Maximum explosiveness, minimal fatigue. Never seen this before and I like it.

I came across Charlie Francis's concepts and then Tony Holler's specifics. They work. This coming from a former 10x200 meter coach. They work shockingly well. And...no injuries to date.

Awesome stuff, thank you Coach Holler. I am going to be using this for my rugby pre-season.

Coach Tony your the BEST! I cant stop watching, studying , listening to your videos... I cant wait to visit your TRAINING camp

This is awesome!! Great concept. Rachel will love this! Great workout for soccer player! We are doing this today!!⚽🖤❤

Soccer dad here. I've read as much of your materials, watched your videos, trying to absorb as much info as possible. My daughter was doing a bunch of running. I've got her doing 4x 40yd sprints and a 60 yd. Max 250yds per workout. Timing her with my cell phone video. Trying to measure the same thing each time. Starting at arm movement at a DB/wr type stance. Since end of soccer season knocked .35 or so seconds off the 40. Doing this 3x a week on addition to her soccer training. Doing some box jumps as well. Trying to be as smart as possible. Thank you for the advice

Thanks coach just bought your first two programs to help me get faster for college football

Thank you for sharing. I am a D1 college coach who was a former D1 college and national athlete. I always hated how long the workout sessions would last (I'm a sprinter, btw). My sessions from warm up to cool down last about 1 hr Maybe 1hr30 with core work included. I agree with what you are saying, as that's the perspective I train my athletes. My educational background is bachelors in Exercise Science and MA in exercise physiology.

Feed the Cats has me rethinking all of my practice plans and philosophy on training. Got my RPR certification a few weeks ago! Now I gotta get moving on those best sellers FTC certs before lacrosse season. My players aren’t going to recognize me this spring!! ….BUT they will sure appreciate the shorter more intense practices… no more grinding!! Thank you for sharing!!

Atomic Habits is a FANTASTIC book! Glad you liked it!

Great stuff as usual Coach

Best sprinting content out there. Old, slow guy here, but I love the topic.

Tony, This is AWESOME cliff notes of the 10 exercises. Can you add the link to the FreeLap system in your drop down.

I'm enthusiastic to give these principles a try. Now 63 yr old masters athlete. 9X USATF Masters Nat'l Champion 200/400. Primarily a 400m guy (but I won the M55 World Masters title indoor in the 200m, '17). For me, my regime has been totally different. Following long to short principles of B. Collins, and R. Banta, I've seen results from arduous sub-maximal intensive tempo intervals, and it's worked. Ran 56.23 as a 61 yr old, which was M60 WL in '21 til summer '22. These types of short speed workouts I do sparingly toward the end of preseason and through the competition season, with my main workouts being these soul crushing 4x300m w/ 3 min rest at 85%. Since the 400m uses many different energy systems, I wonder if a combination of both approaches is best? The older one gets, the slower one runs, and the 400m becomes more aerobic. But I do believe that the best speed reserve is top speed. That, I need to work on.

Thanks, I’m gonna try this workout this week. Also would you ever do one of these for long jump?

Any changes alterations to using this as part of warm up/pre practice for football practice?

I can workout during my one hour long lunch break in my company’s parking lot, Monday to Friday, indeed today I did my first workout session following your scheme. As I try to have only one meal a day, I do not eat during my lunch break, so I can train myself almost for one hour for five days a week, therefore I can repeat that workout for three times in a row everyday, for five days a week. What would be the best training time in my case? I am 58 years old, I almost never trained myself for sprinting, and I train myself for heavy weight lifting two or three day a week, in the afternoon-evening since three months ago. Should I quit doing heavy weight lifting training?

Hey coach, what do you think about adding several max jump attempts on a basketball goal or vertec? I'm looking to try to increase speed and vertical jump. Thanks for all the valuable information you put out.

I like this. But i would remove bounding but do single leg hops for speed instead. Becaus bounding is all about projection but it's terrible for switching/cycle motion. But the hops focus on both. I also would include the fast leg drill (single leg cycle AFAP)

This is incredible coach! I have a 12 yo who wants to get faster and work on conditioning for football - would you advise doing this 3-4 times per week and running longer distances (mile plus) 1x per week?

Thank you for sharing your work and knowledge! I coach HS girls soccer. I am going to start doing this 3x a week right now and then try to do it 2x a week in season this spring at the start of practice. Would this be ok to do the day after a game? We have at least 2 games a week and sometimes 3. Just trying to figure out how to work this in.

Tony why do these coaches insist on running these kids into the ground. Ur drills and concepts for speed are so right on. We were doing some of these drills 40 years ago.

I play senior (40+) softball. I am 47. I play at a very high level. I have started to do this workout once a week as well as the x factor workout. Tweaked my quad a little bit the first week doing x factor. I always ran with my foot hitting my butt which i thoight was good. I have learned from you its not. Love the videos. My question, season starts this week. I play Wednesdays and then tournaments consist of usually two games on Friday, 2-6 games on Saturday and 2-3 games Sunday. Knowing this schedule when would you do the workouts? I would prefer to do workouts before games as my warmup. Suggestions?

This is a great program. Curious if anyone has performed a study using the Atomic workout, taking 2 groups of HS athletes and adding this to 50% of team, in addition to all their other training, and compared 10m Fly before and after a 12 week program or similar, in both groups?

what do you think about running/sprinting into a radar with a [km/h] display as an alternative to timing. Those displays probably aren't as accurate but they show the instant velocity in 1-2s increments

❤

Great. I am not sure i can use it with my group which are long distance atlethes, since they can barely get over low hurdles. Which drills would be best for them?

Hi Coach, Thank you for this, I am a huge fan. Do you think an athlete could do this every day? I am wondering if there is a way to change up frequencies i.e. 5 days on, 2 days off, or every day, or 2 days on / 1 off, etc....

Could you start with the Atomic then move to other work? For instance, mid distance kids doing a speed endurance workout after finishing this. Also, could a kid do this “fresh” in the early evening when they did running in the morning. Perhaps after a day off early in the week on a Monday?

Hi Tony, I’ve got the Freelap system, and was wondering the distance you make the athlete stand in front of the start cone for an accurate time? I know it records a time when you get within 80cm of the finish cone, but was having trouble when starting that close to the front cone.

what would be a good example of the "optimal workouts" mentioned in the video?

Coach Hloller… Love this workout…especially useful for the time pressed. Just a question however…For a person of advancing years ( me…mid 50’s) who wants to do something like this once or twice a week to preserve / maintain fast twitch muscle / speed / functionality as one ages, is it prudent to maybe extend the warm up a bit? I can no longer go from 0 to 100 mph as quickly as I did in my teens and twenties. I definitely need longer to get going. Also do the jumps have to be done? Are there less impact activities that can be used to swap out for the jumps? Can some of the others ( high knees, prime times) be repeated instead? It’s not the jumping that my knees and other joints object to…it’s the landings…

Coach Tony - I'm a lacrosse coach with limited access to track/turf field space. Will it negatively impact my lacrosse players doing the atomic workout on the grass field with their cleats on? How often would we do atomic workout in preseason and inseason?

Coach Tony, I would like to strengthen my legs for the last 20 meters of the 100m. What other workouts could I add? I currently train with 40 yard sprints, 10m fly and 30m block. Thank you very much

Thank you Coach! This is a great video, totally appreciate it. We have implemented this, and our fast guys are already fast, seeing the slower guys get faster is awesome. I can't comment without busting your chops a bit: The hip flexors, what are they? Of course they are muscles coach, tendons don't exist in of themselves without muscles, lol ... I understand why you said what you said, because you were making a point, point well taken, Thanks again coach.

Won Mason Dixon games TJ (45')in HS. College TJ 48'. workouts were 3hr arduous. Now 72yo trying Masters TJ (3rd at Nationals). My body won't tolerate old style workouts. FTC look great. Any suggestions for jumpers. Tks

Coach, how would you recommend to implement this atomic workout and the x factor workout into xc? Could we combine the two into one speed workout session and do it maybe twice per week?

Does this program only apply to sprinters? I coach a high school ski team in Oregon. How can we incorporate Feed the Cats? Mountaineering demands a lot of strength and endurance, but the average ski course is less than 90 seconds.

Now that i mastered knees over toes and athlean x i move on and add you.

Any ideas. Distance for the drills And sets of each drill?

Coach Tony, which is the best warm-up before a 100m race? Thanks

Thank you coach. What does the team do after the 16 minute workout? Is their practice over?

Coach Holler, what's your opinion of backwards sprints? Two weeks ago I strained my hamstring pretty badly sprinting backwards as fast as I could. This really surprised me as I thought it would be far less likely to result in hamstring injury than sprinting forwards. Have you ever come across anyone who has strained a hamstring muscle sprinting backwards? What do you think would be the mechanism of injury? Thanks.

Coach T...i go up to 300m for my 2/4...i go up to 250m for my 1/2...once a week...is that too much?

A marathon is done at 18 seconds per 100m and they maintain it for 400 times and they are running aerobically

my daughter's first track season is just about to end . What would be the recommended off season training? Should she do this 2-3 x a week until next season? She only does track and no other sports (100m, 200m and 4x1) .

I'm a lone coach of boys and girls, distance and sprinters. Is it harmful to sprinters to do the 2 lap easy jog before practice that I usually have the whole team do? Keeping in mind it's often freezing here in New England, I like everyone to be loose and warm before sprinting or doing anything too snappy.

Great information, I’m 53 years old and I entered the senior games for track and field. It’s been 36 years since I ran. Will this work for me?

If my only two days I have in a given week are back to back, should I just do it once?

I coach a lot of middle school girls and they have a lot of trouble bounding. I don't know if it's because of lack of power or maybe coordination issues. What's another similarly effective exercise that I could substitute instead of bounding in the atomic workout/ warmup?

You can also sprint with a stopwatch in your hand and time yourself.

If I’m playing basketball is it best to do sprints a day before or day after a basketball training/workout ?

According to his high school track coach, my son is a "Distance" runner ... His events are the 400 & 800 and the relays requiring him to run same distances. Three or four times a week his practices consist of "I ran 4 miles today and weight room for an hour". As far as I know, running 4 miles only gets you good at running 4 miles? ... and has nothing to do with the 400 or 800. I told my son he needs to sprint, but he obviously has to go along with his coaches' "program". For context, my son 5'-9", 134 pound sophomore, with this being his first year in Track with no organized sports background ... at all. While I think it might be a stretch for him to ever participate in the State in those events, I feel his 60.6 PR last week can be greatly improved come his Junior season next year. He runs so "stiff" and obviously his training regimen does nothing for him. I feel like I should talk to his head coach?

should mid distance runners do this in the off season?

Using this for my football team this offseason. Any tips?

Ok let’s say I do this workout how much would my speed increase by and when will I plateau

Do you use this as a warmup at a meet ??

Coach do you do 5 Pogo's or 5 seconds of Pogo's?

At what age can this program be implemented? I coach young soccer players (10-14) and they can never have enough speed.

Good day, silly question: Can you use the atomic workout as a warmup?

What do you use to record your athletes?

Hi coach. Just wanna know whether this is applicable in 5km athlete like me. Thank you! Godbless

How often in the week would explosive training be optimal?

How do you feel about kettlebells?

What happens if you mix speed and endurance training ?

Coach what are your thoughts on doing this 16 minute atomic workout on Mon/Wed/Fri and doing heavy concentric only squats 2 sets of 5 on Tuesday and Thursdays? Too much?

When I see an "old man" walk around with his feet straight I'll pay attention. Every coach Holler video I watch I feel like I wanna hit something upside my head cuz shit just makes too much sense...

How many days a week coach ?

The bent knee prime times look a lot like Loren Seagraves' thigh pops.

Are the first 10 the warm ups or do you have a specific warm before the atomic work out

Can you do this before you lift weights?

what does "split hands" mean?

How many times a week and what about other days

how much is the full course

How many sprints?

What was his 40 time

Football needs an Atomic offense

I want to see video of guys doing it right not guys that aren't doing it exactly right