Off Season Speed Training - What We Do & How Often

Off Season Speed Training - What We Do & How Often. How Many Times per Week Should You Sprint? Sprinting In-Season to Build Speed ... My thoughts on building speed consistently to be the fastest, freshest, and healthiest team possible.
This presentation came from the Spellman Performance Webinar.
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Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football, along with other sports.
Thanks for watching, and I'll see you on the next one!

[@tcsaheadcoach212]

That book you mention at the beginning of this pod cast is an amazing book. It gives you the answers as a coach who is chasing the essentialism of training and practice. You can literally go down the table of contents and ask yourself the questions for the sport or sessions you are employing. Example: Choose: 1. The invincible power of choice; At the end of the day you as the coach have that power to choose only what is important. 2. DISCERN: The Unimportance of Practically Everything; Breaking down what your training and how those drills correlate directly to performance. Take out all of the things from your training that do not directly relate to performance. 3. TRADE-OFF: Which Problem Do I Want? As you move down the table of contents you are taking out everything that is not related to the sport or performance. You are actively choosing the problems you want. The problem you are choosing are the ones you have direct control over and are able to record, rank and publish. Now you have metrics that the athletes can measure self with and stay motivated to challenge himself attempting to better his performance via those metrics. LOVE IT and really enjoyed the book & kept it in library and on computer to make sure I had access to it.. Thank you again for making me a better responsible and accountable coach/teacher..

[@coachtonyholler]

You inspire me Coach! What is your name and where do you coach? Thanks for taking the time to write this.

[@danielprobets7635]

Im not a sprinter or athlete, but what you say makes sense to me. I remember watching lions and other big cats chasing prey and if it looks like they won't catch the animal they drop off, i suppose the logic is why tire out if i have to chase/hunt again later. Have done grinding style workouts and although i love working out, im finding at 43 takes a long time to recover. So i think micro dosing is s the way to go. Great channel btw❤

[@ROY_TheChampion]

This knowledge is worth millions. You are doing "Great Work" Sir.

[@coachtonyholler]

⚡️⚡️⚡️

[@ojsenessie5692]

Doing God’s work, need more coaches like yourself in elite football (⚽️)

[@coachojoi8]

Thanks Prof Tony for the lecture! Coach how can i help a sprinter whom have been stagnant at sprinting 100 metres in 12.00 seconds for over 10 years despite condtioning him to sprint short distances, focus striking the floor, lifing heavy , plyo's etc

[@jonathanfeagin1010]

Great stuff coach, excited to purchase packages when I get closer to starting my coaching career. Are you lifting daily or just on certain days?

[@coachtonyholler]

Only my 🏈 players lift on a regular basis.

[@ANTERNTUser]

8:51

[@TL19743]

Hey coach I really do like your stuff and information you put out. I a question. What are your thoughts on a speed, x-factor, rest, speed, x factor, rest, rest schedule throughout the offseason for sprinters?

[@coachtonyholler]

We do sxsx, then 3 days off. Try your plan and experiment.

[@jfitness432]

What’s your recommendation for a 39yo Rec athlete. I’m assuming 1-2 speed days of 3 sprints and lifting 3-4 days per week along with sport play like pickup Bball and tennis

[@thehandsonlandlord626]

Coach, Do you have any suggestions for a good timing system that is not as expensive as Free lap?

[@coachtonyholler]

ArenaGear

[@thehandsonlandlord626]

My school just got a grant for track and I'm trying to decide whether we should go with free lap or arenagear. Free lap seems more polished, but I like the laser of the arenagear system instead of the field around the cone. What do you think? I've not used either one @@coachtonyholler

[@jp_justpulls]

Hey coach, I’m a junior in high school getting ready for my senior season. I’m currently lifting in the morning, do you think that is ok since I have all day to recover before I go do speed work?

[@coachtonyholler]

Better to sprint fresh. But, you have no other choice.

[@El_Suertero]

@@coachtonyholler May be that lifting in the morning is optimal time, at least due to natural peak secretion of Testosteron (which is peaking in 7-10 am window), if athlete have free time or can find (organize) free time in the morning. Recently I've listened interview of Kenyan under 10sec sprinter Ferdinand Omanyala, where he's give insights on his weekly schedule (gym sessions in the morning, track work in the afternoon). Pretty interesting. Also look up at his acceleration training, his body posture looks very interesting (low "stooped" posture for about 30m, form or shape reminds me a sportcar - close to the ground). Of course such schedule may be not applicable for schoolers or students, but if yes than maybe worth to try out.

[@performancecartel]

Just came across your videos and I have a question. My daughter just turned 5 and plays soccer but shes also interested in track and Judo. I wanted to know if you had any suggestions for short term and long term . I would really appreciate the insight. I always want to make sure she's improving while actually enjoying the sport and being competitive

[@coachtonyholler]

SPINT FAST, light heavy, jump high, jump far, and bounce. IMPROVE ATHLETICISM.

[@coachtonyholler]

trackfootballconsortium.com/soccer-ten-ways-to-feed-the-cats/

[@performancecartel]

@coachtonyholler thank you thank you thank you

[@performancecartel]

@coachtonyholler sounds perfect much appreciated self educating myself so much I'll probably have the book knowledge of a coach by the end of this

[@stuartgilbert8619]

Coach Holler…I’m curious as to why you do the 55 metres. I thought that for speed development you had to keep efforts under 5 seconds. Even your fastest athletes would struggle to be near five seconds for 55 metres surely?

[@coachtonyholler]

6-7 seconds is not much different than 5. 🤷🏼 We like to mix in a long sprint once a week. And compared to every other track team in the world, 55m is still pretty short. The entire 7 seconds remains in the ATP-PC energy system. NO GLYCOLYSIS.

[@yonatanSelby]

How do I transfer to swimming? What sort of drills?

[@coachtonyholler]

1) Become an athlete (sprint lift, jump, balance). 2) More quality, less quantity swimming kzbin.info/www/bejne/o3XVe6t6bquDqbcsi=Iwukvl6fHkMRnKuP

[@mark-ol2qe]

If there's snow and ice outside is it ok to sprint on a curved mechanical treadmill instead?

[@coachtonyholler]

Rather have a long hallway, but we are always doing “the next best thing”.

[@nokingah6945]

Hey coach how many “sets “ should I do for X factor workouts should I go through it just once or more?

[@coachtonyholler]

Random, but don’t burn the steak.

[@adnahmed]

What specifically do you do in the weight room? How many exercises a session, reps and sets, uni and bilateral?

[@coachtonyholler]

We are general in the weight room, not specific.

[@adnahmed]

@@coachtonyholler so what’s a general overview of what you do in the weight room?

[@coachtonyholler]

@@adnahmed push, pull, squat, hinge… lots of single leg stuff

[@adnahmed]

@@coachtonyholler noted. how many sessions a week typically?

[@Sohel----]

Coach , I'm 21 ,new to sprinting just started 3-4 months ago ,I run 6.68 in the 50 m and 12.18 in 100s i train Max speed 2-3 x a week ..how can I improve my top speed

[@coachtonyholler]

3 speed workouts, 2 x-factor per week. Lift after workouts. Sleep 9 hours.

[@riteshchoudhary2010]

What about Saturday & Sunday? And, What does mean Record, Rank, Publish

[@coachtonyholler]

We workout 4 days a week. RRP means to measure things and record them.

[@riteshchoudhary2010]

Thank you Tony sir 🙏

[@26Track]

Do you have to build up to that volume with any kids or not sprint at 100% because I did this and I strained my hamstring because it was too much volume (granted I did nothing for 2 weeks then did this, is their a progression?)

[@26Track]

Too much intensity ****

[@coachtonyholler]

We start with 60 seconds of work with full recovery. No one gets injured.

[@26Track]

Is there a video of what you guys do in the weightroom? Because I did RPR before it so im asumming my weightroom work effected it@@coachtonyholler

[@coachtonyholler]

@@26Track No video. Generally get strong.

[@26Track]

Sounds good, also last thing, thoughts on overspeed training?@@coachtonyholler

[@ayubzahid7850]

How can I train fresh as a decathlete ?

[@coachtonyholler]

Sleep, nutrition, microdose, train for first 9 events, gut it out in 1500.

[@fitfaststrong5380]

What is a fly?

[@coachtonyholler]

Timing max speed.