How to Prioritize Speed | Quick & Simple Sprint Training
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- Опубліковано 12 вер 2024
- Prioritizing speed is key for developing the best athletes. Effective speed training from my perspective ... how & why sprinting creates the best athletes. Speed is the tide that lifts all boats when it comes to training and athleticsm. Speed and agility training in the offseason is key.
You can find this full presentation (and others) on CoachTube.com
This presentation covers the fundamental concepts of a Feed the Cats program and offseason speed training. I discuss how to develop speed, focus on sprinting, and how to leverage the weight room without interfering with speed.
Speed is the tide that lifts all boats.
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Amazon affiliate links to recommended books:
- Twin Thieves: amzn.to/47n61wr
- Essentialism: amzn.to/3C3b2Nm
- The Subtle Art of Not Giving a F*ck: amzn.to/43xRdtN
- Atomic Habits: amzn.to/4602Rz4
- The Practice of Groundedness: amzn.to/43TtP9T
Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football, along with other sports.
Thanks for watching, and I'll see you on the next one!
As a 60 year old masters 200-400 runner these workouts are the answer. Less wear and tear and yes to hardwiring. Thanks coach!
@@donnybrooklads 100%
Coach, i want to thank you. I am 46 year old old 400 meter runner and i am making good progress by following your training principels. 2 or 3 times a week i sprint (3 x 40 yard dash or 10 meter fly’s) en 1 time per week or per 2 weeks one of your lactate workouts. Always starting with your 10 speed drills and on training days i complement it with plyo jumps and/or lifts. Everything you say works for me. The minimal sprints makes me giving me 100% effort and realy looking forward to the next training. I used to to sprint way more, do tempo work and conditioning and it did not make me run faster. Doing this for a couple of weeks and already shaved a second of my 400 meter time. I am way more rested. Looking back i think i was overtraind. My question, i read an article wich claimed that it is absolutely necessary to implement sprint-float-sprint training, sled pulls (10-15% bodyweight) and/or hill sprits (slight incline) cause your body will adapt to just sprinting on the track and you will make no more progress. What are your thought about this? Should you implement these things or will you keep making progress without it?
@@sergedupon7903 I don’t do much of any of those things.
Never the float stuff.
Pulls and hills can be microdosed in x-factor work.
@@coachtonyhollerDo you think hills and/or pulls can replace one of your speed days? For example do 6x20 meter hills (slight incline with 2-3 min rest or do 3-4x30 meter pulls (10% bodyweight) with 4-5 min rest? Might this be benificial (also for strength)?
@@sergedupon7903 No… that work is supplemental. Must hit max speeds 2-3 days a week.
You don’t plant beans and grow corn.
How many weeks of sub max sprinting would a guy your age need to do before hitting max speed with no risk of hamstring injury?
@@totallyraw1313i started sprinting at 45. What I did in the beginning was short hill sprints 30 meter or 5-8 seconds. That way i could sprint at 100% effort but through the slight incline you can not go as fast as you can go on the track and preventing injury. Also making your hamstrings stronger at the same time. I don’t think you need to do sub max sprint training at any age to avoid injury. I think at least for me at an older age a good warming up, running mechanics and not overtraining avoids injury. I do coach Hollers 10 speed drills twice and i do the last accelerations to max speed as a built up. To me this warms my body enough to sprint at 100%. When you sprint more then the 3-4 times coach Holler described, then i think you are in danger of getting an injury especially at our age.
Coach Holler always keeps it! 💯
3:08 came in last place I’m pretty sure, but they said before the 1500 he was doing so well it didn’t matter if he came in last place that’s how dominant he was that day
When I was learning how to coach pole vault, I kind of understood what to coach, but not exactly how to do it effectively. Several of the speakers I saw made quite a bit of sense, but they also said things that were also confusing. I then went to a presentation done by a kid that was maybe 30 years old at the time, and his dad has worked with close to 20 Olympians. How he explained things in his presentation, and how he taught kids at the demonstration period, it was the easiest thing I have ever seen in my life. One kid couldn't do a drill that he wanted them to do, and he kept telling her that she can do it, and to keep trying. About 30 minutes later, she was doing the drill exactly how it was supposed to be done. I see so many coaches that struggle to coach what they are good at, and to see a very young coach be able to teach a new drill as fast and easy as he did it, left me speechless.
@@erics607 Good points. The experts are typically terrible coaches. They are complexifiers.
Vaulters uniquely coach each other (and do it well).
I appreciate your overall goal. I appreciate your time and effort on your communications. I appreciate when you point out the use/misuse of words that many continue to use that shape/misshape their approach and mindset to athletes; and what their approaches are actually doing to their athletes/themselves.
What confuses me is your pushback on my attempt to point out the same thing with the use/misuse/underused word “conditioning.”
What is your pushback when it comes to conditioning and what sport/type of athletes are you training?
I feel like the only way it's appropriate for most team sports/track is if someone is overweight and needs more overall work to lose the weight. Even still, diet will be way more effective in losing the weight while not having to focus on fat burning exercise for an extended period of time.
@@ericklein435 everything done to/for/by an athlete is (potentially) conditioning them. Humans are great adapters. The word “conditioning” is often misused or limited, and thereby causing a huge blind spot which causes unintended/unexpected results.
Two words most coaches don’t understand the full scope of are “conditioning,” and “discipline,” and to the detriment of their athletes and themselves.
If you want Athlete to lose weight without a cost to their speed/strength/health, they’ll need to better their diet. “GPP” at the foundational level should be enough.
Conditioning means to prepare the mind or body to be in a certain state, and/or to react in a certain way to a certain condition. If they aren’t strong enough to do what they need to do, then strengthen them to be able to do that.
The constant and too often invisible choice that many coaches ignore/miss is between setting up the athlete for success or for failure.
@@ericklein435 conditioning: preparing the mind and/or body for upcoming tasks required.
I just believe that knowing this can help many change their mindset on how they treat athletes. I think that understanding that everything we do is conditioning our athletes (and ourselves) is equivalent to “teach a man to fish.”
There is a hierarchy to conditioning an athlete for competition, and the number one thing is necessary and beneficial skill for the sport/athlete. Everything else should supplement skill, when necessary (or when beneficial).
The three things I see most coaches fail to understand are 1)conditioning, 2)discipline, and mental toughness (or what they think it looks like). This seems to lead to the mistreatment of their athletes and themselves.
Coach H, do you recommend that sprinters stay the fuck away from exercises like Nordic Hamstring curls? I haven't come across one athlete who has not been left sore for many days after doing just one set of Nordics, even after adapting to the exercise over a period of months.
@@totallyraw1313 Nothing wrong with Nordic Curls but they do NOT bulletproof your hamstrings. They are just another x-factor exercise.
I have to rephrase for Coach Holler, get your guys fast, it IS getting them in shape. I scream for all the old school running coaches in the back!
@@chedell ⚡️⚡️⚡️
Is there any chance I could get your slides from your workshop.
@@SuzieGullett Which presentation?
@coachtonyholler oh the prioritize sprinting. I realize you cut these up. I'm not sure what the full title is.
🔥👣
Hey coach would go I do Over the summer to come back with a better 400m time???
Hey Coach Holler, I was wondering if you could help me in this situation i have. I joined track late in my sophomore year and i was put in distance no matter how bad i wanted to be in the sprint team. So throughout then and now when im about to be a senior in the coming indoor season, I've only gotten distance training instead of sprint so my 400m time only went from 1:04 in sophomore year to 58 seconds. This is my last year and my coach is letting me be a sprinter if i can improve my time to a 52 or 53. Im not sure what workouts to do but i've been doing your atomic speed drills and mostly 250's, 150's and 100m sprints. I go to the gym 3 days a week and have went from 122 lbs end of outdoor track to 135lbs. After looking at this video Im not sure if the workouts im doing are good for me or if i have to sprint lower meters. 2 days ago i did 2x200 full effort 12 min break in between, 2x150m's same thing, then a few 30m flys. Im not sure if its too much volume or not and i need all the advice I can get. 400m is my main event because I just love being able to run at full speeds as the wind blows but it's very hard to increase my speed when i was just stuck running miles to improve my 800m time when i only wanted to sprint. Now's my only chance to build more fast twitch fibers and get rid of the distance me. I hope you can help me. 🙏 Any suggested workouts i should do? Im down for any advice.
@@ArkoKundu 2 speed workouts and 2 x-factor workouts every week. 23 second drill once every two weeks.
Warning. Sophs who run 58 in 400 are going to be distance kids 95% of the time.
@arkokundu i took my 400 time down 5 seconds in 4 months but the track workouts i was doing made me want to quit even when i was done but i continued to work at it. Some of the workouts I did were 4x400 85 % 7 minutes rest 3 broken 400s with a 300 and 100m split so run the first 300m at 90% then 2 minute break run the last 100 at 100% then 7 minutes rest and thats 1 broken 400. 200m repeats and 300m repeats can also help
@@fade10x96thank you I’ll try some of that but I might end up in your boat since my coach’s way of training does not help me most of the times.
@@coachtonyhollercould you give me some example workouts?
@@ArkoKundu yeah my coaches training methods didnt benefit me that much either. theres a video on the former world record holder of the 200m and 400m Michael Johnson of how he used to train i got some workouts on there too
hello coach . my flying 10m personal best is 1.01sec. . What is my 100m time ??
probably 10.10 if you can keep up that speed but its highly unlikely
💀
HEY
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