A Complete SPEED TRAINING Workout | A Full Demonstration
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- čas přidán 11. 08. 2021
- This video is a complete speed training workout demonstration and explanation with Coach Tony Holler, founder of the Feed the Cats philosophy. This presentation was made at TFC-IOWA in 2021.
What is Feed the Cats? Check out the full introduction video here:
• Introduction to Feed t...
The link to the all of the courses can be found here:
trackfootballconsortium.com/ho...
Twitter: @pntrack
Be part of the highest quality speed, strength, and power development discussions of 2020. Learn methods of optimizing high performance.
The newest thoughts in the field, game changers you can implement immediately.
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"Only dead fish swim with the current."
Thanks for watching, and I'll see you on the next one! - Sport
Pure gold. What Tony's methods are doing for kids is marvelous. I'm 80 and addicted to this channel, in a good way.
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great stuff I’ve been using your method (sprint, xfactor, sprint, xfactor, rest) all summer and I definitely feel a dramatic change in my speed and explosiveness thank you
Great!
Thanks coach Tony for this epic lecture! Looking forward to watch and study again the facts you shared
So much value in this video ❤
The GOAT. Appreciate the content, coach
Thank you.
Doing so much research that I’m changing my entire weekly workout routine, excited for this summer and coming seasons. Much love and respect for your coaching and training❤
Same, this man changed the way I look at training in a good way
nice, thanks
Very Nice!
@15:40 I use to run the 400m in college and I swear some meets I warmed up so good that I left my best performance in the warm up. I definitely believe you can make yourself too tired to perform.
Very true. It’s common sense if you think about it really
I left my best competition days on the track….training too hard.
Though I’ve established Pr’s, & American & world records in my events, I still believe my volume & intensity was much too extreme.
Wish you were my coach in HS, ran way too many 10x200 tempos.
You and me both!
Bruh this feels like some witchcraft thats how amazed i am by this video and his entire channel
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Hi Coach. Love the content. Do you have an example of how you'd apply your principals to 5/10km runners? I've watched the endurance video but confused how to practically transfer into a programme. Asking for myself but also as I coach at a local club (30+ yrs old mainly)
First of all, we need distance guys to work at speed, wickets, plyos, etc. Always do it fresh. Speed creates endurance because faster = more efficient. Secondly, you can apply the principle of creating high performance with a base of recovery, rest, and sleep. Most distance people are slow grinders.
I'm a PT from Miami, I have 2 kids 11,12 years old which run track and play soccer.
I love your content. I have been doing many of the drills you are presenting however I'm gonna be adding some I didn't have. I have a question I do hills sprints on the same day. Should I do it prior to or after the drills. Also please explain the benefits of the 3 variations of the Deon's.
Drills are always first because that is the time we are working on mechanics. Need to be fresh. Short primes are high frequency, long is high range of motion, bent is the bridge to sprinting with great front side mechanics.
I know you aren't a weight room guy but your program has similar philosophy as Westsiden 531, BFS and Barry Ross plus just as polarizing. Good luck this coming up track season. I am gong to try to implement this but my AD/HFC is also an ex track guy and thinks we are a 400/800 type of school which isn't going to help us other than being tough and hatting track.
BFS had a huge impact on me 20 some years ago. Barry Ross more so in past two years. 400/800 focus in track kills cats.
Great video coach. I’m coming in this year first time head track, and first time track coach. I’ve got distance runners background. I’ve been teaching PE 17 years just hoping to do right by my athletes. Any recommendations would be greatly appreciated. I’ve got myself taking up distance and sprinting. I’ve got 2 other coaches overseeing, jumps and hurdles. I’m outsourcing the throws to another local coach😅 I may have bitten off more than I can chew but I’m determined to create the best program possible this year and build as I go through.
Good luck Melissa!
Great video coach I’ve been keeping up with all of your stuff. I have a question tho. What would be your advice for getting around a sprinters plateau. The past 3 months I’ve been seeing tremendous progress. But for the past weeks I’ve been seeing little to no progress. It’s like everything is slowing down
I like to time multiple metrics, yards and meters. 35m flys on a curve. Acceleration (15y into 10y fly), 10s, 20s, 30s, 40s, timing over wickets, etc. With multiple metrics, we can plateau in one and achieve a PR in another on the same day! The fact is, speed doesn't grow daily... speed grows slow, speed grows like a tree. We need to be patient and "water the bamboo".
I found becoming balanced side to side left to right front and back through the psoas hip flexors and glutes helps massively... All weight room stuff!
Good morning! First thank you so much for sharing your knowledge with us other coaches! I am really trying to motivate our team and make practices fun. My question is that, Coach mentioned something called running the Gauntlet, but when I search it up I can't find anything. Anyone know how to run that drill?
czcams.com/users/shortsnxcXcwuIYII?feature=share
Speed Kills!
Would you suggest doing the sprint warm up before every football practices/games? Also, would you suggest doing this with or without helmet/shoulder pads? Appreciate all the free game Tony!
I'm not sure what would be optimum. I would start by doing a speed workout and timing two 10y flies before your "high" days (aka "performance days"). See how you like it. I would do it without helmet and shoulder pads (want to be as fast as possible for CNS adaptations). I am intrigued with the idea a mini speed workout on game day.
@@coachtonyholler thank you!
The wicket drills seem extremely beneficial for improving form. Are there any precautions for not stepping on a wicket and rolling an ankle?
No. The brain figures it out.
Do you do speed workouts the same day as you do X factor?
Thank you for all the info!!!! Quick question, how would one program weight room training on top of speed day and x factor days, meaning on speed day hit the track first and then the weight room or flip it, or should it be done exclusively alone
Always weight room after.
Great stuff, Coach. I have so many questions, but I'll just ask one for now. You have different drills for speed training and x-factor, but what is the main difference between those two sets of drills? In other words, if speed training drills are done to improve speed, what do x-factor drills improve (if not speed)?
They all improve speed. Think of my speed drills as “ten x-factor exercises” that we routinely do to teach mechanics, create habits, and get ready to sprint.
@@coachtonyholler Understood. Thank you.
Hi Coach, My 13 y.o. son has been doing the speed drills followed by 3 sprints for three weeks now. Today he said he wants more. So should he start doing the speed drills, the 3 sprints, then x-factor all in one session? And if so, how much rest should he take after the 3 sprints before he starts x-factor? Thank you! @@coachtonyholler
@@ymatktpk11 Rest only has to be “enough” and topping a speed workout with x-factor is fine.
Hey Tony, my Freelap system's finally arrived. I have one question : what battery is used in BLE FX chips? Do you replace it (I know you time a ton of sprints almost every day)? Is it even possible to replace the battery over there? Or should I buy another chip when the first one ''retires''?
The batteries are replaceable, but they last a long time!
@@coachtonyholler Thank you!
Hey was wondering does drills and pylometrics improve acceleration? Also I have a speed parachute would that make me a lot faster in my acceleration as well?
Speed parachutes IMO are useless (they might be detraining speed). No one I respect in the businesses uses parachutes (or speed ladders). SPRINTING improves acceleration! So does 10m uphill sprints. So does wall drills. So does pulling light sleds. So does pushing heavy sleds. So does the weight room. My favorite acceleration exercise: ACCELERATING.
What is the optimal surface to do the speed and X on? Grass, Track, or gym floor?
I like hard surfaces. Tracks are great. However, if we are worried about "survival" in-season, we do speed and x-factor stuff on turf. We always do timed sprints on the track, spiked up.
How would I convince my head coach (Xc coach) to adopt feed the cats?
Give me an hour with him. 🙂
Tony, I am curious what you think about Olympic weightlifting. You like the metric of the box jumps and Olympic weightlifters are incredible box jumpers. However, weights make you slow is another theme. I really like your methodology and I am not trying to be confrontational. Just curious.
There’s nothing in the weight room that I object to as long as it doesn’t interfere with speed and doesn’t interfere with the sport. I’m generally speaking against body building and power lifting for athletes. The strongest are seldom the fastest. trackfootballconsortium.com/strength-vs-speed/
Hi coach Tony, what's your opinion on hill sprint's? Thanks
Good. Keep them short. Sprint, don’t run.
What do you mean by fly??
If my son is playing on a football team with an old school mentality and then will move to basketball season with a coach that overvalues conditioning, would you just wait to train speed until after the two seasons? During baseball season, I'm the coach so it will be easy to implement speed.
Yes, you can only train speed when fresh.
@@coachtonyholler I thought so. Another question if you have the time: I know you say that you aren't sprinting if you aren't in spikes. I understand that you will achieve your fastest time in spikes but is there a place for intent? Let's say you have to change surfaces and footwear, can you still train and improve top-end speed on grass, turf, etc. even if you aren't running your true top speed? Is my CNS registering it as top speed even though it's calculating lower speeds?
@@chrismoody2519 .. For sure. Spikes are optimum. I’m being hyperbolic with that statement because some track coaches “just run” in practice. We all most do the best with what we have. Chris Korfist trains professional athletes on the street in front of his house, no spikes. Yes, you can speed train in less than optimal conditions!
What warmup do your mid-distance and distance kids do?
My distance coach is THE BEST. andyderks@gmail.com
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Is it true that Freelap cones should be placed 80cm away from a place where the line should be?
Both cones trigger at 80 cm. So fly times are easy. Cones at 10m apart, etc.
@@coachtonyholler thank you
what should i focus on when belly breathing im not very good at it
Expand the belly. In through the nose. Out through the mouth.
Do you do your lactate workouts spiked up?
@@TarranWoodenSr YES. Performance-level stuff!
him: how long do we go? idk enough
me: *instant like
I have a question. You said speed is 5 seconds or less so wouldn’t a heavy explosive lift that’s under 5 seconds or even quicker than that build speed or explosiveness.
Weights are foundational but do not directly improve speed. When you lift, the bar travels at 1-2 m/sec. Doesn’t come close to moving your entire body 10 m/sec.
They show their spike plates to Jesus
It's about time for force production, in sprinting you have around 0,1s in lifting you have 4-5 seconds
Force curves in sprinting look like a lot of quick spikes
Force curves in lifting look like smooth build up and then it levels off, usually it's between 1-12 reps
Consider intensity over time, lifting wears out your central nervous system like nobody's business. Explosiveness decreases very fast when central nervous system gets tired.
Also, explosiveness depends on the time frame of an activity you're doing. You only have so much time to apply force in sprinting, only force applied within 0,1s counts. In basketball and volleyball you got about 0,25s to apply force. So it's about how much force you can apply within that time frame. When you become more explosive, your curve goes up, and you can apply more force within your time frame
This is why explosive jumping and explosive lifting is not relevant for sprinting explosiveness (they have different benefits for sprinters, but not in terms of explosiveness)
I recommend you to watch some vids on Jump Science, the guy really knows his thing and explains it very simply
@@nickminazhetdinov8410 thanks man that was helpful
@@nickminazhetdinov8410 what exercises besides sprinting would work because in other Plyometrics exercises you have gtc of more than 0.1 seconds. Or do they work because it’s a sharp spike in force
KB w a lacrosse ball is great psoas release
I'm confused. Why don't you ever want the soles of the feet to face the sky? When I watch Olympic sprinters run in slow motion the spikes of the fastest ones point toward the sky 🤔
Usually happens when form breaks down late in race.
@@coachtonyholler Oh wow! Thanks for your response! It seemed liked all the fastest sprinters we're trying to kick their own butt with their heels 🏃
Hi there how do you feel about doing the bounds on hill?
Gradual incline, YES!
3:36
20:05 - Weight room thing fast guys are good at that slow guys suck at: Chin Ups
Who has this guy trained?
Troll elsewhere.
Add Nordics to your X factor
Most of the stuff was great! At time 56.13 was where you lost me.
I'm not being politically correct. Kids do not want to hear their coach call them a loser.
They could hear it from their friends, and family all the time. Then they begin to believe it.
I thought you wanted happy athletes.
Sprinting is for wimps who aren't sturdy enough for real running