Can You Improve Speed in the Weight Room?
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- Опубликовано: 8 фев 2025
- Want to maximize speed gains in the offseason? In this episode, Tony Holler (Founder of Feed the Cats) and Zach Dechant (Assistant Athletics Director of Human Performance at TCU) break down the importance of offseason speed training. Learn how to develop faster, healthier athletes with insights from two of the best in the field.
✅ Why speed should be a year-round focus
✅ Key training principles to keep athletes fast & injury-free
✅ How to balance strength and speed in the offseason
Full webinar episode can be found for free at: universalspeed...
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!
I went to AMZN and put Zachs book on order=)
The legendary sports physiologist David Costill at Ball State HPL had a grad student who insisted that anybody could run a world-class marathon if only they would train hard enough. Costill strong disagreed. After studying many runners, the grad student had to concede that great athletes are born,and there's no way around it. The difference was so great that, as Costill said, the elites are almost a separate species physiologically. Not many can run 30 min on the lab treadmill at sub-5:00 pace while carrying on a relaxed conversation with the lab techs. I see the videos of Christian McCaffery deadlifting huge weight and dropping the bar which is known to increase "power to the ground" as an element of speed. But again, although I can't cite research, my intuition tells me that power to the ground is at least partially genetic. I just reached age 83, which means that I've had plenty of time to reflect on my long-ago "career" as a genetically crippled distance plodder (best 10-mile 70 minutes). I was happiest when I did brutal speedwork (3 miles of varied distances once a week, everything all-out). Still, the one thing that made me most happy was blasting off 50-60 yards at max speed during my lunch break at the hippie health food market where I worked, to pick up the mail. If I could go back in time, I would put all of my effort into a long run of 18-20 mi. continued by walking 10-12 mi. for 30 overall every other week, plus a 20-minute run at 88-92% MHR once a week, and two Atomic workouts per week with maybe an X-Factor day. The rest would be puttering to clear the jangles when the body was running-constipated. Too much of my training was, to borrow a useful phrase from Fred Reed, recto-cranially inverted.
Tony, just wanted you to know I’ve found a garmin watch to be an accurate way to time top speed. I’ve found it to be very comparable to the seconds count video app. Thanks for all of your content I’m trying to push your training ideas on the next generation! I’m 33 years old and a life long weight room guy now trying to break 20 mph!
it's relative easy to see if someone (coach) understand speed. Just ask them what their key exercises are.
If they say something like you need to lift and get stronger, or do long tempo runs to build a base, or even use the agility ladder...
You know this person isn't nearly as smart as they think. Often you hear that technique matters.. No and yes.
The #1 answer has to be 'sprint fast'. Technique will follow! Im not against getting stronger. But those days everyone thinks getstronger =lifting more weight. Indeed it's specific strength what is so crucial. And quality sprinting will give us more specific strength than anything else obviously. That specific strength will improve one's running form. It doesn't matter how it looks!
All what matters is, that it's fast. There are lots of stupid comment of someone criticize elite sprinters running form. Even Bolt got some criticism. It's totally ridicolous.
I am a 50 y/o average Jose. No genetic gift, but I sprint for longevity and follow coaches to learn and refine myself. Sprinting (and all its accessory training) is probably the least studied, and most effective activity for longevity; and that is also personal experience. At 40 you should be sprinting like when you were 14.
@@islanderATP ⚡️⚡️⚡️
❤❤❤❤Thank you Coach 🎉🎉🎉
I want a signed copy too! Seriously
Coach, I’ve heard you reference runways for HS hallways before. Do you know a company/site that sells them?
@@ty-oz6kg email bdixon@cusd3.com
Fastest guy in the world right now, does a lot of weight training
@@kevinsutube1p528 Everyone lifts.
What are your thoughts on doing sprint work in the winter on a curved treadmill? it's sometimes tough to find an outdoor track without snow on it, this time of year
Might be a good option if you don’t have a long hallway. I always prefer sprinting on land.
Also, if Atomic Speed misses a race, what are the specifics of using RPR, which I would like to purchase.
@@Hamburger-HB Buy the course.
Two FLY10 timings in “Atomic Speed”. two FLY10 timings in “Competition Warm Up”? Will the stimulus be too strong? How do I time both timers if I need to?
@@Hamburger-HB ?
Do you believe in removing condtioning from combat sports (MMA, Wrestling, Boxing, Muay Thai, etc.) and replacing it with speed work? I just recently found your channel and was wondering if combat sports worked the same as football.
@@lycurgus1036 Yes, stack intense anaerobic work.
@@coachtonyholler Thanks coach
A question, I get benefits form doing weights , a very short session, maybe pyramid up to a peak heavy set and finish, before sprint training. Muscle potentiation I believe they call it. There are some studies that support it for power produciton and pre jumping. Thoughts?
10:00 there are very few instances where an athletes that was mediocre progress like crazy late in puberty. Those type of athletes are the most surpising. I've seen that with endurance runner too. Of course it is genetic but sometimes there talent is hidden. More common are athletes that are very fast and don't progress much during their carrer. This is also very surprising. I've noticed it happens more often with female athletes but my evidence are more anecdotal.
@@curlrain Elite speed typically does not come late.
How can heavy squats NOT interfere with speed training for the next 3 days? Unless an athlete has remarkable recovery ability, I don't believe it can be done unless it's just one set of 2-3 reps. Even then, it will still probably slow an athlete down 3 days later regardless of whether it causes DOMS or not.
You can heavy squat the same day if speed work day.. then you take 2 to 3 days off from anything high intensity speed, plyometric or resistance. And your heavy squat day should be low volume.... The point isn't whatever you do your speed should never go down in the short run. Because of you do max velocity Monday you will be slower on Tuesday. You need enough recovery usually 2 to 4 days and if intense make sure volume low
Just a supplement ? 250kg squat is a supplement ?
@@decathlete2000 Most people who squat 250kg are slow. Diminishing returns.
@@coachtonyholler noah lyes?
@ unicorn
@@coachtonyholler meaning ?
@@coachtonyholler most world level sprinters sqat 200kg+
this is where steroids come in. Jon Jones did it best. Why spend time doing strength when you can just take steroids and do speed and skill training and they will help you adapt to that stimulus. Literally save tens of hours in the weight room.
@@mega-dollop Improves recovery times too.
And, ruins lives.
@@coachtonyholler exactly. Thats why I think it should be a life time ban. It is the worst kind of cheating and if a sport cant exist without steroids then how can we morally encourage our kids to do it.