Offseason Speed, Strength & Agility Training (Feed the Cats Training)

[@danjy1]

I’m a soccer player here in Italy, playing in the 5th division (semi-pro) and last year I got to know Tony and the Feed the cats approach. I’ve started my off-season program on the 18th of may, with a 1.087 10 m fly (20.6 mph), yesterday on the 13th of June I did a 10 y fly, touching 21,15 mph. Just sprinting 2 times per week (on track), jumping 1-2 times per week, 2 upper body strength (weighted calistenics) and NO lower body days. Monday- speed Tuesday- upper + X factor Wensday- speed Thursday- upper + X factor Friday- optional speed day Saturday- sprint holiday Sunday- sprint holiday All this while sleeping 9 hours a night a following a good diet (High protein and high carbs). Half a mile per hour faster in 3 weeks. Feed the cats.

[@coachtonyholler]

Love it. Stay consistent.

[@demandwars]

@danjy1, why no lower body days?

[@nikitaw1982]

What is sprint holiday and x? Thank you.

[@erickrittle411]

Interesting perspective with some good points Tapering is CRITICAL If you taper correctly according to the athlete’s needs for sure that is optimum to be at the best they can be Balance is key Work hard when it’s needed Rest hard when it’s needed Eat Drink & Sleep well when it’s needed Empty the tank in practice than refill that tank with appropriate rest and refueling with good food Train for preventative injury maintenance 60/4-70/30-80/20 High Intensity High Rest Low Intensity Low Rest

[@coachtonyholler]

In Feed the Cats, athletes stay in a state of performance throughout the year. ALL TRAINING IS “TAPER”.

[@2eyecyclope634]

Tony, do you know any way to meassure fly-times alone?

[@coachtonyholler]

Freelap

[@nikitaw1982]

What can SnC coaches do to grow strength/stamina whilst not sacrificing speed?

[@coachtonyholler]

@@nikitaw1982 Stack high performance anaerobic work. Let the sport train the sport.

[@sergedupon7903]

Coach Holler, i hear you advocate for over-speed training like sprinting with the wind on track. What are your thoughts on sprinting (your kind of sprinting) on a slight decline hill or fals flat road to get some over-speed training?

[@coachtonyholler]

@@sergedupon7903 Don’t like what downhill does to mechanics.

[@sergedupon7903]

⁠@@coachtonyhollerI agree, running down a hill will probably change your mechanics. I think false flat not so much and you will create a little more over-speed then sprinting with the wind.

[@terraflow__bryanburdo4547]

I do it in new generation carbon plate cushioned shoes and it helps my form and turnover. I have to stay "big in front" or I will faceplant! I have my girlfriend ride next to me on a scooter and shoot video for added benefit.

[@dclarke2179]

Hi, Which program discusses more on stacking anaerobic activities?

[@coachtonyholler]

Everything we do off-season simply stacks anaerobic work.

[@chethorton1313]

Is weight lifting & plyometrics on Monday & Thursday and speed training on Wednesday & Friday in addition to summer football practices too much for a high school football player? His off days are Tuesday, Saturday, & Sunday. He goes to an athletic performance & strength coach twice a week. I have been working with him on sprinting twice a week. He is making good results on both, he ran a 5.0 40 as a freshman this past season and we got that down to a hand timed 4.76 at one of his summer practices two weeks ago. He is 5-10 150 and his deadlift is 305, back squat is 315, and can now dunk a volley ball off a drop step. After listening to a few of your videos it made me wonder if he is doing too much and not getting enough recovery time and if even though he is making good progress it may do more harm than good to do 4 high intensity work outs and practices all week.

[@coachtonyholler]

@@chethorton1313 it’s not too much if he can train fresh.

[@Athletekuldeep862]

Sir 400 meter ke liye diet plan ka video bana do

[@coachtonyholler]

Translation?

[@friendlyneighbor8538]

@@coachtonyholler he wants you to make a diet for 400 meter runners

[@coachtonyholler]

@@friendlyneighbor8538 Eat real food, not processed. Lots of protein. Variety. Lots of water.

[@totallyraw1313]

Were you a band kid or a math nerd in school, Tony?

[@coachtonyholler]

Math nerd.

[@brondodabastard8592]

Will weight room training for 7 months improve your 400m time ?

[@coachtonyholler]

Maybe. But weight-room only will make you slower.

[@davidjanbaz7728]

​@coachtonyholler as someone who fatigued in the last 100 of a 400 : 36 for 300 51.5 for 400 . Endurance for Quads/ hamstrings 5x15 alternating : without rest. January workout after 4 months of this weight work 3x 400 53.5 with 10 minutes recovery between. They felt easy for a January workout and 48-48.5 was my goal for the district final and running against USIU's Swedish Olympian 400 meter runner who could run a 48. Totally agree with you on the 800 as I run the 800 in Masters track.

[@coachtonyholler]

@@davidjanbaz7728 coachtube.com/course/track-and-field/feed-the-cats-sprint-the-400/12479984?track=d2bf2747c1cfb0e257ed2b41400b4436