"The Atomic Speed Workout" - A Complete Walkthrough
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- čas přidán 17. 11. 2022
- This video about the Atomic Workout, a speed workout in under 20 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
Fast march
A-skip
High knees
5 box jumps
Bounding
Pogo jumps
Fast prime-times
Big prime-times
Bent knee prime-times
Acceleration
I’m 28-34 yrs old and I tried this myself and let me tell you after this workout I hit the gym and felt great and felt warmed up. I’ve been following for sometime now and I don’t need 3x150s or 4x200s to feel the effects of this workout, I’m completing it 3 times a week and I play basketball once per week and hit the gym 4 days a week and I’m feeling really good. Thank you for all the work, time, and effort you’re putting into all of this. Feed The Cats!!!!!
Wait so how old are you
I’m 32 yrs old
@@rafaelsantiago142 or 28?
Nah lol I’m 32 going on 33
@@rafaelsantiago142 nice
Very cool video, speaking as a photographer for 56 years and a sports culture geek for the same. The workout is amazing for rapid activation of central nervous system and accessing our individual, present max speed. Plus it's just lots of fun.
Love it
It's cool to do work outs that's just fun
Excuse me coach holler, I've been watching all of your sprinting workout videos and, in the original atomic workout you said this wasn't an optimal workout, I'm sure somewhere you have that video but I either seem to be blind and can't find it or maybe you haven't posted one, with this upcoming track season ahead and my last year in high school I've been sprinting since freshman year and would like to get a scholarship. Can you make an optimal workout, I've tried a lot of different stuff, but I just can't seem to find my balance, my high school doesn't have a coach yet this year, so I've been training alone, following most of the information in your videos. You've inspired me so much and I appreciate the work you do and the care you put into teaching.
I’ve compiled all the free resources he has of like lists of all the drills and x-factor (off day plyos and strength) stuff and what it’s for. Gimme ur email and I’ll send it to u with some ideas for workouts
Courses 101, 102, and 107 FeedTheCats.Com
Tony, how many sets of each of the atomic exercises to do? And on X factor days which of all exercises is best to do and how many sets and reps or time?
@@rolandtupola In “Atomic Workout”, we do ten drills in ten minutes, then 2 timed sprints. In X-Factor we are free to do whatever we want in terms of sets and reps. We can be minimal, optimal, or maximal. Typically we do a dozen different things 1-3 times.
Have tried timing or measuring distance on the some of jumps in some of the warm up drills to see what drills work best for them or helps makes them faster?
We measure everything. Scientists try things and gather data.
What age would you introduce this program? Would you not do Box Jumps and Pogos with prepubescent athletes if you felt they lacked the strength and/or motor control to do the movements cleanly?
As soon as they can walk.
I never understood these 'flys' sprints... they look from the first step till the end like an all out sprint. I watched now 100+ videos and they all look like all out sprints.
They are all out sprints.
But we only time the max velocity phase.
@@coachtonyholler I thought a 'fly' is when you do a light spring or build up for 10- 20 meters and then sprint as fast as you can for the last 10 meters...
So a 'fly' can be done out of a starting block, right ?
@@decathlete2000 100%
I would describe it as 40y dash where we time the last 10y.
Are these drills the very first thing you do or is there more warming up before them?
First thing. I played high school and college basketball. Observed 100s of college 🏀 practices. Player’s shot the ball for 15 minute before practice. When the whistle blew… practice started with a fast break drill. No one ever got hurt.
Hi. Thank you for the videos. For master who want to come back to tracks how could you do the approach? What could be a good warm up?i tried this and I felt a little scare at the beginning because of the jumps and not feeling too warm
Do whatever it takes!
@@coachtonyholler what do you suggest?
@@anopheles13 We don’t warm up before the workout because my kids do these things on a regular basis. If your body is not ready for this training, reduce intensity or warm up however you feel is required.
@@coachtonyholler thank you
There is an error at the end of the video because the 40 meter run is missing, while the 10 meter fly is repeated twice.
That’s probably because they look identical.
Ok let’s say I do this workout how much would my speed increase by and when will I plateau
You will be the next Usain Bolt. ⚡️⚡️⚡️
Hey Coach Holler, what colleges do you know that feed the cats? I’m looking to transfer to a school that does.
Wisconsin Oshkosh
Could this be used as a warm up or is this best left alone?
Many football and lacrosse teams now using it as their warmup.
We did this workout 1x/wk for 10 weeks with our box lax team and we went got 1.4 MPH faster on avg. And I went from being slow fat & 50 to being FAST Fat & 50
@@andrewjoyce7374 but still fat
@@Leonidas-eu9bb yes my children remind me everyday. HAHA. My goal is to perform and play well not win a beauty contest! You are probably still looking yourself in the mirror while I am dropping 20 pts on your head. LOL
Coach what's the rest time between each exercise?
Close to a minute. We do 10 speed drills in 10 minutes.
What's the difference between big and fast prime times?
Short steps. Big steps.
@@coachtonyholler in terms of what they’re aiming to improve i mean
@@adnahmed One works on FREQUENCY, the other, strength.
Over what distance should these be done or for how long should the working set be?
5-6 sec
How often are these drills done per week???
3 times a week
@@Henry.mp4 I thought it was every day they do practice. He says in one of the videos they do the drills on x-factor days too
@@jefferypickle6273 You can do the drills daily but not the sprints
That kid with the face mask… 😂 😂
For cqt jumps dp you land on your heels
Full foot.