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Latest Podcast

The Strength Template that Improves Speed, The Secret to Staying Jacked While Traveling & The Thing Everyone Should Know About Overhead Pressing
Episode # 27

The Strength Template that Improves Speed, The Secret to Staying Jacked While Traveling & The Thing Everyone Should Know About Overhead Pressing

In this weeks podcast, Joe covers 3 unique topics in detail. These topics include: #1 – The Thing Everyone Should Know About Overhead Pressing (Discussion starts 17:15 into podcast) Joe gives a simple “BROnatomy” lesson explaining what’s going on in the shoulder [from an orthopedic standpoint] when you press a barbell overhead The most common…

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Joe DeFranco

About Joe

Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym (now located in Austin, TX at the Onnit Academy). For almost two decades, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, power, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, Major League baseball players, WWE superstars, UFC fighters, Olympic athletes and college All-Americans.
Learn More About Joe

Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym (now located in Austin, TX at the Onnit...
Learn More About Joe

About Our Gym

Located in Austin, TX (at the Onnit Academy), DeFranco’s Gym caters to serious athletes who are looking to take their game to the next level. Our gym has been called the “mixed martial arts” of the training world due to our expertise in improving ALL aspects of athletic performance. Whether you’re looking to improve your strength, speed, power, agility, mobility, or sport-specific endurance – DeFranco’s will get you there. It is no coincidence that athletes from all 50 states and over a dozen different countries have been making the trek to New Jersey (and now Texas) since 2003 to experience our world-class training.
Learn More About Our Gym

Located in Austin, TX (at the Onnit Academy), DeFranco’s Gym caters to serious athletes who are looking to take their...
Learn More About Our Gym

Latest Blog

2 Essential Training Methods for Improving Agility
Speed/ Plyometrics/ Conditioning

2 Essential Training Methods for Improving Agility

We’ve all seen the endless “agility” videos on Instagram and Youtube. They go something like this… An athlete performs the “Icky Shuffle” through a “speed ladder”, then quickly transitions into a few figure 8’s around some strategically-placed cones…next comes the salsa-dance-looking moves around a few more cones…and finally there’s a hop, skip or a jump over a handful…

Front Lunges Suck. Do THIS Instead…
Strength Training

Front Lunges Suck. Do THIS Instead…

Walk into any gym on any given day and you’ll see Front Lunges being performed. They are one of the most popular exercises in the world…but they shouldn’t be. I think they suck. Watch the video below to find out WHY I think they suck and WHAT you can do about it… Next time you goto…

Step-by-step Approach to a Strong, Pain-free Deadlift
Strength Training

Step-by-step Approach to a Strong, Pain-free Deadlift

The barbell deadlift is one of the all-time great exercises for developing full body strength. Unfortunately, it’s butchered by 95% of the people who perform it. Hence, its association with screwing up your low-back. Because of this, I wanted to make an instructional video that anyone can easily reference at any time. You’ll find this…

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DeFranco’s Gym: CORE VALUES

  • Lead from the frontLead from the front
  • Always over-deliverAlways over-deliver
  • Be TransparentBe Transparent
  • Develop RelationshipsDevelop Relationships
  • Provide a positive and motivating training atmosphereProvide a positive & motivating training atmosphere