Feed the Cats Approach to Weight Room vs. Speed Training
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- Опубліковано 5 лют 2025
- Weight Room Training vs. Speed-Focused Training ... This presentation is from a Speed Summit with Chris Korfist. More episodes will be posted soon.
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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!
Curious if you’ve ever heard of ATG or Knees over toes guy. I think Ben Patrick’s take on building strength and training in the weight room pairs really well with FTC as it’s provided great benefits for me and I think the combination could do the same for others
Yes, every sprinter needs mobilty and his hipflexor strength is very good
Even though Ben Patrick’s take on building strength might feel like it did wonders for you and some people you know it is just another system…it is built in a way that a 90 year old could do it. In a way that a completely unfit adult could do it. In a way that people that have worn out their bodies by training could do it. It has nothing to do with athletic development. That part is just marketing. The movements in his program are nothing new, so in the end it is the same as always. Some athletes would benefit from doing some of the movements. But that’s just the same as doing an individual strength program.
It doesn’t help you build anything that is substantial for being an athlete, nothing that helps with rfd or power etc.
again, it’s great that it helped you. But what S&C coaches need more of is proper and CONTINUOUS education, not another program. The same goes for athletes.
Ben and I need to meet!!!
I have been trying to incorporate Ben Patrick's eccentric -based training ideas with FTC concentric -based training. Just ran a really healthy team at State yesterday, love what you guys do!!
@@tomastarnovsky6184 by no means do I believe that ATG is some holy grail of athleticism, but I do believe that this is a bit of a misrepresentation of Ben Patrick’s training. Yes the basics and standards programs of ATG are scaled so anyone can work into the mobility and strength demands of the system. However the scale of the movements in terms of training for athletics vs rehabilitation are vastly different the exercise selection becomes very specific to carry over to the athletes specific sport. In terms of what is specifically done that is specifically beneficial to athletes I would say is tendon hypertrophy which is the focus of most of the ATG movements.
You the best coach, im going pro this year love your program
For resistance training.nothing beats short hill sprints.
And short sled sprints. I rotate back and forth from hills and sleds.
@@energyzer_bunny1913 or dragbag👍
@@energyzer_bunny1913There is some reasonable research on sleds that it is making you fast, but not as fast as the control group who just did flat sprints. Hills are good though, but you need to go up and down.
@@jackcarpenters3759sprint downhill as well?
@@TheNamco101 definitely! They did research on that, actually i've seen two papers. downhill gave most improvement in sprint times, also it gave most vo2max improvement in the other paper. In both papers uphill running did not so much.
Wonderful stuff. Very funny about young sprinters (no spoiler).
This is great- thank you!
What's your suggestion for warming up & streatching? And what about "after" a sprint training? A short slow run on the grass, perhaps? Or better nothing at all?
Just dive right in!
if you asked a cheetah it would say he doesn't warm up, just start running 60mph and rests afterwards. But maybe you are faster than 60mph, than you might need to warm up.
Always thought that olympic lifts do train valid "real" vertical force production, because of their extreme emphasis on technique as oppose to say a deadlift
@@tubopedia Nothing wrong with Olympic lifts… but they are SUPPLEMENTAL to training speed.
That 10.31 at 15 is not just from running its genetics. "Sometimes we forget that people are just born to be athletic". Also not to mention a lot of sprinter to weight room things you can search compilations of them doing these movement. It really is specific to the person
Trust me every top athlete should be training speed and explosiveness. Yes the fasted guys will have the best genetics. But the speed training only comes from running fast and doing drills focused on it. Played college ball was a 4.8 guy really strong never translated
@@jboogs49 Yes i understand you but im talking about strength to withstand the forces you apply.
curious about your thoughts on triphasic training by cal dietz.
Cal is a rock star. Triphasic is brilliant.
What should the weight room be used for if it's not helpful for sprinting? Should plyometrics and x-factor drills be used in place of traditional weight training?
Strength is GOOD. The weight room is GOOD. Building large muscles does NOT correlate to becoming faster. Stay general in the weight room and lift consistently… but don’t make it your sport… powerlifting and bodybuilding does not create speed.
Some of the lifts I have my athletes do is body weight lifting. I will also have my athletes do 1/4 squats for instance, but instead of coming up slow, have them explode up. With the 1/4 squats, you don't need to use heavy weights. Part of the reason I took a liking to Tony and his approach is what happened after the lockdowns started going away after 2020. Pole vault is the event I follow the most, and I followed a ton of college and pro vaulters trying to figure out what they were doing during lockdown to stay in shape. None of them were allowed into weight rooms or clubs to practice, so they ended up doing body weight lifting or simpler sprint workouts like what Tony does. All of their workouts ended up being less than they normally would be, and would ended up happening was all of these vaulters were setting PR's/world records left and right in one of the most difficult events in track and field. It made me rethink a lot of things I was doing with my athletes.
@@coachtonyholler do you think that should be the message then that elite powerlifters and bodybuilders don’t make great sprinters?
@@deadlift0028 100%
How do you feel about Nordic Hamstring Curls as a KPI for speed from the weight room? I see it as likely the most potent predictor due to its self regulating nature being a bodyweight exercise. Strong hamstrings for your bodyweight = FAST! Thoughts?
@@MentalMonkeyStudios The problem is treating the hamstring as a 2D muscle when it’s a 3D muscle.
Definitely doesn’t bulletproof hamstrings.
Never thought hamstring strength was a key to speed.
Feet, tendons, and CNS are keys IMO.
Here's something 4 You : Bill LaHaye on Terra Linda's High school Football team and track team 68- 72.
He was a 190 lb tight end with a body like a swimmer : not with a body building body of like one of the Black kids that looked like he could complete against Arnold.
I saw Bill sitting at the military press on the Universal machine the only time I saw him in the weight room.
He was doing 220 lbs 4 sets of 10 with a fast speed.
He also ran on our 4x4 in 51- 52 440
He had farmer strength and speed.
He didn't do alot of weight training because he didn't have to.
I heard he grew up on a farm and threw hay bails around. But I can't verify that information: seems to make sense as swimmers are alot stronger than they look. He was one of the best Football players on our team also.
Strength is good.
I understand that your approach is all about creating speed and building it. I think all your training principles are sound and effective for the sake of creating speed but I see 2 issues with football specifically. 1 you have to have sufficient muscle mass to produce meaningful rates of force and 2 speed is only 1 aspect of football. The ability to produce, absorb and redirect force in all planes of motion. Some of the best anti rotation and body stiffness exercises are done in the weight room and can’t be stressed without external load. Just my 2 cents particularly with football players
If you have any insight or rebuttal to my thoughts please share!
SPRINT FAST does not exclude LIFT HEAVY.
Hi thanks for the content. I've seen plenty of videos of the top sprinters doing heavy lifts e.g. Lyles doing 120kg power cleans. I've read interviews of Tyson Gay talking about increasing his deadlifts from 160kg. I notice your preseason plan is 4 days training, 3 off, with the 4 days being Speed/X-factor/Speed/X-factor. No weights sessions. Your seasonal 19wk sprint training programme doesn't include weights either (which is fair!). I am asking only because I want to get better, I'm not criticising a plan or anything, but do you allocate time in your plans (or yearly cycles) for weights? At the moment I'm trying to sprint 3x a week, do weights 2x a week (Sprint day, weight day, rest day, repeat). I am not particularly bulky or overly skinny. Thanks
@@directHITz All my guys lift. It’s supplemental not fundamental.
What’s the name of the doctor doing the DEXA scan then interpreting it to predict speed ?
trackfootballconsortium.com/dexalytics-new-age-performance-composition/
For the dexa scan and the muscle mass being in the right place do you know the guys name or where I can find him
Would this allso be true when over 55, like building some muscle and then make those muscles fast by doing speed workouts?
Yes!
@@coachtonyholler Well, in that case I will stick to the normal squats in the morning gymnastics at home, and try to increase explosivity going up.
Do you think heavy mountain bike training which I used to do only during the summer, at some point even every day, could have affected negatively my sprint and explosiveness? Because at this point I have a strong suspect!
Zero chance it made you faster. Could have made you slower. That’s why timing sprints 2x or 3x a week is critical.
Our Dutch world champion 100meter at age 75 if i remember correctly, does mountainbiking. He also does badminton and sprinttraining 2x a week. He sais he sports everyday. So MTB did not ruin his carreer, he ran 13.6
Just wondering why knee over toe is listed as a bad thing because could have sworn recently that it’s actually a very beneficial thing to do?
Not bad.
For sure powerlifters are not fast runners in fact many have a hard time walking when they get older. Even the heavily muscled that have tried to pick up boxing are incredibly slow because they train that way. IDK I think some explosive high-rep movements can help but I'm talking very low weight & with legs mostly bodyweight......at the very least you can build some long-term joint health.......thanks
This was great, although I'm not sure I'd agree that Carl Lewis is "big boned". He's certainly tall, however, when you look at his wrist, knee and ankle joints, they are very small and delicate.
Also, that very light body weight of his must have been from back in the '80s. By 1992, he was 81kg, or 180lb.
19:10 I am like that...six foot and 155 and when my shirt is off everyone thinks i live in the weight room. I havent done an Olympic lift in ten years
What's your BMI? If I was 155lbs, I would look like pee wee Herman. I'm about 6"1', and 200lbs, and still look slim.
@@healthiswealth6237 I'm built like a top 400/800/rock climber. Google Chris Sharma, he is my size.
@@healthiswealth6237 If you mean BFP it's 8-10%, waist is 29"
@@healthiswealth6237he gave his height and weight, you can calculate his bmi
Strength for a sport is specific to the movements of the sport...
No. Playing the sport is specific to the sport.
That’s why we should…
BE GENERAL IN THE WEIGHT ROOM
BE EXTREME IN SPEED TRAINING
BE SPECIFIC IN SPORT
@@darkhorseperformance88 Amen!!!
@@coachtonyholler design exercises that better increase the functionality strength for your sport.
Gaining 10-20 lbs of upper body weight isn't going to make you faster in a 100m.
I did alot of weight training but only had about 4% body fat in high school 5'6" and 125 lbs with a 10.3 100y and 22.7 220y 22 flat relay split.
Did mostly lower body during track season once a week.
Louie Simmons trained track athletes who trained 90+% in the weight room and his athletes got PBs.
Average slow people could train the marathon to run 100m and get personal bests by losing weight. Doesnt mean its ideal. He used the weight room because thats all he knew how to do.
@@mixa7039 he trained world level athletes, not average slow people.
Peter Weylands study gets misinterpreted / wrong interpreted.
Vertical force is not what we should aim for in the first place. That's hard to swallow for most because it also means even vertical dominant plyometrics / jumping is optimal for improving speed. I'm not saying it's useless but it's not specific enough to improve at the highest level.
Beginners athletes will get some results from the classic training regardless if it's lifting weights, power training or jumping.
Advanced athletes need more specific training and the proper dosage to improve further. The general approach (lifting for strength, jumping for power) stops working.
Some coaches think their methods do work because their kids get better/faster. But kids/teenagers always should get better because of maturing.
It's a different situation fora fully grown and advanced athlete to further improve.
If vertical force is not what we should aim for, what is?
@@ericnazar horizontal of course. In running/sprinting our goal is to move faster in the horizontal direction.
It's the same for vehicles or airplanes. You want to move an object in a certain direction so you must apply impulse (foce x time) in that direction.
@@Leonidas-eu9bb Isaac Newton disagrees with you. Airplanes require a wing which creates vertical lift. Runners are airborne and working primarily with gravity while maintaining horizontal speed. What you’re talking about is training acceleration. If you think training acceleration is more important than training top speed, it sounds like you might have a disagreement with Coach Holler’s philosophy, along with Mr. Newton.
Ok so here’s a critique on your presentation: speed is power not strength. Power is rate of force development; strength is force generation. Weight room makes people stronger, sprinting increases power
When have I disagreed with that?
I’ve always said strength is good but speed training must be the priority.
But, the strongest are seldom the fastest.
@@coachtonyholler:50 mark when you talk about power speed misdirection. IMO what you mean to say is STRENGTH speed misdirection. Mind you I’m a full ftc convert and am now doing atomic workouts twice a week in order to condition my 46 year old body to play basketball so please don’t think I’m some old school grump determined to see your ideas fail
To be more precise, in a study where they looked at different power formulas to correlate with 30m sprint time, they noticed 'impuls' and 'work' were most negatively correlated. Not power or force.
Talking of freaks: Look up Kevin Lavrone and Dwain Chambers😮
Don’t agree you take a professional Olympic athlete and have one lift weights and one that don’t , cause the world record holder lifts weights so what he’s saying is BS every sprint lifts
Strength is good.
P r o m o S M
Hey Tony, Using your FTC model, I was able to Sprint 21.9 in the 200m and 14.84 in the 110mH (My first Year doing Hurdles Btw). I was able to qualify for New Balance Nationals last year with these times. I would like to send you 4 videos of me sprinting to help clear any problem areas in my form on Instagram, under the same name I have for UA-cam if that’s alright with you.
Sure
@@coachtonyholler Just sent them to your DM, under the name Flipzzilla