Creating Better Athletes by CNS Training | Sprinting is Crucial (The Les Spellman Podcast)

[@terraflow__bryanburdo4547]

Between Tony's FTC and a high protein high fat diet, i may be the only 67 year old arhlete who is not deadly afraid of hitting top speed twice a week 😎

[@jamesshealy3021]

Started atomic speed workout 3 weeks ago. Age 69. I can tell a difference in the way I move. 2-3 3 times a week.

[@wedolittletrolling1997]

Hey Tony. My name is Tyler and I just turned 13 and I'm 4'9 93 Pounds and had my first season of track last year doing 1600 and Long Jump. I transited to 100 and 400 and my PB is 12.11. I have doing your X Factor Routine for a while and it has really helped. You have indirectly helped me a lot and I can't thank you enough for making that routine. My routine Looks like Monday: Upper Tuesday: Lower Wednesday: Athlete Day Thursday: Rest Friday: Athlete Day. Thanks!!!

[@mixa7039]

If I could've done it over again, 100 and 400 is much, much more fun than the mile. 12.1 is wild for a 13 year old who is still growing, good luck to you.

[@wedolittletrolling1997]

Thanks bro, The mile just wasn't it for me@@mixa7039

[@ItsNiiWilson]

Sprinting 100-200 meters lowered my 2 mile run time by 20 seconds is 3-4 weeks

[@brandonjetter8722]

Some great points at 9:00 onward especially.

[@Trackguy77]

First time coaching XC and I do sprint with the girls fly 20,30,40s girls dropping times and having fun

[@coachtonyholler]

⚡️⚡️⚡️

[@chrisjefferis1930]

In the recent Women's world cup in Soccer Spain won. Spain's best player who scored the decisive goal is a 19year old who ran 53 seconds for the 400m (which is fast!) as a 16 year old girl. Speed is decisive in many sports.

[@coachtonyholler]

Everyone wants fast athletes for good reason!

[@terraflow__bryanburdo4547]

53 at 16 means she was Spains best girl 400 runner moat likely.

[@CoachHeyward]

2:03 “volleyball trainers were sprint trained. They never sprint they take 2, 3 steps…but tehy got better at sprinting, which improves their ability to take those 2-3 steps.”

[@qigong1001]

"Fast force" is power training. Pushing weights around is just strength (force only) training. For all ages and sports: power training (force and speed) is essential...sprinting, plyometrics, jump rope.

[@georgebeinhorn713]

So inspiring. Since 1900 all of the significant innovations and inventions have been based on energy. Some smart coaches have led the way. Bill Walsh's energy-efficient football was mocked until teams saw how successful it was. Tony and Chris are taking energy-aware training farther - performance improves by maximizing the body's energy-delivery systems (and the team culture - feelings, will, and mind).

[@coachtonyholler]

Makes sense!

[@brettkuehn3246]

man, this is great! Thank you , coaches!

[@StillxWoz]

This is such brilliant information and a great discussion

[@rishiramkissoon6976]

Great discussion, again!

[@freeatlast1810]

Awesome stuff

[@badger123123]

What does this look like in the sport of wrestling? I love the quote, "Instead of calling it sprint training, call it CNS training."

[@coachtonyholler]

Wrestlers would be well served if athleticism would be trained in the off-season instead of reverse-engineering wresting. Sprint Fast Lift Heavy Jump High & Far Bounce

[@badger123123]

@@coachtonyhollerwould it be possible to do this during season? Maybe take one day like we do with our football team where we time them. Will this help in our performance?

[@coachtonyholler]

@@badger123123 Yes, if microdosed and built on a foundation of rest, recovery, and sleep.

[@badger123123]

@@coachtonyhollerSprint based wrestling?!?!?!?!

[@coachtonyholler]

@@badger123123 CNS-BASED

[@XKisswww]

Are people who naturally have good top end speed also good at long jump? Thank you.

[@coachtonyholler]

Let’s just say there are no slow long jumpers!

[@Brownseer]

Is there an ideal sprint distance for best results? 40, 60, 100 yards etc….?

[@coachtonyholler]

40y or 10y fly (anything more than 5 seconds is NOT working on speed).

[@Brownseer]

Thank you. I appreciate the response.

[@rjbuech3952]

Does working physical labor jobs with large amounts of walking and moderate amounts of farmers carrying hinder quick twitch development? I do sprint twice a week but am worried that this could slow me down.

[@davidleblanc3620]

how does olympic lifting compare to sprinting for improving CNS?

[@coachtonyholler]

Bar speed approaches 2m per second. Sprinting 10m per sec. Nothing is more extreme.

[@elijah.akana24]

Can you sprint on a air bike and get the same benefit as running?

[@coachtonyholler]

@@elijah.akana24 Similar in many ways. Biomechanically very different.

[@elijah.akana24]

@@coachtonyholler So you recommend running over the air bike?

[@coachtonyholler]

@@elijah.akana24 Sprinting!

[@elijah.akana24]

@@coachtonyholler thanks coach!

[@coachtonyholler]

@@elijah.akana24 I recommend sprinting.

[@ponderatulify]

So what do you recommend as CNS training?

[@coachtonyholler]

Sprint, jump, bounce.

[@declanpatrick23]

Hey Tony. My son wants to improve in his abilities at Running Back (shiftiness, change in direction, deceleration). Is it your assertion that sprint training is the most effective tool to improve these attributes? I'm assuming you would still do some drills (cones, ladders, cuts, footwork) in addition to sprint training, correct? Thanks! Great content. We are including all of it in our practices.

[@coachtonyholler]

Speed is the tide that lifts all boats… acceleration, first step, agility, strength, etc. Ladders are worthless. Choreographed agility does very little, Sprint fast, lift heavy, bounce, and jump high and far. Run track.

[@mirzabaig4711]

Coach, do you think hitting bags and pads in boxing/kickboxing activates the CNS in a way thats similar to sprinting?

[@coachtonyholler]

Yes, if done fresh, for speed and not endurance.

[@mirzabaig4711]

@@coachtonyholler thanks for the response

[@zyxbolt5659]

If we use the atomic speed workout as a warmup before sports tournaments, do you recommend we still do the two sprints, or just the speed drills?

[@coachtonyholler]

Sprints are most important.

[@zyxbolt5659]

@@coachtonyholler thank you! Follow up question, should we do things like rpr, active stretching, or static stretching before or after the speed workout?

[@coachtonyholler]

@@zyxbolt5659 RPR mixed into speed drills.

[@jessecaras2324]

Hey Coach Tony, with the x-factor workouts, do you go through all the x-factor movements once each and call it a session or do you go for multiple sets? if so, how many times?

[@coachtonyholler]

Sometimes all of them once, sometimes ten things 3x. Experimentation!

[@Leonidas-eu9bb]

OK most athletes lose speed after the age of 22 wich is shocking. But there are athletes like Shelly Ann, Justin Gatlin or Kim Kollins who maintain elite speed in there thirties. 😮. I really wanna know who they do it. For sure they do track not football and they stay highly motivated. But that's not enough.

[@coachtonyholler]

Sprint as fast as you can, as often as you can, staying as fresh as you can. Feed the Cats.