How Sprint & CNS Training Improves All Athletes

[@bigbattenberg]

Just started sprinting and after two weeks (two sessions) I can already feel the difference. Distance track workout yesterday felt excellent and was fast.

[@K4R3N]

Jump high, jump far, lift heavy, bounce

[@Ӝ̵̨̄-к6ж]

i didn't think it'd be this easy but it really is. i've been CNS training just small amounts weekly and i feel so much more responsive in various sports, tennis, soccer, gymnastics, skiing, whatever. it literally just feels like balls and other players move more slowly. i still lose to superior technicians though, obviously. but man i can see why coaches favor the fast guys now, even if they lack technique

[@georgebeinhorn713]

Tremendously inspiring.. I know I risk embarrassing myself, but I can confidently state that training the CNS works at any age. I'll be 82 in four days and my brain and body have been utterly transformed by doing simple FTC exercises daily. All I do is vigorous marching in place (from the Atomic Workout) and running in place for 25-30 reps as fast as possible while deliberately energizing thighs, calves, ankles, and feet and keeping ankles rigid as the best sprinters do. Every 3-5 days I'll do an all-out couple of 40y in the parking lot (carport roofs are exactly 20y per Google Maps). My legs no longer have any sign of old-guy achyness or frailty, and I can now remember better and can understand videos more accurately and intuitively in German, French, and Italian (language geek). FTC is transformative, and I'm its most enthusiastic fan.

[@joenowlin968]

Nice 👍 good job

[@MojoMoneyMajor]

I'd love more information on feeding elderly cats or maybe even feeding "garfield" (out of shape) cats or like a scaled down version for people who are less mobile 😂 seriously though because I have family members who ask me how I train all the time & they look at me funny when I tell them about sprinting & speed work 🤔

[@coachtonyholler]

Love it.

[@georgebeinhorn713]

From my experience (at 82), I would be careful with family members, especially those with little previous athletic experience. Of course, health comes first (an FTC principle!), and they really must consult with their physician before starting an exercise program at our age. That said, marching and running in place can do a lot for the CNS. For the running in place, I would suggest they start with what they can manage and always work well within their comfort zone and safety. No need for max speed at the start, just spend some weeks or months getting limbs and joints used to doing anything more than they have been. At the slightest twinge - stop! Otherwise, running in place risks becoming RIP.

[@georgebeinhorn713]

Thanks, it's fun to have legs that no longer resist.

[@eclipsewrecker]

There is proof that processing faster makes your brain process faster; more importantly it follows established rules/laws. A great analogy/thought experiment: watch a POV video at slow, medium, fast speeds and then back to slow….did it make a difference in processing?

[@energyzer_bunny1913]

I can never get enough of this content. I constantly have to be reminded this!

[@marcusszavaleta]

Was running 2:14 800 based on volume training last year (to test the theory). After doing some distance work in the fall and now exclusively focused on speed, i ran 2:09 and 2:12(as a tempo)!

[@jdconstruction4563]

Boxing is a great way to improve cns while doing some sprints through out the week

[@williambrewster1524]

15:00 watching Deion and Colorado last year and all they did was conditioning! They said they’re gonna do the same thing this year I can’t imagine they don’t have the same record as last year when they’re just doing the same exact stuff that got them 4 wins in the first place..

[@georgebeinhorn713]

Recruiting. Who wouldn't want to play for Primetime.

[@coachtonyholler]

College sports recruit genetic freaks and then ignore improving those traits. They break many athletes and typically make none of them faster. However, be careful to take these people at face value. What they TELL YOU and what THEY DO are often two different things. They all want you to think their volume of hard work is greater than every other team in America. I know the S&C guy at CU, and he’s a speed guy and follows me.

[@williambrewster1524]

@@georgebeinhorn713 I'd play for him with 0 hesitation! However there are teams every year that recruit the best "talent" and then underperform to their level meanwhile other teams like App St, OK St, and others outperform them because they're smarter.

[@williambrewster1524]

@@coachtonyholler ok I see then. Every video I've ever seen on their channel just looks like (in the winter at least) that they just do gassers over and over.

[@coachtonyholler]

@@williambrewster1524 They might. But they lie too. 🙂

[@Brock73]

this is one of the best videos ever. great video:

[@bryannixon4297]

I know you have done a lot with Les Spellman the past couple of years. On his KZbin channel, he put a video out a couple of years ago recimmending a workout that consisted of 20 hill sprints! That type of volume is the complete opposite of what you teach. Have you asked Les about this? Has he modified some of his philosophies in the past year or two?

[@coachtonyholler]

Les understands that 20 hills is NOT speed work… its CAPACITY work. Just like 3x 200 is not speed work, it’s LACTATE work. It’s important to understand the difference and Les understands.

[@danielchen9184]

Hey Coach, great video. In terms of balancing sprint training with practice and trying to stay fresh. If a guy wakes up fresh on a practice day, would it be worth it to do sprint training before practice (with a few hours in between)? This scheduling would make it easier to ensure you are fully recovered for a sprint day, but would having practice after negatively affect the sprint gians?

[@coachtonyholler]

ALWAYS TRAIN SPEED (CNS) FRESH… either early in the day or as a prelude (aka warmup) to practice.

[@InfamousMikeRobinson]

Question. In wrestling practice, should I do drills at max speed to mimics max sprints? We are required to do alot of miles during our off time from practice and to be honest, I don’t feel like my conditioning has become better. This video makes sense but I want to apply it to wrestling.

[@coachtonyholler]

Freeing athletes and coaches from fatigue-seeking sloppy conditioning, allows for creating better athletes and better wrestlers.

[@kevincoombs3526]

Love the videos! Quick question. What font do you use for the dog tags?

[@coachtonyholler]

@@kevincoombs3526 Not sure on font.

[@brianward8141]

How could an endurance athlete (marathon or triathlon) incorporate sprint training? How often and at what time/distance durations?

[@coachtonyholler]

2-3 times a week. Always fresh.

[@HaydenGuenther-ko3ym]

What is your opinion of karsten warholm’s training regime/methods both on the track and in the weight room?

[@coachtonyholler]

I’m not aware of it.

[@HaydenGuenther-ko3ym]

Maybe look into it. I’d be curious to hear your feedback especially regarding the bouncy deadlift machine he’s posted occasionally.

[@eloiestellerfolch5008]

Hey Coach, should a speed workout be ended if the first run is considerably slower?

[@coachtonyholler]

Yes.

[@Rack979]

Speaking of CNS, I read today that cannabis inhibits the CNS, that throws (this was from a throws coach) were down 2-3%, ever run into anything like that, coach?

[@coachtonyholler]

I think it could be true. Could be 100% BS. Lots of scientific facts are made up on the spot.

[@Rack979]

​@coachtonyholler You can always ask him, it's John Smith at Ole' Miss. Data's thin, since he's only had a couple throwers under this "special protocol", but he is a record the numbers type of guy. Also distance in the throws increases by the square of the velocity, so if it's 1/1.0201 on the throw, it's only 1/1.01 on the release velocity. 1/1.015 velocity decrease would be just over 1/1.03 throw distance decrease. Regardless, I want you to be the one to break it to Sha'carri.

[@keithbrownjr857]

What is cns training ? Concentric?

[@Rack979]

@@keithbrownjr857 Central Nervous System.

[@coachtonyholler]

@@keithbrownjr857 CNS training is max speed, bounce, elastic work, isometrics, and collisions. (Done fresh, tired is the enemy.)

[@DrummerBoy52]

Can something be clarified please? I recently got into running and more recently got into sprinting Both of which I do on a hill near my home Is that not beneficial for my actual sprinting?

[@coachtonyholler]

@ No races are run on hills. Sprint in spikes on flat land.

[@DrummerBoy52]

@coachtonyholler Are there benefits to hill sprints though? I've honestly grown to like them

[@coachtonyholler]

@ Short ones for acceleration work, yes. Not for speed.

[@DrummerBoy52]

@@coachtonyholler copy that Thanks Coach🤙🤙

[@rileygshep7606]

Hmmmm just curious, how does sprinting on land help with swimmers getting faster??

[@coachtonyholler]

Movement is under the control of the CNS. The most extreme movement, sprinting, raises the ceiling of the CNS. Also, speed is the #1 trait of ATHLETICISM. Better athletes make better swimmers.

[@qigong1001]

Looks like shots fired...did you see the video of Top Flight Sports Performance Channel. Guy did a video on "maximal speed for middle and long distance runners" and the first minute or two he calls you out...he doesn't like you for some reason. I listened to his lecture ; just curious to see any difference in teaching and I see hardly any difference from what you recommend. lols!

[@coachtonyholler]

Distance coaches are very sensitive.

[@qigong1001]

@@coachtonyholler lols!

[@tomassmolen9443]

what about David Goggins ? 🤣

[@energyzer_bunny1913]

I'd still dust him in a sprint race any day of the week.

[@coachtonyholler]

I deal in performance.

[@coachtonyholler]

@@energyzer_bunny1913 The perfect answer.