Blog Archives - CHALLENGER STRENGTH

Muscles & Management Podcast

Muscles and Management takes an in depth look at all things training and business.

Gerry DeFilippo is a gym owner from northern New Jersey with a business degree in management from Rutgers University. He started his gym/sports performance business during his last semester of business school and almost three years later he runs the day-to-day business aspects of Challenger Strength as well as heading the strength training.

This podcast will take on any and all topics in both strength training, personal fitness and business and welcome the perspective of some of the best coaches and business minds in the industry. Whether you are an aspiring gym owner, athlete or coach you will enjoy all aspects of this podcast as we dive into the "ins and outs," of the sports performance industry as well as what it takes to excel in business.

Episode #100 Speed, Skill and Agility Development for Athletes with Lee Taft

7/29/2020

Link: https://www.buzzsprout.com/238054/4725827

*SHOW TIMESTAMPS FEATURED AT THE END*

In this episode Gerry welcomes on industry legend Lee Taft to talk about various topics in sports performance pertaining to speed development, agility and skill building with athletes.

To start, Lee and Gerry discuss the drop step in sprinting and change of direction and why it is the most efficient way for athletes to move in almost all circumstances related to sports and reaction to environment.

From there, the conversation shifts to speed development and the context of strength when it comes to speed and what coaches and athletes can look for when trying to determine how much focus should be put on strength training with any given athlete.

Then, Lee address adductor development and sprint training and everything you should know when it comes to both!

All that and more on this 100th episode of Muscles and Management!

Episode Timestamps

4:58 - Julian Nutrition Tip of the Day
10:50 - Lee’s Thoughts on the Drop Step
15:40 - Static Positions & Drop Step
19:15 - Base Stealing
22:58 - Importance of Working Adductors
31:15 - Adding Variations to Work Adductors
33:40 - Adjusting Things Based on What Sport You Are Focusing On
38:18 - Addressing Strength as a Limiting Factor
46:55 - Strength in Context of Speed Movement
52:00 - Importance of Sprints
56:20 - Fatigue During Sprints
59:16 - Task Orientation, Making Movements Subconscious
1:07:05 - Lee’s Final Thoughts

Episode #99 Meathead Monday: Optimizing Skill Development for Athletes and The Four Stages of Learning a Skill to Help Build Quality Movement

7/27/2020

Link: https://www.buzzsprout.com/238054/4724702

In this episode Gerry dives into the realm of skill development for athletes and how an understanding of this four-step process can help athletes and coaches alike.

To begin, Gerry gives a breakdown of the official terminology and hierarchy and then gives his own interpretation of each and how he understands them.

From there, the conversation talks about each phase of the process and the best practical ways to move athletes to and through each to ultimately reach the pinnacle of skill development, unconscious competence, or proper performance of movement that can occur without much active thought.

This is where all athletes hope to be and where all coaches aim to get their athletes to. Gerry gives an easy to understand breakdown of how you can help YOURSELF or YOUR ATHLETES through effective skill development using this four-step process.

Episode #98 Building Nutritional Habits to Enhance High Performance with Challenger Strength Head of Nutrition Julian Lo Casto

7/22/2020

Link: https://www.buzzsprout.com/238054/4633505

*SHOW TIMESTAMPS FEATURED AT THE END*

In this episode Gerry welcomes on Challenger Strength Head of Nutrition, Julian Lo Casto.

Julian is a Precision Certified Nutrition Coach who has handled/lead nutritional programming for Challenger Strength and Challenger Strength Athletes for the better part of the last two years.

The two immediately set out and attempt to dispel or validate some myths and beliefs in nutrition and whether or not you should give them a second thought or forget about them immediately.

To start, Gerry asks Julian to address everything carbohydrates. From myths about not eating carbs after 5 p.m., whether carbs are the reason for weight gain and the importance of carbs for active athletes.

From there, Julian tackles topics such as how much protein you need to gain weight, the importance of nutrient timing for improving your performance in the weight room and in your sport, meal replacement shakes and more.

All that and more on this episode of Muscles and Management!

Episode Timestamps

6:58 - Carbs in the Evening
12:40 - Small Meals Vs Big Meals and How to Stay on a Healthy Diet
14:40 - Relationship of Carbs and Fat Loss
19:10 - Hunger Cues and Culture of Food
25:00 - Knowing How Much You Consume
30:15 - Carbs & Protein for Athletes and Positive Weight Gain
35:35 - Activity Levels of Young Athletes
40:54 - Meal Timing for Training and Athletics
50:05 - Pregame and Postgame Nutrition
58:38 - Eating Strategies While Traveling
1:03:40 - Guide on Supplements
1:10:50 - Creatine

Episode #97 Meathead Monday: Everything You Need to Know About Bringing Training Closer to Sport and When You Should Aim to Do It

7/20/2020

Link: https://www.buzzsprout.com/238054/4633157

In this episode Gerry brings an important topic to Meathead Monday: the pitfalls of trying to chase specific sport metrics with young athletes with minimal training age.

To start, Gerry discusses the improvements a young athlete can make in areas specific to their sport JUST from general speed and strength improvements made with basic modalities early on in a strength and conditioning program.

From there, the conversation looks towards specific examples of sport metrics that will improve just from improvements in general areas of speed and strength and how coaches and athletes can determine when things may need to be ramped up a bit more as an athlete advances and the general adaptations of strength and speed may have diminishing returns.

Once that is determined, Gerry details how to go about increasing specificity with certain metrics and the categories we should look towards when it comes to changing programming to gradually be more tailored to sports or metrics specific to sport.

All that and more on this episode of Muscles and Management!

Episode #96 All Elements (Mechanical AND Strength and Conditioning) of Building Hitters with Carlton Salters

7/15/2020

Link: https://www.buzzsprout.com/238054/4567550

*SHOW TIMESTAMPS FEATURED AT THE END*

In this episode Gerry welcomes Carlton Salters back on for his second appearance on the podcast. Carlton is the hitting coach for University of Texas at San Antonio Softball and does tremendous work transforming both the mechanics, timing and approach of his hitters.

What separates Carlton from most hitting coaches is his deep understanding of movement through strength and conditioning and how quality movements learned in a strength and conditioning program (a hip hinge for for example) can be HUGE in helping hitters move better and become more efficient and effective in the box.

To start, Carlton talks about what to look for early on in your first look or assessment of a hitter's mechanics. How does Carlton make minor adjustments to help a hitter in times where they cannot yet do a full overhaul? How does he structure the steps he will take in the journey to make corrections?

From there, Carlton talks about starting in the weight room and collaborating with a strength and conditioning coach and the importance that has in building the foundational quality movements of a solid swing.

To finish, he takes us through his approach in the cage when it comes to making changes and executing, as well as the process involved in moving to machine/live hitting and finally getting in the box as an improved hitter who now has to work with a new approach. From mechanics, to timing and beyond, this conversation has it all.

All that and more on this episode of Muscles and Management!

Episode Timestamps

4:04 - Julian’s 3 Tips for Fat Loss
9:40 - Start of Talk with Carlton
12:27 - Things Carlton Looks for Early on in Mechanics
20:40 - Common Mistakes Carlton Notices
22:20 - Carlton’s Way of Laying out a Plan for an Athlete
31:15 - Process of Improving Skills
36:63 - Success Between Coaches
42:50 - Unconscious Competence
50:23 - Timing Vs Mechanics
59:12 - Transition to Gameplay
1:02:30 - Carlton’s Final Thoughts

Episode #95 Meathead Monday: Importance of Sprinting for ALL Athletes, Improving Vertical Jumps and MORE

7/13/2020

Link: https://www.buzzsprout.com/238054/4548590

Gerry is back with his weekly Meathead Monday Q&A answering YOUR questions.

This episode tackles various questions in many different areas, but particularly focuses on a BIG passion for Gerry... the importance of sprinting.

How can athletes who don't primarily focus on sprinting speed for their sport benefit from sprinting. How can pitchers, hockey goalies, golfers and other athletes benefit from sprinting and what do they all have in common when it comes to acceleration and the benefits it can provide?

From there, the conversation looks at improving the vertical jump, the different types of ground contacts in plyometrics and how they both have their times and uses in a program, what to consider when it comes to using the drop step in different start types and sports, what to look for in a good strength program and MORE.

All that and more on this episode of Muscles and Management!

Episode #94 Everything Sports Performance with UMass Director of Sports Performance Matt Shadeed

7/8/2020

Link: www.buzzsprout.com/238054/4466315

*SHOW TIMESTAMPS FEATURED AT THE END*

In this episode Gerry welcomes on University of Massachusetts Director of Sports Performance Matt Shadeed.

Episode Timestamps:

4:00 - Julian’s Nutrition Tip of the Day
10:50 - Matt’s Coaches Growing up and early training
18:00 - Training Incorrectly
20:30 - Matt’s Sports Growing Up and shaping his path
26:54 - Matt’s Internships
31:00 - Writing Programs, and dealing with large groups and seasons
36:35 - More on flexibility of programing
40:00 - Knowing the sport you are programming
49:53 - Telling coaches they are doing things wrong
59:51 - Matt’s Tweets and Explanations

Episode #93 Meathead Monday: How to Effectively Train Speed AND Strength Together

7/6/2020

Link: https://www.buzzsprout.com/238054/4449560

In this episode of Muscles and Management, Gerry dives into a very important topic when it comes to training athletes, blending speed and strength training together EFFECTIVELY.

To start, Gerry explains the things you should look towards for guidance when it comes to making decisions on what to prioritize for an athlete. Everything from training age, training needs (discerned from testing), goals, time of year and more.

From there, Gerry explains things to look for with structure and effective implementation of speed AND strength training for both novice and advanced athletes. He also talks about general structural guidance and how to put training together in a training week, as well as days where you need to do both speed and strength work.

To finish, the conversation turns to the hierarchy of training adaptations in terms of what should come first and what should follow.

All that and more on this episode of Muscles and Management!

Episode #92 Agility, Speed Training and Building Well-Rounded Athletes with Sports Performance Coach Adam Menner

7/1/2020

Link: https://www.buzzsprout.com/238054/4387673

*SHOW TIMESTAMPS FEATURED AT THE END*

In this episode Gerry welcomes on veteran strength and sports performance coach Adam Menner to talk all things athletes and improving athletic performance.

Adam is a New York based coach who has worked with over 50 college athletes over the last several years, with a specialty in basketball.

The conversation looks at linear speed and how we develop speed. Adam and Gerry discuss the importance of sprinting in coordination with a good strength training program and some things to look for mechanically.

Additionally, the two discuss agility. How we must get athletes more adept at “problem solving,” to be better prepared for the field of play and how to bridge the gap between activity in a structured setting versus activity that is random and chaotic.

All that and more on this episode of Muscles and Management!

Episode Timestamps

7:05 - Adam’s Influences and Mindset as a Coach
11:26 - Learning by Doing
14:50 - Adam’s Specialties
16:45 - Adam’s Experiences as a Player
22:30 - How to Convince Older Coaches to Work Their Athletes Less
28:30 - False/Negative Step
41:05 - We Revert to Memory in Game
47:55 - What Is Strong Enough?
51:30 - Resistance Sprinting
1:02:12 - Issue with Training on Moving Surfaces
1:11:50 - Adam Menner Final Thoughts