The Atomic Workout | 16 Minute Speed Workout
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- čas přidán 15. 01. 2022
- This video about the Atomic Workout, a speed workout in under 16 minutes. I walk through key concepts around the workout, as well as the drills and technique. My philosophy is: Intensity. Rest. Repeat. Follow this process for your speed workouts and you will see better results. This is a huge part my the Feed the Cats program.
If you're interested in learning more about Feed the Cats training, there is a full certification program with more details around workouts, mechanics, meet preparation and more. Find this at the link below:
trackfootballconsortium.com/h...
"101: The Speed Workout" and "102: X-Factor" tie in perfectly to this video. These two courses are what's needed to go from "atomic" to "optimal".
Link to Feed the Cats T-Shirts:
www.bonfire.com/feed-the-cats-2/
Twitter: @pntrack
Thanks again for watching, and I'll see you on the next one! - Sport
Maximum explosiveness, minimal fatigue. Never seen this before and I like it.
I came across Charlie Francis's concepts and then Tony Holler's specifics. They work. This coming from a former 10x200 meter coach. They work shockingly well. And...no injuries to date.
Awesome!
@@coachtonyhollerplease help me❤
Awesome stuff, thank you Coach Holler. I am going to be using this for my rugby pre-season.
Coach Tony your the BEST! I cant stop watching, studying , listening to your videos... I cant wait to visit your TRAINING camp
⚡️⚡️⚡️
This is awesome!! Great concept. Rachel will love this! Great workout for soccer player! We are doing this today!!⚽🖤❤
Soccer dad here. I've read as much of your materials, watched your videos, trying to absorb as much info as possible. My daughter was doing a bunch of running. I've got her doing 4x 40yd sprints and a 60 yd. Max 250yds per workout. Timing her with my cell phone video. Trying to measure the same thing each time. Starting at arm movement at a DB/wr type stance. Since end of soccer season knocked .35 or so seconds off the 40. Doing this 3x a week on addition to her soccer training. Doing some box jumps as well. Trying to be as smart as possible. Thank you for the advice
Fantastic!
Great stuff as usual Coach
Appreciate it!
Thanks coach just bought your first two programs to help me get faster for college football
Atomic Habits is a FANTASTIC book! Glad you liked it!
It really is!
Thank you for sharing. I am a D1 college coach who was a former D1 college and national athlete. I always hated how long the workout sessions would last (I'm a sprinter, btw). My sessions from warm up to cool down last about 1 hr Maybe 1hr30 with core work included. I agree with what you are saying, as that's the perspective I train my athletes.
My educational background is bachelors in Exercise Science and MA in exercise physiology.
Once you experience the FTC approach as a sprinter OR A COACH... it's hard to see things the same ever again. Can't unring the bell.
@@coachtonyhollerAgreed! In the off-season should I be doing workouts as frequent…or how often..
@@LucasHoltz-zd2bi 2-4 times a week
@@coachtonyholler Thank you coach! Also should I work on creating strength in the weight room before the season or just continue to do fast twitch lifts?
@@LucasHoltz-zd2bi Stay general in the weight room. Get strong in the core lifts.
Feed the Cats has me rethinking all of my practice plans and philosophy on training.
Got my RPR certification a few weeks ago! Now I gotta get moving on those best sellers FTC certs before lacrosse season.
My players aren’t going to recognize me this spring!! ….BUT they will sure appreciate the shorter more intense practices… no more grinding!!
Thank you for sharing!!
Coaching kids that love practice changes everything!
Best sprinting content out there. Old, slow guy here, but I love the topic.
Thank you!
@@coachtonyholler The work to rest ratio and and short bursts (5-15 seconds) remind of some of the old Soviet protocols for conditioning/training (1:8). According to what I have read, the Soviets claimed that this recipe amounted to greater athleticism and endurance. Control groups who only did aerobic conditioning were only marginally more aerobically fit than the athletes conditioned with explosive work, and they were far less athletic. Thanks for your contribution to making sport better for our youth.
@@AlteredState1123 100%. I was hugely influenced by the Soviets.
@@coachtonyholler Wow! That is interesting info. Keep up the good content!
I'm enthusiastic to give these principles a try. Now 63 yr old masters athlete. 9X USATF Masters Nat'l Champion 200/400. Primarily a 400m guy (but I won the M55 World Masters title indoor in the 200m, '17). For me, my regime has been totally different. Following long to short principles of B. Collins, and R. Banta, I've seen results from arduous sub-maximal intensive tempo intervals, and it's worked. Ran 56.23 as a 61 yr old, which was M60 WL in '21 til summer '22. These types of short speed workouts I do sparingly toward the end of preseason and through the competition season, with my main workouts being these soul crushing 4x300m w/ 3 min rest at 85%. Since the 400m uses many different energy systems, I wonder if a combination of both approaches is best? The older one gets, the slower one runs, and the 400m becomes more aerobic. But I do believe that the best speed reserve is top speed. That, I need to work on.
Tony, This is AWESOME cliff notes of the 10 exercises. Can you add the link to the FreeLap system in your drop down.
docs.google.com/document/d/1IOCe71Tpo2xG29W8aoZ7Lio8suz3T1uWPgPPKWLawFY/edit
Thanks, I’m gonna try this workout this week. Also would you ever do one of these for long jump?
Most definitely!
I like this. But i would remove bounding but do single leg hops for speed instead. Becaus bounding is all about projection but it's terrible for switching/cycle motion. But the hops focus on both.
I also would include the fast leg drill (single leg cycle AFAP)
Thanks for the advice.
Any changes alterations to using this as part of warm up/pre practice for football practice?
This is incredible coach! I have a 12 yo who wants to get faster and work on conditioning for football - would you advise doing this 3-4 times per week and running longer distances (mile plus) 1x per week?
Never a mile.
Hey coach, what do you think about adding several max jump attempts on a basketball goal or vertec? I'm looking to try to increase speed and vertical jump. Thanks for all the valuable information you put out.
Dunking a small ball aggressively and repetitively on a low rim is FANTASTIC. Those how can dunk regulation ball on regulation rim are the best athletes in the world. ⚡️⚡️⚡️
Tony why do these coaches insist on running these kids into the ground. Ur drills and concepts for speed are so right on. We were doing some of these drills 40 years ago.
Coaches have always believed that hard work is their religion... performance is my religion. To me, tired is the enemy, not the goal. Other coaches seek fatigue.
When David Costill tested Derek Clayton (mar. WR 2:08) in his Ball State lab, Clayton carried on a relaxed conversation with the techs while running at sub-5:00 pace.
@@AnandaGarden Yes. Distance runners have huge aerobic engines, some allowing them to run 12 mph and keep it totally aerobic and comfortable. What does this have to do with an anaerobic activity like sprinting?
No argument intended, just adding anecdotal evidence that strengthens your point in reply to Captain Ted. I'm George Beinhorn, btw, and when we're reincarnated I'm gonna be in your HS and come out for track.
@@AnandaGarden OMG… George! And, you will be my favorite runner! Might even turn you into a sprinter!
I can workout during my one hour long lunch break in my company’s parking lot, Monday to Friday, indeed today I did my first workout session following your scheme. As I try to have only one meal a day, I do not eat during my lunch break, so I can train myself almost for one hour for five days a week, therefore I can repeat that workout for three times in a row everyday, for five days a week. What would be the best training time in my case? I am 58 years old, I almost never trained myself for sprinting, and I train myself for heavy weight lifting two or three day a week, in the afternoon-evening since three months ago. Should I quit doing heavy weight lifting training?
Thank you for sharing your work and knowledge! I coach HS girls soccer. I am going to start doing this 3x a week right now and then try to do it 2x a week in season this spring at the start of practice. Would this be ok to do the day after a game? We have at least 2 games a week and sometimes 3. Just trying to figure out how to work this in.
Should be done FRESH. Talked to a 🏈 coach yesterday who does it on game day. It’s only 60 seconds of work. Nervous system 🔥. Perfect wake-up and warm-up.
This is a great program. Curious if anyone has performed a study using the Atomic workout, taking 2 groups of HS athletes and adding this to 50% of team, in addition to all their other training, and compared 10m Fly before and after a 12 week program or similar, in both groups?
So hard to do human research. Too many experimental variables. Almost need two groups of identical twins!
Coaches thrive on anecdotal evidence.
Thank you Coach! This is a great video, totally appreciate it. We have implemented this, and our fast guys are already fast, seeing the slower guys get faster is awesome. I can't comment without busting your chops a bit: The hip flexors, what are they? Of course they are muscles coach, tendons don't exist in of themselves without muscles, lol ... I understand why you said what you said, because you were making a point, point well taken, Thanks again coach.
what do you think about running/sprinting into a radar with a [km/h] display as an alternative to timing. Those displays probably aren't as accurate but they show the instant velocity in 1-2s increments
If it’s accurate, radar is great!
Could you start with the Atomic then move to other work? For instance, mid distance kids doing a speed endurance workout after finishing this. Also, could a kid do this “fresh” in the early evening when they did running in the morning. Perhaps after a day off early in the week on a Monday?
100% ... The Atomic Workout can be used as a warm up.
❤
Great. I am not sure i can use it with my group which are long distance atlethes, since they can barely get over low hurdles. Which drills would be best for them?
All of them!
Coach, how would you recommend to implement this atomic workout and the x factor workout into xc? Could we combine the two into one speed workout session and do it maybe twice per week?
Yes. Or… you could do atomic and x to replace your warmup. Or atomic before practice, x after. Dosages are minimal. Work is fun.
I play senior (40+) softball. I am 47. I play at a very high level. I have started to do this workout once a week as well as the x factor workout. Tweaked my quad a little bit the first week doing x factor. I always ran with my foot hitting my butt which i thoight was good. I have learned from you its not. Love the videos. My question, season starts this week. I play Wednesdays and then tournaments consist of usually two games on Friday, 2-6 games on Saturday and 2-3 games Sunday. Knowing this schedule when would you do the workouts? I would prefer to do workouts before games as my warmup. Suggestions?
Coach Tony - I'm a lacrosse coach with limited access to track/turf field space. Will it negatively impact my lacrosse players doing the atomic workout on the grass field with their cleats on? How often would we do atomic workout in preseason and inseason?
Always ok to do the next best thing. 2 times a week. 3 max.
what would be a good example of the "optimal workouts" mentioned in the video?
FeedTheCats.Com courses 101 and 102
Hi Coach, Thank you for this, I am a huge fan. Do you think an athlete could do this every day? I am wondering if there is a way to change up frequencies i.e. 5 days on, 2 days off, or every day, or 2 days on / 1 off, etc....
I like your idea! Since you are timing, you will get accurate feedback. If you do it, let me know how it works.
As a masters athlete, this is how I’m incorporating Tony’s drills.
Coach Tony, I would like to strengthen my legs for the last 20 meters of the 100m. What other workouts could I add? I currently train with 40 yard sprints, 10m fly and 30m block. Thank you very much
4 weeks before competitive season we add 23 sec drill, then 4x4 predictors.
Won Mason Dixon games TJ (45')in HS. College TJ 48'. workouts were 3hr arduous. Now 72yo trying Masters TJ (3rd at Nationals). My body won't tolerate old style workouts. FTC look great. Any suggestions for jumpers. Tks
Microdosed sprinting, jumping, and strength, prioritized in that order. See my speed workouts and x-factor workouts FeedTheCats.Com
Don’t burn the steak.
trackfootballconsortium.com/never-slow-down-never-grow-old/
Coach Hloller…
Love this workout…especially useful for the time pressed.
Just a question however…For a person of advancing years ( me…mid 50’s) who wants to do something like this once or twice a week to preserve / maintain fast twitch muscle / speed / functionality as one ages, is it prudent to maybe extend the warm up a bit? I can no longer go from 0 to 100 mph as quickly as I did in my teens and twenties. I definitely need longer to get going.
Also do the jumps have to be done? Are there less impact activities that can be used to swap out for the jumps? Can some of the others ( high knees, prime times) be repeated instead? It’s not the jumping that my knees and other joints object to…it’s the landings…
You can adjust, of course. But, because your top speeds are no longer very fast, the 10 speed drills should take care of your warmup. I feel the same about the jumps. Your ability to jump high is so reduced by age that I believe the lands would be good for you.
@@coachtonyholler thank you for taking the time to post a detailed reply. Much appreciated.
Hi Tony,
I’ve got the Freelap system, and was wondering the distance you make the athlete stand in front of the start cone for an accurate time?
I know it records a time when you get within 80cm of the finish cone, but was having trouble when starting that close to the front cone.
I suggest 3’ and 3’. Times will be around .11 faster than NFL combine but who cares. Very efficient. trackfootballconsortium.com/verified-times/
@@coachtonyholler Thank you!
Any ideas.
Distance for the drills
And sets of each drill?
I am unscripted. We do stuff until we feel a drop off. Usually 5 seconds.
A marathon is done at 18 seconds per 100m and they maintain it for 400 times and they are running aerobically
Correct. Winners of marathons are exhausted but they have RESTING LEVELS OF LACTATE. Crazy.
Now that i mastered knees over toes and athlean x i move on and add you.
Does this program only apply to sprinters? I coach a high school ski team in Oregon. How can we incorporate Feed the Cats? Mountaineering demands a lot of strength and endurance, but the average ski course is less than 90 seconds.
Nothing trains the CNS like sprinting. Hundreds of football teams “feed the cats”. The Arizona Coyotes of the NHL and NY Yankees of MLB feed the cats.
Lacrosse has also bought in…
simplifaster.com/articles/lacrosse-training-for-speed/
If my only two days I have in a given week are back to back, should I just do it once?
I’d probably do it both days.
Coach Tony, which is the best warm-up before a 100m race? Thanks
Atomic speed workout. But, do the acceleration to top speed in spikes. In our state, the 4x1 is before the 100, which makes the 4x1 the perfect warmup for the 100.
I'm a lone coach of boys and girls, distance and sprinters. Is it harmful to sprinters to do the 2 lap easy jog before practice that I usually have the whole team do? Keeping in mind it's often freezing here in New England, I like everyone to be loose and warm before sprinting or doing anything too snappy.
It’s cold in Chicago too. I’ve never had a sprinter hurt doing speed drills as a warmup.
Great information, I’m 53 years old and I entered the senior games for track and field. It’s been 36 years since I ran. Will this work for me?
100%
No doubt. Also, a masters athlete (62yrs old). Been on circuit since 34yrs old .
Good luck.
This is my 3rd or fourth session of this atomic workout. I use it exclusively for my speed workout for 400m. I am also an 800m sprinter, which will benefit also.
I deviate the workout somewhat by varying the distance of the drill😀… but while still resting just 55sec.
Love it, coach !
my daughter's first track season is just about to end . What would be the recommended off season training? Should she do this 2-3 x a week until next season? She only does track and no other sports (100m, 200m and 4x1) .
Yes
Coach Holler, what's your opinion of backwards sprints?
Two weeks ago I strained my hamstring pretty badly sprinting backwards as fast as I could. This really surprised me as I thought it would be far less likely to result in hamstring injury than sprinting forwards.
Have you ever come across anyone who has strained a hamstring muscle sprinting backwards?
What do you think would be the mechanism of injury?
Thanks.
to be honest, I've never seen or heard of a hamstring injury running backwards. Sorry for your injury.
you use your hammy more by sprinting backw. especially if you are bringing your heel to butt. the hammy would more likely cramp b4 it pulls tho
@@TravIsEverythingTV Thanks. Do you think trying to sprint as fast as possible backwards could cause muscle confusion, therefore increasing the risk of a hamstring cramp or pull?
@@totallyraw1313 depends on if it's extended stride backw sprinting or just defensive back peddling like football players.
a back peddle would be a lesser modified version and once you get use to that you can progress to opening up your stride and gaining memory.
@@TravIsEverythingTV When I tore my hammy sprinting backwards I was really extending my legs trying to run as fast as possible
You can also sprint with a stopwatch in your hand and time yourself.
Not accurately. When timing max speed sprints of less than five seconds, small timing fluctuations create big percentage errors.
I coach a lot of middle school girls and they have a lot of trouble bounding. I don't know if it's because of lack of power or maybe coordination issues. What's another similarly effective exercise that I could substitute instead of bounding in the atomic workout/ warmup?
I would continue to work on bounding. Keep SHOWING them how. Must find someone to demo.
Thank you coach. What does the team do after the 16 minute workout? Is their practice over?
We do 3 timed sprints. 40 guys doing that takes 45 min. Then we work on track stuff… blocks, hurdles, jumps, etc.
Thank you.
Coach T...i go up to 300m for my 2/4...i go up to 250m for my 1/2...once a week...is that too much?
According to his high school track coach, my son is a "Distance" runner ...
His events are the 400 & 800 and the relays requiring him to run same distances.
Three or four times a week his practices consist of "I ran 4 miles today and weight room for an hour".
As far as I know, running 4 miles only gets you good at running 4 miles? ... and has nothing to do with the 400 or 800.
I told my son he needs to sprint, but he obviously has to go along with his coaches' "program".
For context, my son 5'-9", 134 pound sophomore, with this being his first year in Track with no organized sports background ... at all.
While I think it might be a stretch for him to ever participate in the State in those events, I feel his 60.6 PR last week can be greatly improved come his Junior season next year.
He runs so "stiff" and obviously his training regimen does nothing for him.
I feel like I should talk to his head coach?
Coaches are typically stubborn and most parental suggestions are, by nature, ill-informed. He may believe you son is simply slow, so he must run further. But, you are 100% right, no one gets fast by running 4 miles. trackfootballconsortium.com/how-to-train-the-400-800-group/
@@coachtonyholler My son enjoys the 400. He's "ok" with running the 800. Even though he's less enthusiastic about that race, he still has asked me for advice about training for it.
I told him continue concentrating and improving his 400, and "run what ya got" when he participates in the 800.
Thanks to the link with the article. Great read!
I'm happy to have found your channel and am enjoying the content.
What do you use to record your athletes?
iPhone
Coach do you do 5 Pogo's or 5 seconds of Pogo's?
Almost everything we do, we do it until there's a drop in performance. Might be 5 jumps or 5 seconds... when jumps decline... done.
should mid distance runners do this in the off season?
100%
If I’m playing basketball is it best to do sprints a day before or day after a basketball training/workout ?
Before. Always when fresh. Can even do it on game day. You feel better AFTER the workout than before.
Thanks!
Ok let’s say I do this workout how much would my speed increase by and when will I plateau
No way of knowing. Go on a mission and find out.
Do you use this as a warmup at a meet ??
Yes, pretty much.
How often in the week would explosive training be optimal?
3-4
How do you feel about kettlebells?
Love them. I work with them daily for my own fitness.
At what age can this program be implemented? I coach young soccer players (10-14) and they can never have enough speed.
Age-4
When I see an "old man" walk around with his feet straight I'll pay attention. Every coach Holler video I watch I feel like I wanna hit something upside my head cuz shit just makes too much sense...
Good day, silly question: Can you use the atomic workout as a warmup?
100%. It’s being done at hundreds of places… 🏀, 🏈, 🥍, XC.
Thank you coach!
Using this for my football team this offseason. Any tips?
Record, Rank, and Publish times.
trackfootballconsortium.com/big-cats-and-the-truck-stick-2/
Hi coach. Just wanna know whether this is applicable in 5km athlete like me. Thank you! Godbless
Yes. Not fatiguing. Do it as a warmup.
@@coachtonyholler thank you so much coach! 💕
How many days a week coach ?
Two minimum (one is better than none), three is best.
What happens if you mix speed and endurance training ?
Every day you work on endurance, you miss an opportunity to get faster. And, endurance running promotes totally different mechanics than sprinting. We are all habitual... I want to create sprint habits, not jogging habits.
@@coachtonyholler I'm a mid distance guy, 1500m, I need both endurance and speed like SEb Coe, Eamon Coglan, all the old time greats. Any suggestions ?
I am a Master age grade Sprinter (56 yrs), and achieve more with less sounds appealing to me 😀 Had some Injuries in the past from doing too much...
Here os my question: I am using a GPS watch to measure my max speed. It is not always accurate but if you are using the same watch at the same location it should give an indication?
The bent knee prime times look a lot like Loren Seagraves' thigh pops.
Yes. Also resemble speed bounds.
what does "split hands" mean?
One hand in front of body one behind. Split as far apart as possible.
Are the first 10 the warm ups or do you have a specific warm before the atomic work out
The speed drills serve as the warmup.
Can you do this before you lift weights?
I do it , rev up the nervous system then go crush a leg workout
The PERFECT wakeup for the weight room! Always do it before lifting!
How many sprints?
2 (or 3)
What was his 40 time
40 times are BS. All depends on the timing, wind, etc. I would 22.4 mph guys typical run NFL Combine times of around 4.55. With my system, he was 4.40
Coach what are your thoughts on doing this 16 minute atomic workout on Mon/Wed/Fri and doing heavy concentric only squats 2 sets of 5 on Tuesday and Thursdays? Too much?
Doing this m,w,f is fine. I would lift legs on same day after sprinting. Consolidate stressors.
how much is the full course
$39
Can i do online
How many times a week and what about other days
2-3, x-factor or rest on the other days.
@@coachtonyholler so if i follow this i can increase my speed or not and thanks for information
Reply please coach if do this workout 3 times per week is my speed is going to increase or not and how to do this workout i mean Monday Tuesday and Wednesday or one day off
@@phantomgaming9334 Nothing’s guaranteed but sprinting and x-factor work, done right, will typically result in a one mph gain in eight weeks.
@@coachtonyholler coach you are talking about if i do x factor and sprinting right it will increase my speed but i know x factor but what about sprinting you are saying that do sprinting but how i mean flys 10 ,20,30, m ,or what type of sprinting please reply thank you coach for information
Football needs an Atomic offense
YES
I want to see video of guys doing it right not guys that aren't doing it exactly right