Fast march A-skip High knees 5 box jumps Bounding Pogo jumps Fast prime-times Big prime-times Bent knee prime-times Acceleration

I’m 28-34 yrs old and I tried this myself and let me tell you after this workout I hit the gym and felt great and felt warmed up. I’ve been following for sometime now and I don’t need 3x150s or 4x200s to feel the effects of this workout, I’m completing it 3 times a week and I play basketball once per week and hit the gym 4 days a week and I’m feeling really good. Thank you for all the work, time, and effort you’re putting into all of this. Feed The Cats!!!!!

@5peedy

5 ай бұрын

Wait so how old are you

@rafaelsantiago142

5 ай бұрын

I’m 32 yrs old

@filoreykjavik

6 күн бұрын

@@rafaelsantiago142 or 28?

@rafaelsantiago142

6 күн бұрын

Nah lol I’m 32 going on 33

@filoreykjavik

6 күн бұрын

@@rafaelsantiago142 nice

Very cool video, speaking as a photographer for 56 years and a sports culture geek for the same. The workout is amazing for rapid activation of central nervous system and accessing our individual, present max speed. Plus it's just lots of fun.

Love it

It's cool to do work outs that's just fun

Have tried timing or measuring distance on the some of jumps in some of the warm up drills to see what drills work best for them or helps makes them faster?

@coachtonyholler

7 ай бұрын

We measure everything. Scientists try things and gather data.

Excuse me coach holler, I've been watching all of your sprinting workout videos and, in the original atomic workout you said this wasn't an optimal workout, I'm sure somewhere you have that video but I either seem to be blind and can't find it or maybe you haven't posted one, with this upcoming track season ahead and my last year in high school I've been sprinting since freshman year and would like to get a scholarship. Can you make an optimal workout, I've tried a lot of different stuff, but I just can't seem to find my balance, my high school doesn't have a coach yet this year, so I've been training alone, following most of the information in your videos. You've inspired me so much and I appreciate the work you do and the care you put into teaching.

@jefferypickle6273

Жыл бұрын

I’ve compiled all the free resources he has of like lists of all the drills and x-factor (off day plyos and strength) stuff and what it’s for. Gimme ur email and I’ll send it to u with some ideas for workouts

@coachtonyholler

Жыл бұрын

Courses 101, 102, and 107 FeedTheCats.Com

@rolandtupola

Жыл бұрын

Tony, how many sets of each of the atomic exercises to do? And on X factor days which of all exercises is best to do and how many sets and reps or time?

@coachtonyholler

Жыл бұрын

@@rolandtupola In “Atomic Workout”, we do ten drills in ten minutes, then 2 timed sprints. In X-Factor we are free to do whatever we want in terms of sets and reps. We can be minimal, optimal, or maximal. Typically we do a dozen different things 1-3 times.

What age would you introduce this program? Would you not do Box Jumps and Pogos with prepubescent athletes if you felt they lacked the strength and/or motor control to do the movements cleanly?

@coachtonyholler

Жыл бұрын

As soon as they can walk.

Are these drills the very first thing you do or is there more warming up before them?

@coachtonyholler

Жыл бұрын

First thing. I played high school and college basketball. Observed 100s of college 🏀 practices. Player’s shot the ball for 15 minute before practice. When the whistle blew… practice started with a fast break drill. No one ever got hurt.

I never understood these 'flys' sprints... they look from the first step till the end like an all out sprint. I watched now 100+ videos and they all look like all out sprints.

@coachtonyholler

3 ай бұрын

They are all out sprints. But we only time the max velocity phase.

@decathlete2000

3 ай бұрын

@@coachtonyholler I thought a 'fly' is when you do a light spring or build up for 10- 20 meters and then sprint as fast as you can for the last 10 meters... So a 'fly' can be done out of a starting block, right ?

@coachtonyholler

3 ай бұрын

@@decathlete2000 100% I would describe it as 40y dash where we time the last 10y.

Ok let’s say I do this workout how much would my speed increase by and when will I plateau

@coachtonyholler

Жыл бұрын

You will be the next Usain Bolt. ⚡️⚡️⚡️

There is an error at the end of the video because the 40 meter run is missing, while the 10 meter fly is repeated twice.

@coachtonyholler

Жыл бұрын

That’s probably because they look identical.

Hey Coach Holler, what colleges do you know that feed the cats? I’m looking to transfer to a school that does.

@coachtonyholler

Жыл бұрын

Wisconsin Oshkosh

Coach what's the rest time between each exercise?

@coachtonyholler

7 ай бұрын

Close to a minute. We do 10 speed drills in 10 minutes.

Hi. Thank you for the videos. For master who want to come back to tracks how could you do the approach? What could be a good warm up?i tried this and I felt a little scare at the beginning because of the jumps and not feeling too warm

@coachtonyholler

Ай бұрын

Do whatever it takes!

@anopheles13

Ай бұрын

@@coachtonyholler what do you suggest?

@coachtonyholler

Ай бұрын

@@anopheles13 We don’t warm up before the workout because my kids do these things on a regular basis. If your body is not ready for this training, reduce intensity or warm up however you feel is required.

@anopheles13

Ай бұрын

@@coachtonyholler thank you

Could this be used as a warm up or is this best left alone?

@coachtonyholler

Жыл бұрын

Many football and lacrosse teams now using it as their warmup.

@andrewjoyce7374

Жыл бұрын

We did this workout 1x/wk for 10 weeks with our box lax team and we went got 1.4 MPH faster on avg. And I went from being slow fat & 50 to being FAST Fat & 50

@Leonidas-eu9bb

Жыл бұрын

@@andrewjoyce7374 but still fat

@andrewjoyce7374

Жыл бұрын

@@Leonidas-eu9bb yes my children remind me everyday. HAHA. My goal is to perform and play well not win a beauty contest! You are probably still looking yourself in the mirror while I am dropping 20 pts on your head. LOL

What's the difference between big and fast prime times?

@coachtonyholler

Ай бұрын

Short steps. Big steps.

@adnahmed

Ай бұрын

@@coachtonyholler in terms of what they’re aiming to improve i mean

@coachtonyholler

Ай бұрын

@@adnahmed One works on FREQUENCY, the other, strength.

Over what distance should these be done or for how long should the working set be?

@coachtonyholler

Ай бұрын

5-6 sec

How often are these drills done per week???

@Henry.mp4

Жыл бұрын

3 times a week

@jefferypickle6273

Жыл бұрын

@@Henry.mp4 I thought it was every day they do practice. He says in one of the videos they do the drills on x-factor days too

@Henry.mp4

Жыл бұрын

@@jefferypickle6273 You can do the drills daily but not the sprints

For cqt jumps dp you land on your heels

@coachtonyholler

11 ай бұрын

Full foot.

That kid with the face mask… 😂 😂