How A State Champion Won by Eliminating Conditioning

[@sergedupon7903]

Hello coach Holler, what is your opinion on aerobic conditioning (80% easy runs, long runs) for running a fast mile to 5k. Do you think this can also be achieved by anaerobic work only?

[@coachtonyholler]

No. Your aerobic engine is specifically important in the 5K. I would work to improve athleticism away from 5K work, but you also need to be specific in your actual training.

[@sergedupon7903]

Thank you for your quick response! I think we can agree that middle distance runners would also benefit from sprinttraining (hills or flat). How often should you program these into your weekly routine? And what distance would you sprint these?

[@coachtonyholler]

@@sergedupon7903 Build speed with Atomic Workout 2x week. Vary the rest.

[@eclipsewrecker]

Conditioning is preparing the body and/or mind to preform necessary and intended tasks. Conditioning should be exactly what is needed for the next phase. Need your athletes to hold certain positions and perform certain movement patterns? Prepare them by teaching, strengthening, and/or drilling what is needed for them to be successful learning those positions and movement patterns.

[@coachtonyholler]

Or maybe we could get kids faster, stronger, and more explosive…. and then let the sport take care of specific demands.

[@eclipsewrecker]

@@coachtonyholler you mean condition players, who need to be faster, stronger, and more explosive to be faster, stronger, and more explosive? The point I’m making is that everything we do is conditioning them. Do we want to condition them to be better football players or used to running gassers?

[@coachtonyholler]

@@eclipsewrecker Yep, semantics. Conditioning in my world is grinding… fatigue seeking.

[@eclipsewrecker]

@@coachtonyholler yeah. I understand. I hope you can understand my point to the coaches who do not: understanding the true meaning of the word conditioning will open up a real understanding of conditioning. I believe the misunderstanding of what conditioning truly is has not only limited coaches, but has made them unnecessary enemies to their own athletes. It’s freeing to understand.

[@coachtonyholler]

@@eclipsewrecker It’s even more freeing to reject old-school “conditioning” and focus on the athletic development and the health of the athlete.

[@cerrengriffith4852]

Hi coach. Im following your principles and the speed of my children has improved dramatically. However my 800 runners are still running out of steam. Any suggestions?

[@coachtonyholler]

In HS, 800 runners are fast XC runners. Not sprinters.

[@coachtonyholler]

trackfootballconsortium.com/how-to-train-the-400-800-group/

[@52bjj]

Would the drill such as the tribe test be on a sprint day or non sprint day?

[@coachtonyholler]

X

[@52bjj]

@@coachtonyholler x meaning X factor day coach?

[@coachtonyholler]

@@52bjj yes

[@52bjj]

@@coachtonyholler thanks coach!

[@mattherasmussen]

Can/ How Can hypertrophy work be balanced with speed being the priority? Asking because hypertrophy stuff is pretty hard on the CNS.

[@coachtonyholler]

Only sprinting when fresh. But, gaining weight is an enemy of speed.

[@mattherasmussen]

@@coachtonyholler Thanks for the reply.

[@michaeldillon525]

Even when working with high school athletes? Since muscle is the only force generating tissue wouldn't you want more of it up to the point of diminishing returns (wherever that may be)? Hypertrophy requires a calorie surplus, however, so wouldn't you need to have periods dedicated to muscle growth (which would also include some unproductive fat accumulation) followed by periods dedicated to speed and getting lean? @@coachtonyholler

[@jackcarpenters3759]

@@coachtonyholler I once calculated from a research paper that every extra kg bodyweight, is approx 0.1 second slower in the 100meter. (if you weigh approx 70kg and run approx 13 seconds)

[@coachtonyholler]

@@jackcarpenters3759 If weight gain is natural growth by a teenager, they will often get faster. If 5’11” 🏈 player who is done growing gains 20 pounds, they will be slower… especially if it’s upper body weight.

[@danmattar4041]

Just watched an Open team a week ago that lost the game because they didn't condition. Their running back could have won the game but he ran out of bounds at the 3 yard line, took off his helmet and threw up. Also, their DB ran down and caught the receiver at the 20 yard line and slowed way down and let him go. Two opportunities to help win and those due to lack of conditioning. You can clearly see that it was due to lack of conditioning. It was a big conversation we just all had.

[@coachtonyholler]

Is this satire? 🥴

[@lancastergerard]

Sadly no. Our basketball state champs run a mile for time every week and the coach credits that in interviews. Can’t wait to see if it still works after their nationally ranked player just transferred.

[@coachtonyholler]

@@lancastergerard A forgotten piece of the puzzle… if you celebrate miserable practices where athletes must ENDURE misery, good athletes will choose to do something else. Build a happy and healthy program where practice is the best part of a kid’s day… you will magically start to ATTRACT ATHLETES!

[@williambrewster1524]

A RB stopping 3 yards before the endzone... I'd be more worried that he was trying to lose on purpose than lack of conditioning.

[@coachtonyholler]

@@williambrewster1524 Needs to stop his online betting!