Julian Lo Casto
@JulianLoCasto
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Head Strength Coach @Challenger_ST | I help basketball players get faster, stronger, & more explosive! | Strength Training & Speed Training | DM me to start now
Wayne, NJ
Joined October 2018
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Pinned Tweet
HUGE vertical jump gains for Caldwell University basketball player
@danielboateng_
Up 4+ INCHES in 4 weeks from a high of 23.5 to now 27.5 here
Additionally, his 6 jump average went from 22.03 to a 26.3
Let’s what we did in just 4 weeks 🧵
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“Coach I can’t come anymore, I started going somewhere that does “sport specific” training…”
The training:
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3K
Ethan Evans, punter for the Rams squatting 585 pounds for 2!!
IN-SEASON!!!
Then watch him boot kicks of 65 and 50+ respectively on Sundays
But your 13 yr old that weighs 120 lbs soaking wet is afraid to lift because he’ll get “too bulky” or “be too sore”
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Athlete: “Coach I don’t want to lift in-season because it’ll get me hurt.”
Minnesota Timberwolves after a Game 7 series clinching win over the defending champion Denver Nuggets.
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It takes about basketball player 94 ft to get across a basketball court
Having a basketball player run a mile (5,280 ft) at practice would require 56.17 trips nonstop
Now, go watch the sport itself & try to explain to me how that isn’t the most ridiculous thing you can do
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Speed is a “skill” you can ABSOLUTELY develop.
Here’s how you can train it:
🧵
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“Coach, I don’t want to lift in-season. It’ll make me tired and sore for games.”
The more we dive into the research & what logical training says, IN-SEASON TRAINING is a MUST!
Here are 10 strategic tips for in-season 🧵
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Upper Body Recovery/Mobility Work
-Banded Pec Distractions 2x30 secs
-Bar Dead Hangs 2x1 min
-Thread the Needle 2x12
-Blackburns 2x20
-T-Spine Open Books w/ Band 2x10
-Serratus Wall Punches 2x12
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Workout cheat codes I know at 29 that I wish I knew as a young, up-and-coming athlete:
🧵
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Here’s a quick and easy routine I’d recommend all athletes do…
Let’s turn those lower limbs into SPRINGS
1. Extensive pogo x30 secs
2. SL Extensive pogo x30 secs
3. Intensive pogo x8 secs
4. SL Intensive pogo x8 secs
5. Drop jump x4
2-3x per week = ⚡️🔑
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Upper Back Ladder of Death!
Benefits:
✅Working end ranges of each position (normally less attention on these areas in training)
✅Works rotator cuff & postural muscles
✅ Works all around dynamic shoulder stability
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Don’t ever think I heard an athlete say “my performance got worse once I got stronger.”
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Getting 7-9 hrs of sleep/night = Habit
Having a well balanced diet = Habit
Staying hydrated = Habit
Exercising consistently = Habit
Habits are like atoms. They are the foundational unit that ultimately leads to your overall improvement.
Fix habits, create success.
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If you’re a young athlete looking to improve your athletic potential…
STOP SCROLLING!
Here are 8 non-negotiables for improving your athleticism 🧵
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Working on some single leg contrast training here.
1. Heavy RLE Split Squats (Strength Primer)
2. Oscillatory RLE Split Squats (Power Focused- Contract/Relax)
3. Band Assisted SL Jumps (Overspeed Stimulus- Think light/quick off ground)
🔑 is INTENT!
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Good morning to everyone except those that still tell their athletes not to train in-season.
Here’s a video of Kevin Durant, 10x All-star, 2x NBA champ, former MVP, 2x gold medalist, hitting a lift on game day/post game.
Not training during the season is a MAJOR mistake!
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Don’t ever think I heard an athlete say “my performance got worse once I got stronger.”
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We talk at nauseam about sprinting w/ full recovery.
But how long is full recovery?
6 seconds per yard is a great guideline to use.
10 yard sprint = 1 min rest
20 yard sprint = 2 min rest
40 yard sprint = 4 min rest
Without full recovery, we can’t hit or get near max output
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Deceleration is probably the most UNDERTRAINED qualities in the weight room
Here are 6 ways build your lower body to handle deceleration 🧵
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Athlete: what’s the best supplement for recovery?
Me:
-7-9 hours of sleep.
- Drinking more water.
- Eating less processed/lean protein that fits your individual goals.
Athlete: So should I start taking creatine, BCAAs, and protein shakes ????
Me:
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Injured? Adapt & change the plan!
-Calf raises replace pogos
-Sprinter Isos replace sprints (⬆️ HTMUs)
-Bike (4-8 secs)= energy demands in sprinting
-Hip Drivers = isolate hip flexors
-Isos instead of jumps (⬆️ force production)
-Band drop catches to sim. depth jump stimulus
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What most HS programs SHOULD look like:
-Max speed sprints w/ full recovery 2-3x/ week
-Max intent jumps (3-5 reps)
-1-5 rep strength work
-Tempos to build motor control
What most programs look like:
-Nonstop running 🤮
-High rep jump circuits
-Bodybuilding workout splits
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Spring Sport Athletes!
Struggling w/ shin splints as a result of sharp increases in “mental toughness” training from sports coaches?
These are two favorites used w/ some of our lax & baseball guys so far during this early part of the season to combat this.
Eccentric loading 👍🏼
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More contrast pairings here, getting more joint angle specific, challenging point of extension at takeoff
📌 Heavy Pin Squat (80% 1RM)-
Max motor unit recruitment at critical joint angles
💥Banded Overspeed Jumps-
⬇️ BW & ⬆️ speed @ takeoff (pulls athlete through extension)
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I COACH YOU, because I care about you.
I CHALLENGE YOU, because I believe in you.
I EXPECT YOUR COMMITMENT, because I know your family and future job will.
I HOLD YOU ACCOUNTABLE, because life will hold you accountable.
Making an impact > Everything
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Do these 7 things before you consider going on ANY diet and counting any number of calories/macros:
1. Lift weights
2. Sleep more
3. Eat more protein
4. Eat more greens
5. Manage your stress
6. Get some cardio in
7. Get some sunlight
Once you’ve got that down, let’s talk.
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Speed and Conditioning are not interchangeable!
When your speed workout turns into a conditioning session where kids are throwing up 🤮 & legs pumped w/lactic acid, you defeat the purpose of getting faster.
Maximal output+ Full Rest Periods+ High Quality Sprints= 👟💨🔥
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Todays SL Contrast Primer prior to some Heavy RLE Front Rack Split Squats
-Split Stance Overcoming Iso
2x10 seconds each leg
-Maximal SL Depth Jump
2x2 reps each leg
-Band Assisted Split Stance Jumps
2x4 reps each leg (heavy band)
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“ArEN’t yOu AfRaiD oTher CoaCHes wiLl StEAl YOur sTuFf..”
⬆️ This should never cross your mind when putting out content.
A coach can take my program & apply it 100 different ways.
Be confident in your ability as a coach, but never be afraid to put QUALITY content out there.
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Prepare for a speed day with us!
1. Extensive DL Fwd Pogos
2. Extensive SL Fwd Pogos
3. Intensive DL Pogos
4. Intensive SL Pogos
5. Extensive Skate Jumps
6. Intensive Skater Jumps
Go do this before your speed days & get ready to FLY 💨!
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Veterinarian: "Your dog is overweight, walk it more and feed it less."
Fitness Influencer: "Fat Loss? You need to do cardio in the AM, lift in the PM, no carbs after 3:30 PM, take these pills and powders, NO fruit, and above all switch it every week to keep your body guessing."
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Tips for athletes to improve during COVID-19:
1. Continue to Sprint & Jump
2. Eat more protein
3. Eat less processed foods
4. Drink more water!
5. Sleep 7-9 hrs/night
If you’re doing most or all of these things, you’ll come out of this better than before!
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Simple way to think about velocity-based training zones:
-Absolute Strength (85-100% 1RM) Force prod.
-Accelerative Strength (75%-85% 1RM) Expressing strength w/ more speed
-Strength-Speed (55-65% 1RM) Rapid force prod.
-Speed-Strength (45-55% 1RM) Rate of force prod
Cont..
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Pre-training bench movement prep:
1. Ext. MB Chest Passes- think upper body pogo jumps (tissue prep/rhythm)
2. Int. MB Chest Passes (tissue prep/power-speed based)
3. Ext. SA Pulses (tissue prep-rotator cuff work)
4. Plyo Push-up (Neural prep)
5. Pin Press (PAP)
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Good things to have in any program:
✅ Quality short distance sprints
✅ Top end speed reserve work
✅ Pogos/ Bounds/ Hops/ Jumps
✅ Throw light/heavy things fast
✅ Lift heavy things
✅ Lift light things...FAST
✅ Games/Competition
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Phase 2 force dominant speed day w/ a D1 🏀⛹🏽♂️
-Extensive pogo jumps (prep)
-Extensive SL pogo (prep)
-Intensive pogos (prep)
-Resisted 10s w/ goal time
-Band release sprints
-Unresisted 10-yrd sprint
-5-yrd decels
-Band loaded jumps
-Depth landings
-Max jumps
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Why we do pogo jumps & how we implement them?
We use them as a way to build the calf/ankle complex & improve our relationship w/ the ground
30 seconds = Extensive. Work capacity. Low height. Rhythm & coordination
8 seconds = Intensive. Stiffness & output. Max height. Quick GCT
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Just a reminder that carbs are not evil
ATHLETES!
Carbs= FUEL ⛽️
No fuel ❌⛽️= Poor performance 👎🏼💪🏼
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Football is a sport that involves short quick bursts of acceleration with longer durations of rest btwn plays.
So why aren’t we training & preparing for competition the same way?
At
@nyjets
open practice seeing defensive lineman/LB’s doing quality 10 yd sprints w/ full recovery
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If you are an athlete & simply trained 2-3x/wk focusing on:
-Sprinting & jumping 2x/wk.
-Performing a push, pull, squat, hinge/deadlift, lunge, loaded carry, & rotational/anti-rotational mvmts.
Your workout is going to be 10x more productive than anything on the internet.
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Malnutrition and lack of sleep are the biggest limiting factors with youth athletes development in the weight room.
You can have the best program in the world, but you can’t lift half as much as you think you can if you don’t eat enough or sleep enough.
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Random athlete DM’ing me:
“Yo bro can I get a program for sprinting fast!?!”
Me: Hello, how are you doing today?
Radom athlete: “Yeah, but what’s the best exercise to go fast?”
Me: Hello again to you too 👋🏼
👆🏼👆🏼
Athletes!!
This isn’t how you interact w/ someone online
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In-season training is the longest uninterrupted period of training an athlete will have all year
Yet, it’s the most underutilized time in an athletes development program
Struggling w/ how to set up your training?
Here’s how I’d recommend training in-season 🧵
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You’ll spend $400-500 on a PS5, $200+ on the new Jordans, and $80/month on coffee.
But you’re not sure about investing in your health, fitness, or performance as an athlete?
You get 1 body, and you have to use it every day..
It’s all about what you perceive to be important.
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Biggest thing I wish I knew when I was first starting out in the gym as an athlete:
1. The basics are boring, but if you get REALLY good at them, you’ll see more ROI long-term
2. Training like a bodybuilder doesn’t help improve athleticism
3. Max effort sprints > Suicides 🤮
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Too many team sport athletes have a false ideology in their heads as to what constitutes as HARD WORK in the weight room.
At no point should you be peeled over or lying on the ground gasping for breathe, doing sets w/ little recovery.
Most times, it’s the QUALITY not QUANTITY.
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I love broad jumps for single leg explosive power & its carry-over to acceleration
I also think they have a good place in a program for deceleration work also
Here’s a SL variation w/ a MB catch at landing to challenge the body’s ability to control COM under additional load
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Overrated/ Underrated 📉📈:
Sports performance Edition
Max Effort Sprinting w/ full recovery: 📈 UNDDERRATED
Gassers/Suicides/ Poles (mental toughness): 📉 OVERRATED
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One of my favorite exercises for acceleration.
Band loaded broad jumps!
Great for building horizontal projection/force application.
The band forces the athlete to project horizontally as opposed to vertical.
Incremental load also promotes better extension.
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🦵 Adductor flow
Adductors play a crucial role in bball 🏀
(Defensive cross step)
The cross over step into cossack squat hits the adductors twice
Athlete gets a good stretch, then works it into cross over
3 sec ⬇️ controlled movement w/ both
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Give these a try!
Great accessory variation to absolutely ROAST your shoulders/upper back
This set-up creates “chaos” that challenges shoulder stability under load, maximize work capacity, & create muscular balance in the upper back.
45 seconds-1 minute hold =🔥🔥
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If you see a “health/fitness coach” selling or hyping up these products:
-Fit Teas
-Waist trainers
-BCAAs
-Fat Burning workouts
-Eating specifically for your “body-type”
-Herbalife
-Keto pills
-Or, supps w/ proprietary blends
🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩
RUN 🏃♂️
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Writing up meal plans is extremely overrated in the nutrition space.
It only creates an environment that breeds a lack of adherence in my opinion.
No one likes to eat the same thing over and over. Give your athletes/clients a road map to success and let them be the driver.
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Early Off-Season Lower Body Day w/ D1 🏀 ⛹️
Prep work
-Extensive Slant Board Bilateral Pogo
-Extensive Slant Board Unilateral Pogo
-Partner Perturbation Pogos
-Banded Decelerations
-Earthquake Bar Drop Catches
Building work capacity of lower limbs to handle high level impacts
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These will LIGHT UP your shoulders 🔥
Half kneeling landmine presses are staple upper body accessory here
Adding the additional band pull on the inside aims to pull arm IN, so it forces extra external rotation OUT
x12 reps + 3 second hold at top to hit serratus anterior 🔥🔥
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You could have a million dollar training program, but if your nutrition is the equivalent of the dollar menu you’re leaving progress on the table.
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S&C isn’t a “pop-in shop” where an athlete comes in for 1-2 sessions, misses 1-3 weeks, & “pops-in” for an impromptu session
Being consistent w/ your training & showing up day in & day out for weeks upon weeks, months upon months, & for a year
You’ll notice a BIG difference
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Mini-band Band Row Pull aparts
Great bang for buck exercise!
1️⃣ Easy to set up w/ little technical cues
2️⃣ Mini-band at wrists allows for greater rear delt /rotator cuff activation (think break band apart as you row)
3️⃣ Band allows for greater ROM & difficulty at end ranges
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Dear COACHES!!
It’s time we stop telling our athletes WHAT to eat and actually TEACH them HOW to eat.
Nutrition is a massive factor when it comes to optimal performance, so start teaching it!
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Young, untrained athletes don’t need:
- Bar speed sensors
- A new piece of technology every week
- Contrast training
- Mimicking of sport movement
-Changing exercises weekly for the sake of it
They need relentless consistency with the basics done exceptionally well!
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Overrated/Underrated📉📈: Supplement Edition 💊
Preworkout: 📉 OVERRATED
BCAAs: 📉 OVERRATED
Creatine: 📈 UNDERRATED
Collagen (athletes): 📈 UNDERRATED
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Want to improve your bounce?
1. Band resisted jumps
2. Band accelerated jumps
This combo hits on two major things:
- The first- bands incrementally add load to force drive through extension
- The second- bands rapidly “pull” us through the point of extension
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Athlete: “Coach why can’t I gain weight?”
Same athlete: “I ate pirate booty (Trader Joe’s pop corn brand) and root beer today for lunch.”
Also wonders why he still looks like this:
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It’s almost 2024
If you’re still telling kids that:
-Lifting stunts growth
-Wait until your older to lift weights
-Creatine is a steroid
-You need to run miles to get “conditioned”
-You need to be tired in order to have a good workout
-Lifting heavy will make you bulky
STOP!
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Carbs are your friend.
Carbs make you feel good.
Carbs will never make you fat.
You make you fat....by overeating them and being in a caloric surplus.
Moral of the story:
I ❤️ Carbs!
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Nutritional Principles Athletes should live by:
1. Eat more frequently to meet caloric demands
2. Eat lean protein at each feeding
3. Eat 2 servings of fruits or veggies at every meal
4. Include healthy fats (monounsaturated & polyunsaturated)
5. Drink a lot of water!
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Over the past 5-6 yrs, I’ve read 100s of books on S&C
99% of them didn’t teach me a thing about programming
My mistakes did!
Save yourself some time & just learn from these 6 programming mistakes I’ve made 👇🏼
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Fun Fact:
If you’re an athlete that works out 3-4 days a week and practices every other day, your 1300-1500 calorie diet won’t get it done.
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Want to improve your athletic potential ASAP?
1. Eat 3-4 meals a day.
2. Drink 1/2 your BW in oz of water.
3. Make sure those meals have a balance of protein, carbs, and colors.
It’s not more training you need, it’s this!?
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Strength coaches, what are your opinions on game day lifts?
I think they are incredibly underrated in team settings. Especially for athletes that are low minute guys that can benefit from additional stimuli that they are not exposed to during games.
Thoughts 🤔
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How we “want” it:
1️⃣ Supplements
2️⃣ Exercise
3️⃣ Nutrition
4️⃣ Sleep
How it “should” be:
1️⃣ Sleep
2️⃣ Nutrition
3️⃣ Exercise
4️⃣ Supplements
Supplements aren’t, nor can they form the foundation to build and measure general health.
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For plenty of OH athletes, we need to be able to possess the ROM necessary to up and over our heads for throws ⚾️ 🏈 , spikes 🏐 , and to sky for rebounds 🏀
This here is a great stretch to open up the posterior capsule of the shoulder, lats, teres, and down to the QL muscle.
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Next time someone says to not get “too bulky” cause it’ll make you slow…
Remind them that if done correctly, it’ll only HELP you get FASTER
This is a 39 yr old Lebron James who spends millions on his body each year & trains year round
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Some parents think it’s “too much money,” for strength training but spend 1k+ on showcases
FYI:
If you want to talk ROI, nothing is more wasteful than spending thousands to show your kid is weak, slow, & unathletic
*Myles Garrett has entered the chat*
Invest in your future!
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Young athletes..
Stop obsessing over supplements if you aren’t doing these right first:
-Eating protein at each meal
-Drinking water throughout the day
-Getting 8-9 hrs of sleep/night
-Getting in micronutrients 🍎🥗
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Athlete: “Coach what can I do to improve my performance?”
Me: *preaches good nutritional practices*
Athlete:
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Making things unnecessarily wordy doesn’t make you smarter...
Ex:
“Utilizing the inherent resistance an inclination provides w/ strategic movement patterns is a potent stimulus for self organization...”
Oh, you mean hill sprints help promote good acceleration mechanics?!
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How to Get Stronger WITHOUT Lifting Weights
- Do more reps
- Take less rest
- Use better technique
- Use a bigger range of motion
- Increase time under tension
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No you don’t need to “get lean” to be more explosive 😅
Chances are your 120-140 lb athlete doesn’t need to lose weight to get faster.
The “eye test” has become the worst indicator for judging athletic performance.
Train smart, eat good, & recover harder!
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Overhead athletes w/ weak stabilizers
Here’s a circuit that works all functions of the shoulder:
-(Mid/Low trap)Retraction and depression
-(Teres minor/Infraspinatus)External rotation w/eccentrically loaded internal
-(Upper trap/Serratus Anterior)Upward Rotation and elevation
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Most underrated aspect of progression in the weight room..
Movement quality/efficiency!
If your goblet squat was 💩 at 40 lbs but now you’re doing 40 lbs with prestine technique after 3-4 weeks, you’ve improved and your strength probably improved as a by-product.
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Exercise should not be deemed a form of punishment for what you ate the day before.
Create a better relationship with food and with the gym.
If you keep labeling food as good or bad, or exercise as punishment for your “poor” food choices...it’ll only lead to long term issues.
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If your sports coach hands you a piece of paper with a workout that looks like this & labels it “S&C”:
Leg press 3x10
Split Squat Jumps 3x10 each leg
Chest press machine 3x10
Shoulder raises 3x10
Leg extensions 3x10
Lat pull-downs 3x10
Bicep curl machine 3x10
🏃♂️ RUN 💨
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Dieting plays a massive role in muscle tissue recovery as an athlete, especially carbohydrate intake.
Recovery from muscle injury has been shown to be delayed when muscle carbohydrate stores are inadequate....👀👀👀
EAT YOUR CARBS!!!
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I think more S&C coaches need to study film 🎥
Why?
To better understand:
1. Player movement (planes of motion & # of Accels/Decels/COD)
2. Total distance covered
3. Work/rest ratio (energy demands)
4. Player/team style of play (compliment energy demands)
Study players!
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Hurdle Swimmers!
Great exercise to work full articulation of the shoulder.
1️⃣ Works ranges rarely utilized.
2️⃣ Works postural/rotator cuff muscles, & dynamic shoulder stability.
3️⃣ Can he used as accessory movement & or mobility series.
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Things that underdeveloped athletes need:
-1-5 rep strength work
-Max speed sprinting
-Plyometrics
-Tempos to build motor control
What do they NOT need, but do often:
-Endless running
-Low intensity workloads
-Training like a bodybuilder
Want to be slow/skinny/weak? Do that!
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Hip flexor tendinitis keeping you out of the gym/ field or court?
Give this Eccentric KB drop a try!
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Was looking at ways to make a Medball chest pass more reactive/elastic.
Here’s a way to implement a more reactive upper body power exercise to tap into those elastic qualities.
Ps. I’ve also used these as a CNS primer for my bench press sessions.
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Recovery and proper nutrition..
Two things that can absolutely make or break a young athlete when it comes to training.
Sleeping <8 hrs/night & lack of food/proper nutrition is a common theme w/ young athletes, flip the script and watch the results sky rocket 🚀
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How to lose weight without counting calories (DIRECTLY)
1. If you didn’t cook it, don’t eat it.
2. Build meals around protein/veggies.
3. Don’t snack on junk.
4. Exercise.
5. Don’t drink calories.
6. Drink more water.
Not working? Count your calories.
Simple, I know right?
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When building “mass” any weight gain over 1.5-2 lbs a wk is not “good” mass, that’s largely going to consist of adipose tissue.
Athletes want quality, not quantity in terms of scale weight.
Ex. My athlete put on 40 lbs in 52 wks (1 yr) that’s 1.3 lbs/wk.
Slow & steady wins
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Adductor training is the most under trained muscle in basketball. With groin strains being a big concern amongst athletes, this exercise targets the hip flexors and low abs isometrically while concentrically targeting the adductors.
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There days where I don’t feel adequate or even remotely qualified to do what I do.
I suffered from depression & anxiety, & still struggle w/ it to this day.
Some days I feel motivated & confident, & others, I ask myself 10000 times why I’m doing this..
Just keep going!
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Depth jumps are extremely UNDERRATED, & you NEED to be doing them!
Here’s an easy to understand video on why we like them so much & why they work
Jump phases:
-Eccentric/Loading
-Amortization/Transition
-Acceleration/Concentric
🔑: Depth jumps help improve that 2nd phase
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Recommendations for losing that stubborn body fat:
1️⃣ Calorie deficit
2️⃣ Get moving/LIFT
3️⃣ Sleep 7-8 hrs/night
If you aren’t doing those 3 already, start doing them!
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If you workout 3 days per week and miss 1 out of the 3 days, that’s 66%.
That’s a D.
If you only come 1 out of 3, that’s now a 33.3%.
That’s an F.
If you’re consistently putting in D-F grades in the weight room, don’t expect to get A+ results.
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@DRIVEBasketball
As someone who’s played basketball & watched the sport my whole life, I can also agree that it’s outdated and there are other ways to gauge aerobic capacity
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