Sports coaches: I made something to help YOU on our coach platform on @Only_Strength This is how we’re helping sports coaches responsible for their teams S&C training in an affordable way Want to set up a FREE CONSULTATION to learn more? Email me challengerstrength@gmail.com

🗣️ Sports coaches… STOP letting your lack of resources hurt your team! I get it: not every HS or small college has a pro S&C coach Nor the budget to hire someone to come train their teams Don’t let that leave you giving your team HORRIBLE training 🧵 Here’s how we can help:

🔥11 of my fav upper back/shoulder variations If your shoulders ALWAYS hurt, this is for you… give these a go! Save this list, use these! 1. Hurdle Y’s/W’s 2. “Around the worlds.” 3. Cuban press 4. Batwing face pull apart 5. Batwing Y to W 6. T handcuffs 7. Banded Y raise 8. Mini band Y Pull 9. Band snatch grip Y-press 10. Batwing Y raise 11. Band bottoms-up KB press

You don’t have to be slow! We do speed days like this get fast Do it w/ us! 1. Extensive crossover pogo 2x20 yds 2. Extensive SL crossover pogo 1x20 yds 3. Intensive forward pogo 2x10 yds 4. Intensive forward SL pogo 1x10 yds 5. Extensive frog jump 2x20 yds Save this thread!

Training is expensive & so many young athletes wander around, lost Not knowing how to actually train to be a better ATHLETE Not knowing how to blend lifts, sprints & jumps I wanted athletes to stop falling for gimmicks & have options So I made this: onlystrength.training/featur…

⭐️ 11 must have exercises in a high level athlete’s program! Save this list, use these in your training! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws

🦵12 of our favorite speed day prep exercises for the lower body! Save this! Use these before your lower body days! 1. Bilateral extensive pogo (30 sec) 2. Unilateral extensive pogo (30 sec) 3. Bilateral intensive pogo (8 sec) ⬇️ Continued

Wemby the Flagrant, First of His Name, King of the Whistle Merchants, Protector of the Moving Screen, and Father of Uncalled Fouls.

🔥 This college athlete ran a SCALDING fast 1.49 second 10 yard dash Our programming helped him do it It’s not guess work, it’s a proven process… Here’s how we did it & how you can too Save this thread! Use this process to get YOUR sprint time faster too!