Offseason Speed Training - Feed the Cats Training

Speed and agility training in the offseason. Discussing speed training and programming with Brad Dixon. This is from the USR webinar: "Offseason Speed Training" and covers the importance of sprint work alongside the weight room and strength training.
Feed the Cats: Offseason Speed Training Through a New Lens. This presentation covers the fundamental concepts of a Feed the Cats program and offseason speed training. I discuss how to develop speed, focus on sprinting, and how to leverage the weight room without interfering with speed.
Speed is the tide that lifts all boats.
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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!

[@jackcarpenters3759]

I remember of all tranings the 6x100 all out with 90 sec rest worked best for my conditioning. Also, i test my condition by running a 800, run below 3 minutes and you have a vo2max of 50 which is fit. (i am 48 years old sprinter). You can also do a 1k below 3.42 for a vo2max of 50. (if you dont have a track but a sportwatch)

[@Movement-Training212_7]

Excellent Please come back to So Cal again next season...

[@nbknappy]

been waiting for this video 🙏🏾🙏🏾

[@d.antonio5352]

Hi Tony, we met in Feb. at the Irvine FTC Clinic. It was an awesome experience. I'd like to share what I saw yesterday. Our FB team is doing exactly what you described, slow mindless running from sideline to sideline, doing nothing athletic. The kids were just tired trudging along trying to finish the workout. That seems to be the theme at our school. It just boggles my mind. The coaches still have that old school mentality when it comes to preparing the athletes.

[@coachtonyholler]

Once you look at 🏈 through a speed and performance lens, it’s hard to be tolerant of old school fatigue-seeking crap.

[@Nii645]

Really needed it

[@jerryx2000]

Coach Coller, how much speed & power does an athlete lose from a week of no training due to a cold (sickness).

[@coachtonyholler]

Not much. Get it back soon if you sleep enough.

[@jerryx2000]

@@coachtonyholler thanks coach

[@adnahmed]

Would you say to do max velocity work twice a week in the off season?

[@ByMeProductions]

Hi Mr. Holler I love your atomic speed workout. I recently transitioned from long distance training to sprint training to better my 400m time. As my season is ending I will be getting ready to do long distance for cross country. Last pre-season we didn’t do any speed training. I’m afraid of getting slower in the 400m. My coach said to do two speed workouts per week. Do you have any free programs that could help me know what to do all summer. Thank you.

[@coachtonyholler]

Do my Atomic Speed Workout 3x a week.

[@georgebeinhorn713]

Every living being is looking for inspiration. There's more of it here in the form of good people doing good things, than anywhere else I've found on the intertubes. How's the book coming? Want help? HIIT-trained editor with 52 years' experience.

[@coachtonyholler]

Thanks George. The book needs to be reduced to a Feed the Cats book, taking out all my autobiographical stuff. I could probably have it ready to go in a month, but my days are oversceduled. I’m doing a big clinic in Dallas this weekend, doing a gig in Ohio next week, Ireland presentations in 4 weeks. I need to eventually make it a priority.

[@stuartgilbert8619]

Coach Holler…I’m curious / interested in your training as an older trainee with general health ( I’m assuming) as your goal. Do you incorporate your approach to sprint training into your own sessions or is their some level of compromise due to older joints / connective tissues / issues arising from old injuries and past training history? I only ask as an older trainee myself, I find it far more useful to model my training from ideas inspired from the training of those around my age or older, rather than looking to the younger generation for advice / inspiration.

[@glustrio._.4133]

How often would you sprint during cross country when you’re an 800m runner?

[@coachtonyholler]

2x a week.

[@glustrio._.4133]

@@coachtonyholler Would you do these sprints as their own workouts or before other distance workouts? Also would you sprint 3x a week when you only focus on sprint training?

[@decathlete2000]

what do you mean by 'they will do 5 minutes extreme intensity' at minute 1:25 of the video...? you mean continuous exercise for 5 minutes ? like running 1 mile full out ? Or you mean HIIT training where they work max intensity for lets say 20 seconds, rest 20 seconds, repeat this pattern for lets say 7 cycles which equals to one set , rest for 2- 3 minutes and do another set, for 4- 6 total sets ? where can I read more about this type of conditioning ?

[@coachtonyholler]

My bad… 5 SECONDS not 5 minutes.

[@decathlete2000]

@@coachtonyhollerhow many times per week is this conditioning training done and for how many months '? Or it is done all year ? Where can I read about this anaerobic conditioning programming ?

[@rocky8291]

Hey Coach, would you suggest that a runner does speed days and x-factor early in the morning hours before a XC preseason workout or later in the day after the workout?

[@coachtonyholler]

ALWAYS when fresh. ALWAYS before XC.

[@rocky8291]

Will doing XC workouts after speed switch fast twitch fibers to slow twitch?

[@coachtonyholler]

@@rocky8291 We are what we do. My sprinters don’t run laps or miles.

[@decathlete2000]

How do you develop work capacity as a decathlete ?

[@coachtonyholler]

Train consistently. Compete in decathlons. Stack anaerobic work. Train aerobically infrequently (because 9 of 10 events are speed-power events).

[@decathlete2000]

@@coachtonyholler monday: speed out of blocks max intensity: 4x10m, 4x30m, 4- 6 x 50- 60m; shot put; gym+plyos wednesday: 6 x 6 hurdles from blocks max intensity; discus; gym+plyos friday: pole vault/ or high jump; javelin; 400m prep [3- 4 x 200m (5- 20min rest) or 2- 3 x 300m (8- 30min rest)]; gym+ plyos is this a good year-round programming for a decathlete ?