Essential Speed Training: Speed Days, Atomic Workout, X-Factor Drills

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5 ай бұрын

Essential Speed Training: Speed Days, Atomic Workout, X-Factor Drills. Making Speed a Priority: "Essential Speed" (Part Two). This is from a TFC 2023 presentation. More segments will be posting soon. Sprinting must be the priority!
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Пікірлер: 44

@user-vd8st5ir6x 5 ай бұрын

the force absorption is a great exercise as the more you can absorb is the more force you will produce

@f.b.4871 5 ай бұрын

Any studies on this?

@fredericherrera 5 ай бұрын

very good coach. ill show this to my 13y old kid who is the fastest at 17.83 sec for 150m. Hes moving on to 200m

@michaelpetrus19 5 ай бұрын

Interesting...............I will have to try some of these movements. I'm probably way over trained already but I love it............thanks.

@williambrewster1524 5 ай бұрын

10:26 31'6 is really good. I test it every week and get stuck at 30 every time

@nikosflorakisyoga1477 5 ай бұрын

Great collection of X-Factor drills , coach! Would you suggest hip mobility with low hurdles when working an indoor session? Also, I think that med ball side throws play a significant role in acceleration, because you want to produce torque (with rotation) Thanks once again! You have helped me and my co athletes hugely!

@bigbattenberg 5 ай бұрын

Did my first true dedicated sprint training yesterday instead of the usual Sunday long run! In fact the first one in my entire life. 8*40m instead of 25k. A new year, a new paradigm.

@DM-jt4rh Ай бұрын

If your sport is running long & far you better be running long & far in your training!

@bigbattenberg Ай бұрын

@@DM-jt4rh I do not agree. Long slow runs make long slow runners. I am not only convinced but have proven that you don't need high mileage to be succesful in distance running. In fact a great example is Parker Valby. she does elliptical or something similar for aerobics. Running long distances will get most people injured eventually.

@eloiestellerfolch5008 5 ай бұрын

Coach Holler, thanks for all the info you put for free. Today i bought spikes for the track, ill test them tomorrow. I have a question, if performing the speed workout twice a week should a third workout be another speed day or an x-factor/jump day

@coachtonyholler 5 ай бұрын

@danielchen9184 5 ай бұрын

Coach Holler, I’ve started doing the atomic speed workout and have really liked it. I had one question, with the last “10 in 10” exercise being the acceleration to top speed, is it enough rest to go into my first sprint 55 seconds after? It seems like I should rest more, what would be a good number? Thanks!

@coachtonyholler 5 ай бұрын

It will be more than 55 sec. Freelap set up and change to spikes.

@nlands6279 5 ай бұрын

Hi Coach Holler, I’m looking forward to trying these all with my athletes. How many drills would you suggest for one practice?

@coachtonyholler 5 ай бұрын

Be creative and don’t burn the steak.

@patmull1 5 ай бұрын

Coach Holler, thanks to your videos, I learned about Rob Assise and his extreme plyometrics, which are also heavily inspired by Dr. Tommy John. They both recommend doing the individual exercises for an abnormally long period, at least 3 minutes, even for one leg when done unilaterally, and suggest continuing up to 5 minutes. While I really like their exercises (besides the iso-lunge, for example, I like the cross-crawl superman or standing leg raise, also those for the upper body seem great), I'm a little bit suspicious about whether it is beneficial to do them for so long. Also, since you said multiple times, your sprinters are doing the iso-lunge exercise only for 30-35 seconds. Do you think it is a waste of time or even counterproductive to try to adapt for 3+ minutes at once while doing these extreme isometrics exercises?

@coachtonyholler 5 ай бұрын

Lots of anecdotal evidence saying 3-5 minutes is where the magic is. I just can’t do that to kids.

@chazaqs9109 5 ай бұрын

Jay Schroeder originated most all of this. He advocated 3-5 minutes based on his experience with his athletes. Basically, he would see significant changes in power/strength up to those times. Anything beyond 5 minutes became negligible, and thus not worth the time. Obviously this needs to be researched more, but Dr. Keith Baar has some very interesting research on isometrics and their effects on tendons.

@patmull1 5 ай бұрын

Fantastic info, thanks guys!

@Sohel---- 5 ай бұрын

can I include some of these drills into my warm up routine ? Or just I have to keep a separate days for it

@coachtonyholler 5 ай бұрын

100%

@Uchitagi 5 ай бұрын

coach how do you advice i should warmup especially training in the cold because i find it hard to speed train in the cold with your Ten in Ten warmup.

@coachtonyholler 5 ай бұрын

If you do them right, it works fine. What is your alternative? 2 mile run?

@Uchitagi 4 ай бұрын

@@coachtonyholler lol i was thinking warm up extremely light jog for 5-10 minutes, dynamic stretches and then 10 in 10.

@feelthewheel984 5 ай бұрын

How many sets of these drills are your kids doing and does this # of sets, distance change as you go through the season?

@gothops2632 5 ай бұрын

Tony, just regarding vertical jump ability being predictive of fast sprinters, I'm not so sure. I know 2 guys who can run 10.2 but can only vertical jump 24 inches. I know another guy who can vertical jump 36 inches, but can only run 11.3 for 100m. I think I read that when Maurice Greene was in his prime, he could only vertical jump 27 inches

@williambrewster1524 5 ай бұрын

36 for 11.3 might be possible, but 24 for 10.2 couldn't be.

@gmaxsfoodfitness3035 5 ай бұрын

Sometimes it's just a matter of lack of good training for the guy that can jump 36 inches but only run 11.3. As for the guys who can run 10.2 but can only jump 24 it sounds like that's a standing jump measurement that they may not be as strong in and their max vertical jump with running start is likely a good amount higher. I know for a fact that my jump training for basketball in high school made me faster as a side effect. I was also recently thinking about how fast I was a couple years ago and how that was a side effect of jump training I was doing in the gym (kneeling box jumps, one leg jumps ect.) and some of the leg exercises I did outside to go along with my calisthenics routine. I never particularly trained for speed until after the Olympics in 2021 (I'd done some sprinting but mostly to keep in shape and burn fat) but I was very fast 15 years before that when I was training to dunk.

@austinbenson6357 5 ай бұрын

Random question Coach, has anyone ever applied your 23 second drill to another sport? IE the 500 m row?

@coachtonyholler 5 ай бұрын

Not sure!

@austinbenson6357 5 ай бұрын

@@coachtonyholler well then, I will keep you posted on how it goes!

@kevineguelor5060 5 ай бұрын

Good morning coach, I’m normally a triple jumper (45.10)but also sprint , I have a good abilities to do pylometric and any time of jump pylometric , I’m at the same time that man that is really strong and have good strength,,I practice more in bounding and stuff, but like I can’t even imagine that I’m still slow with all those capacities, I jump high and fast if it is needed ,I’m strong and have strength ,I trained hard to sprint fast :acceleration,technique etc, but I’m still really slow .I mean if you see me practice you’ll think I sprint 10.30 or some , but I literally sprint 11.5 , what factors do you think could be why I’m slow ? Knowing that have good strength and good jumping(bounding abilities )

@coachtonyholler 5 ай бұрын

Not enough timed flys. You need 10-12 weeks of consistent sprinting.

@chazaqs9109 5 ай бұрын

How fast are you in shorter durations 20, 30, 40 meters? When do you hit top speed (at what distance)? Once you know these things you can get a better understanding of where and what exactly needs to be addressed. Watching video of you when running can always help with understanding when you are breaking down, as well as help find any specific flaws and things that need to be worked on.

@jonmason7862 5 ай бұрын

Hi Coach. I have a question about conditioning. Following the FTC program, my 9-year-old showed massive improvements across various sports over the past year. This week was the school’s athletics trails, and he did very well. On the 100m final, he had a solid start, I noticed he was ahead of the pack (and a decent distance ahead) around the 40/50m mark, then faded away badly and didn’t make the 100m team. His primary focus is not athletics, but after the solid start to the 100m final (and his performance in field events), I think he has decent potential as a sprinter. Are any specific programs or exercises to address “endurance”? Any recommendations?

@coachtonyholler 5 ай бұрын

Keep sprinting. Create efficiency by hardwiring good sprint habits. Resist the urge to do endurance work.

@jonmason7862 5 ай бұрын

@coachtonyholler thanx so much, will keep working. Thanks for all your advice.

@26Track 5 ай бұрын

I run like 11.8 and trying to run sub 11.5 in 2 months, have any of your guys made progress like that?

@coachtonyholler 5 ай бұрын

That’s typical improvement.

@26Track 5 ай бұрын

@@coachtonyhollerwhat’s your best improvement from a guy who already ran under 12s?

@coachtonyholler 5 ай бұрын

@@26Track I’ve had guys go from 12.1 to 10.7 freshman to senior. Typical good improvement is .3 per year.

@simonhauler1288 5 ай бұрын

how can these 35 minutes just cost 0$ ??? Damn

@26Track 5 ай бұрын

Have you really not had a soft tissue injury? Almost every sprinter I know has strained their hamstring

@coachtonyholler 5 ай бұрын

Our guys sit out if they are not 100%. Typically they are back within 24 hours. Last year, we had one sprinter injured… fastest kid ran into a wall and broke his foot. Otherwise 100% healthy for the entire month of May.