No Conditioning or Tempo Running | A Sprint-Based Approach
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- čas přidán 22. 08. 2024
- This clip is from my Sprint-Based Football presentation at the Apex Track Clinic in Festus, Missouri
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100% of the time when I train speed fresh and stop whenever I start getting tired, I always feel like it was a great and productive session. One of my good bio cues is if I still feel “springy” and have some pop left after a speed workout. Thanks for the information coach, still working to develop myself as a sprinter at the age of 30!
i am a 71 year old greco and freestyle wrestler and have been doing sprints as part of my training, but im taking it more seriously nowadays,
100 percent correct. Many other modilities should be the same. If an 80-year-old woman trips and begins to fall. What does she need to not get hurt? Speed, quickness.
I love your videos, and your theory is something I’ve been ‘attempting’ to drill into athletes (although failing most of the time). I recently saw the training schedule of a British 400m sprinter, and the volume and amount of slow running (and cycling?!) was mind-boggling to me. She was tired all the time, including before training, the while schedule seemed to be a test of bravery rather any attempt to get faster. If this is what all of our athletes are doing, it’s no wonder we have no decent 400m sprinters anymore. British athletics needs you Tony!
I’m adopting a lot of feed the cats in my track team here. We have a British exchange student whose club team back home does 5x400 spiked up at 80%. Why on earth would slow 400 repeats ever help someone PR in the 400?
It doesn’t surprise me. Our athletics/track training is so mired in ‘tradition’ that it’s very to break this cycle, especially as clubs over here have coaching set-ups that are very suspicious of anything new. It kind of reminds me of football/soccer in how inflexible we are in our approach. Where are you based, if you don’t mind me asking?
@@tchai91 Tradition is a tribe.
@@nationradical because sprint coaches don't really know what they are doing or they suffer from complexity bias. Endurance has already been solved, just run as much miles as you can with an 80/20 intensity distribution. All elites do this, rowing cycling running skating swimming etc. No one traines different. mileage and 80/20. But sprinting hasn't been solved yet. That's why you still see so many exercises. But my hunch is that just two 100m all out sprints a week will give you 90% of the results of any other program. Just like doing 1 set of squats to failure two times a week gives you 90% of the results of any other program (this is actually confirmed by research). Getting 100% of the results is only for masochists with exceptional talent. If you are not, just go 90%
Hard swallow for most but absolutely true.
I used to watch people come to my stadium and do ridiculous amounts of stairs, parachutes, weight vests other stuff for sometimes an hour. I’d always tell my assistants “see that guy? You’ll never see him again.” And we never would. They ruined tomorrow by doing too much today.
Everyone says we gotta do lots of Z2!!!!
I don't want to run marathons! I love this idea of running fast and short and I've now watched a lot of your videos, but I still so confused and don't know how to get fitter!!!
I'm 60yo and been trying to get fit for ages now. Tried months and months of MAF and got nowhere! Found Coopers work and started that 6mths ago and made some good progress with 15min runs most days getting progressively faster. Went from a VO2 of 20 (very poor) to now at 29.5 (bottom of good for my age) but now got stuck and confused again! I am just about to start adding more Z2!!! I found a 6s sprint protocol which I tried and absolutely loved but pulled my adductors! Twice!!! I don't care about that and will try again as soon as I can.. I want to sprint but don't understand how I can get fitter by just doing so little sprint work. I've heard of sprint repeats but can't find any info on that. With sprint repeats does our HR stay in Z2?? This would make sense to me as I could be using sprint form for muscle strength and T2 fibre development, while improving heart and lungs and all the Z2 cardio benefits. I just don't know if my thinking is off!!
Do you have any videos or a program to follow to get fit and fast from being unfit please?
@@Cloppa2000 czcams.com/video/M2eGvElkBQU/video.htmlsi=GzSs58M9ywEwv4ix
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The current fad of HIIT or Sprint interval training in the fitness world is sold as a way of maintaining fast twitch ability, but instead it probably blunts it, as your explanation suggests.
Sprint intervals of twenty seconds with only two minute rests ( a typical SIT session) don’t really promote speed as some fitness professionals / influencers suggest that they might. In fact it is probably worse for fast twitch fibres ( due to the specificity principle in sports) than doing 4 or 5 second sprints and then going for a brisk walk in a separate session.
HIIT seeks fatigue. We seek speed.
@@coachtonyholler my apologies, I’m not sure that I made my point well enough…
For those who look to maintain fast twitch capabilities as we age ( it should be all of us) a couple of four to five second sprints a la your Atomic workout, or a few focussed max effort single rep box jumps, would be far better options than some of the stuff that is put out there in the fitness world and sold as speed orientated fitness work, which is really nothing of the sort.
For folks of my age I would much rather prescribe an Atomic workout and a brisk walk than the 20 or 30 second puke inducing reps of a Sprint Interval workout, where the potential for injury is far higher.
The point I’m trying to make is that, in reality your Feed the Cats approach should be more universally adopted and not just seen as a sprint program for high school kids.
For what it’s worth as a species we were probably more suited to walking with the occasional short sprint thrown in, rather than endless long distance running or convoluted intervals which are seen today as a prescription for fitness.
@@stuartgilbert8619 Couldn’t agree more!
@@stuartgilbert8619 if someone is "sprinting" for 30sec it's not a sprint, bioenergetics wouldn't allow someone to sprint max effort that long, which is why you're correct. But sprinting is sprinting. Can NOT be done for a sustained duration such as your SIT example.
HIIT is not sprinting either. It's work at 95% or greater than an established VO2max. It's also working a different energy system. Good argument and point....bad examples.
Hey Tony,
Love your stuff and definitely a FTC coach...mostly. But I am an assistant and don't run all sessions. Yesterday did 300,250,200 x 2 @80-85% with 4 and 7 min between sets. My question is for the 400 guys wouldn't a session like this be ok once or twice a month? Focus on short accells but just to keep an idea of what running longer distances feels like?
I know what your answer is really but some of the problem is that the coaches love these session and even the long sprinters do to a certain extent.
I've been doing 40 yards every Saturday though when I have them to myself and everyone loves that. Screaming back "what was my time!?" After each forty...love it :)
And maybe not surprisingly most of them have never had short sprints timed regularly which I was shocked by but am glad I was the one to bring in that stimulus.
Thanks Coach
I'm not Tony Holler but sessions like this won't hurt at all as long as you aren't sacrificing your technique. They're actually really good preparation for when you end up doing longer sprints like some of the lactate workouts in FTC. Just make sure you progress into more race specific workouts.
@@elijahebbert6884 ya when I do coach "tempo" sessions I always say get into the right positions and focus on turnover. Slightly less force for sure but indoor it was a good chance to get reps around the curve and practice relaxing on the straights.
Short sprints still king for sure though;)
That workout isn’t terrible. But, I HATE percentages. Give kids tangible marks. 23-second drill and my 4x4 predictors are AWESOME.
@@coachtonyholler best reply ever. "That isn't terrible" that'll keep me going for a while thanks Tony :)
But honestly I watched a clip of our 300m rep of that workout(I was on the front of the train) and I was shocked on how slow it looked lol we did it in 45 so doesn't seem that slow but in a sprinting context not too fast when we would ideally like to race that in 37 seconds or so.
@@ericklein435 23 seconds is better!
Thanks again coach!
What do you recommend for 800m sprinters?
trackfootballconsortium.com/how-to-train-the-400-800-group/
If I understand correctly, you are suggesting using sprint times to guide the subsequent training? I.e. if the athletes are slower you know that the workload is too much, rest is not enough?
Speed is the priority, so times should guide your training.
Coach can we run a mile for warm up how to warm up for sprinting can we run 400m for warm up or less than a mile or 400 please explain
Warm ups need to mirror intensity of performance, MICRODOSED. And, must sprint before you sprint. No miles for sprinters.
Never seen a cheetah warm up. But if you run faster than a cheetah (60mph), then maybe you should warm up.
@@jackcarpenters3759 thanks brother love your comment i will try
Do you some type of conditioning ?
Nah.
Why is that
@@certified-l4391 Traditional conditioning detrains speed and explosiveness. In addition, it dampens the love of the sport. Feed the Cats teams have found better 4th quarter performance resulting from proudly eliminating the traditional soul-crushing crap done at the end of practice.
Conditioning definitely wins boxing matches thats a stupid example
That’s for adding your expertise.