ATOMIC SPEED WORKOUT - Best and Shortest Workout to Improve Speed
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- Опубликовано: 4 окт 2024
- This video about the Atomic Workout, a speed workout in just 15 minutes. Today, LaVell Patterson demonstrates the speed workout. My philosophy is: Intensity. Rest. Repeat. Follow this process for your speed workouts and you will see better results. This is a huge part my the Feed the Cats program.
More in-depth explanation of each drill can be found here: • The Atomic Workout | 1...
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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!
Awesome! Effecient no nonsense, no overtraining, no junk miles, no hamstring injuries. And no slow times on the 100m.
It’s my go to workout for speed workouts and saving time. ⚡️⚡️⚡️⚡️
39, I spent 16-38 just lifting weights to the point of boredom. Took a new fitness journey 18 months ago, and just found the 'Atomic Workout'.
1st session, on the 2nd dash/sprint - Fastest I've ran since my early 20s.
I'm likely too old to make proper progress, but if 'you don't use it, you'll lose it', so really happy I've found Tony and his advice.
I'm 49 and have been doing this workout for a couple of years. You are are definitely not too old to make good progress, keep at it👊
@@scheduleflyiseasy thanks mate. Do you follow any particular plan? Weight train?
Incredible. When I started doing plyos I was trying to do all kinds of fancy jumps and whatnot, but came to the same conclusion of doing ABs and bounds. Glad to see you came up with a workout that I will use
I run half marathons and have incorporated this and got a 2 minute PR a couple weeks ago. Thank you🤝🏾
⚡️⚡️⚡️
I use to jump and dunk since I was 13 when I was under 6 foot . At 17 started track and field and the more I trained and conditioned the slower I became. Between 20-22 went from 50.77 to 48.08 but still struggle to be fast-fast because I was either doing weights, lactic training or training like an 800 distance runner. Now I am 43 and the thinking that I need to train hard and condition for months before being able to run fast has stop me from ever consider sprinting again. I am trying to pick it up and see how close can I get to 11 seconds without injury in one year. Thank you coach Tony for generouslly preaching the feed the cats aproach
I'm 47, about to turn 48 June 12 and I'm doing the same man. Make it happen man, I'm right there with you!
We do the "Atomic Speed" workout 2x per week in our baseball practices. Baseball may not get to top speed but we see huge improvements from training the CNS.
Love it! ⚡️⚡️⚡️
Bob what improvements do you see? How do you quantify or measure them?
@@danielashman1753 we see the coordination and speed improve. When the kids first start the Atomic workout the marches, skips, box jumps, pogos and primetimes look uncoordinated. As they progress, you can see them improve technique. We also have laser gate timers and we see improvements in 0/10m, 10m fly/10m and 90' times. We add in various x-factor drills periodically to change the stimulus and the time it takes the kids to master new movements is considerably less now. It is hard to quantify baseball performance but we also see improved throwing and bat exit velo's. This could be attributed mostly to puberty but training the CNS can't hurt. Hope this helps.
@@danielashman1753 ???
@@coachtonyholler sounded to me like he was talking about improvements in baseball not just running times, like their catcher was sharper catching the ball, or they were hitting it harder or something, that is what I'm wondering about...
Coach, can you give me an example of what a track practice looks like for you?
Excellent work Tony. What would be sets and reps for the 10 speed drills? Thanks.
ONE each. 10 speed drills, 2 timed sprints. That’s why it’s called THE ATOMIC SPEED WORKOUT. Takes 15 minutes, only 60 SECONDS of work.
@@coachtonyholler Got it. Thanks. Greatly appreciated.
🔥 🔥🔥🔥
What distance are you going for each drill, Coach?
@@demandwars 5-6 sec or until a hint of fatigue
How often should you run this drill?
2-3x per week.
@@coachtonyhollertypically it’s 2-4 sprints correct?
@@MT-if1si 2 in the Atomic Workout. 3-4 in a normal speed workout.
@@coachtonyholler Thanks Coach!
Coach, do you need a rest day after doing the Atomic workout or can you have a team/sport practice?
So no need to jog or stretch before this and can the athlete run in a competition using this as a warm up?
We don’t warm up or stretch. Dive right in.
A cheetah doesn't jog and stretch and it runs 60 mph. Why do you jog and stretch to run 20 mph.
@@jackcarpenters3759 ⚡️⚡️⚡️
@@jackcarpenters3759I understand what you’re trying to get at, but a cheetah’s body structure is significantly different from a human’s.
@@sev9258it is a fast twitch animal just like a sprinter. They did some research on injury prevention and stuff like that for resistance training. End conclusion you don't need to do warming up sets. Just go first set till failure and you are fine. For sprinting there is not much difference. The most injury prevention you can do is sprint once a week all out. (like a cheetah does too) for maximum hamstring protection. The protective effect wears off after one week.
How many meters would
You do for each of these little drills? And how long rest. Say 20-25 meters then rest 45 seconds ?
@@stephenwilberrealtor6902 Ten 5-sec drills in ten minutes. Then 2 sprints with five min rest.
Great stuff Coach! How far/long do you recommend for the 10 drills?
5-6 seconds (not a distance).
Got it and thank you!@@coachtonyholler
Coach, Do you have a standard warmup that you do before the kids get into the x factor or sprint days? I used your atomic workout for a warmup in xc.
The workout is the warmup. 🙂
First off, Love the content!
I have a question… At what age should you teach sprinting mechanics? I have a 6 year old who plays soccer and want him to be able to have an advantage on the pitch. I personally never played soccer but I did play football and I don’t want him to be like how I was and be years and years into my athletic career before realizing i never knew how to sprint and not just run.
Never too early if you keep it fun. simplifaster.com/articles/can-kid-sprint/
Would you do anything else at practice on these days?
Nope. Atomic is meant to be essentialist and quick.
Would it be more beneficial or detrimental if we had lets say 6-7 minute rest in between reps, in a normal speed day, instead of 5?
Maybe, but probably not. Rule of thumb… one minute for every one sec of sprint. 10y fly is, in total, a 5 sec sprint.
I actually do this with my kids 1x per week before I do assault bike work. Not your intended use but I’m getting faster and springy like I was 22 years ago.
Build athletes!
How many days a week should you do this
4
@@coachtonyholler can I do another speed workout on top of that or just do that
@@davidfoster4859 I suggest 2 speed workouts, 2 xfactor. SXSX
Will this "high intensity" make you susceptible to a muscle pull? I have a tendency to injure my quads if I don't do careful warmups.
Sprinting on a regular basis actually prevents soft tissue injury.
How much of an improvement takes place over time (will it just keep growing the same rate or will it slow substantially) and how fast will I see gains?
@@Aidan-wj3hs 6-10 weeks.
Everyone is different.
Breakthroughs are mysterious.
Speed grows like a tree.
Your personal thoughts on rolling out before drills?
Waste of time. If you like it, do it. I am a fan of Theragun though.
Hey Tony,
Big FTC guy. Just curious because i saw this in some of my athletes yesterday. Does Lavelle need more hip extention in some of these drills. Looks like he could get more in the A's and bounds. Maybe just his form or the filming but also is that super important.
He looks great though. On those big primes you can really see his power and speed.
No two sprinters are alike. Overall Lavell makes the most of what he’s got. Hopefully more hip extension will come.
I’ll share my take-
The drills performed here seem to be more focused on getting muscles primed for explosive sprinting vs polishing technique and mechanics.
Or at least thats the way I perform them when I do this workout-
I use my apple watch to monitor heart rate- when I execute the drills trying to maximize force onto the track and move everything quickly to get my body warm, the sprint splits always wind up being faster than when I try do perfect polished drills. On top of that, the heart rate was higher and I felt more ready to sprint.
Depends on what your goals are- when I do this workout I try to get my muscles and nervous system activated as quickly as possible. So I do the drills to reach that outcome- fast and aggressive- even if they don’t look perfect. I’m just trying to get everything hot and ready.
Just my take- but this workout is awesome and is super clutch when I don’t have a lot of time during the week. I work on mechanics and polishing technique on days where I have more time 👍
I do recommend using the heart rate metric- interesting how fast you can get the pulse up doing these drills just for a few seconds. I love it
@@nodeout5465 Good stuff.
My take is that the workout is the warmup and vice versa.
Love the concept but for whom is it?
Is it for a baseball-team? Or for elite track sprinters? Is this aplieable in season or off season?
Thanks/S
It’s a sprint workout for ATHLETES.
How many meters is each drill and rest between each?
5-6 seconds
10 drills in 10 minutes!
how long is the run up for the flys?
Unlimited but usually 30-35y
@@coachtonyholler thank you :)
Would you do other training on the same day? Like some easy run before or anything?
I'm very new to this and have built up some fitness over the past 6 months with easy runs, LT2 runs and 4x4 hard VO2 intervals and just warmed up and did my first 8 x 15s sprints with 90s rests. I didn't push 100% as it was my first time. I probably went about 95% effort, but my HR only went up to 80% HRM because of the nice long rests, and I now feel like I haven't done anything 2hrs later! What else can be done on these short speed days? MT.
Only train speed when FRESH.
@@coachtonyholler Marvellous! Thank you.
Is this enough volume?
Trying to create an ATOMIC HABIT. Atoms are small. The typical “athlete” has never sprinted.
It’s “enough” volume to get one mph in 10 weeks!
What's his PR sir?
10.71 in 100m
Does the same drills apply to a beginner ( never time sprinted)? Does applying the same exercises over and over will continuously improve the sprint times or you progress the exercises?
Yes
He looks fast on those flys...
23 mph is fast for sure. Makes you appreciate Bolt’s 27.6 mph. 😳
10m for each drill?
5-6 see seconds
10Q
USR = United states of Russia
Or…
Universal
Speed
Rating
That makes more sense
@@Aidan-wj3hs still confusing
Not the topic of the video, but I've had the question in my head. You've made videos on training for the 400m and examples such as the 400m predictor, but I've never seen anything about the 200m from you. What kind of work should be done for the 200 differently, if any?
Train for speed. Train block starts. And train for the 400.