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Welcome to EXPLOSIVE ATHLETE, a website about physical preparation, sports training, kinesiology and biomechanics.
The author of this blog is Hugo Noya EnrĂquez and on this website you can find empirical and scientific information, as well as reflections on physical preparation, sports training, kinesiology and biomechanics of sports skills.
This site is dedicated to all sports science freakies like me who like to constantly learn in order to improve as an athlete or coach.
If you want to see all the published posts, access the blog from the menu at the top. If you are browsing from your mobile phone you will find the menu represented with the icon of three horizontal bars.
Most Read Posts
“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED
THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING
“FEED THE CATS” BASKETBALL PROGRAM
A-SKIP vs B-SKIP: THE KEY DIFFERENCES YOU NEED TO KNOW
WHY RUNNING A SUB 10 SECOND 100M IS STILL MIND-BLOWING
Physical Qualities
Speed Training
PROGRESSION OF SPRINT DRILLS USED TO FIX MECHANICAL ISSUES
Track and field coach Latif Thomas likes to simplify teaching sprint drills to his athletes. In this post, we're going to discuss how he addresses the proper way to both teach and perform drills such as the "A-March", the "A-Skip" and the "Fast Leg". Remember that drills don't teach or...
HOW TO TEACH ACCELERATION DEVELOPMENT
In this post I provide you the Latif Thomas' step-by-step approach for teaching all the skills of acceleration and top speed running, including all of his best coaching cues and strategies.
HOW TO USE WICKET DRILLS TO TEACH TOP SPEED TECHNIQUE AND MAXIMUM VELOCITY
Teaching speed and sprint technique should not be limited just to sprint drills. According to Jacksonville University Head Coach Ron Grigg, sprint drills do not directly translate to good sprint mechanics because the essential ingredient of force application to the ground is eliminated in most sprint drills. Sprint drills are...
AVOID THIS COMMON SPEED KILLER AND MAXIMIZE YOUR SPEED
It's amazing how many sprinters loose speed through external rotation. Learn some quick fixes for one of the most common speed killers out there. When sprinting, you want to line up your forces and hit it as hard as you can. Any external rotation will cause your speed to drop....
THE IMPORTANCE OF PROPER ARM ACTION TO MAXIMIZE YOUR SPRINTING SPEED
Are you looking to boost your sprinting speed and efficiency? In this post, you´ll discover the importance of proper arm action during sprinting and how it can impact your performance. You'll learn about the optimal position for your arms based on your individual strength level, as well as why extending...
WHY RUNNING ON YOUR TOES IS KILLING YOUR SPEED AND WHAT TO DO INSTEAD
Dorsiflexion is one of the most important aspects of proper sprinting form and developing speed. It doesn't matter what the rest of the body is doing. If you don't have correct ground contact, you won't sprint fast. In this post you'll learn why running on your toes dramatically reduces speed.
4 SPRINTING DRILLS THAT DEVELOP PROPER FORM
In this post I show you 4 sprinting drills that are incredibly effective at developing proper form and preparing the body for acceleration work. These drills are an essential element of Ken Harnden´s athletes sprinting workouts and are performed during most of the training year.
TAKE YOUR 40 YARD DASH AND 3 POINT STARTS TO THE NEXT LEVEL
Get faster 40 yard dash times and improve your sprinting performance. A fast 40 yard dash time is one of the benchmarks in football. It can give a player an edge in tryouts and evaluations, and it can also be a factor in determining how much playing time they get...
SPRINT BASED FOOTBALL
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. But above all, Tony...
HOW TO RECOVER AFTER SPRINTING WORKOUTS AND STAY INJURY FREE
Learn cool down drills that will improve sprinting technique, speed up recovery and help prevent injuries. A good post workout routine that includes specific cool down drills is a critical component of sprint training. Unfortunately, it's also one of the most overlooked areas when it comes to speed training and...
IS YOUR SPRINTING TECHNIQUE DIFFERENT WHEN RUNNING 100M AND 400M?
In this post I highlight based on the opinion of Olympic coach Karim Abdel Wahab, some of the key differences and similarities between the 100m and 400m when it comes to sprinting technique. Studies have shown that the 400m runners whose technique is closest to 100m runners are the fastest....
COMMON ERRORS SPRINTERS MAKE AND HOW TO AVOID THEM
Learn some of the most common errors athletes make with sprinting technique and how to avoid them. In this post I ´ll share with you coach the errors coach Karim Abdel Wahab has seen athletes make throughout his time working with elite sprinters as well as football players preparing for...
HOW TO SPRINT FASTER WITH PROPER GROUND CONTACT AND FORCE APPLICATION
Learn how to sprint faster with proper ground contact and force application. One of the biggest misconceptions out there is how the foot strikes the ground (it's not on the toe and not on the heel). This post covers where the foot strikes the ground and why that is important...
HOW TO DO FASTER STARTS AND IMPROVE YOUR REACTION TIME
Learn how to sprint faster by improving your start. This post contains some of the key technical aspects of acceleration out of the blocks including posture, force application, and arm movement during the first phase of sprint. I´ll share with you several drills that improve reaction time that coach Karim...
HOW TO DEVELOP TOP SPEED OR MAX VELOCITY
Contrary to popular belief, all out sprinting will not increase speed. Recent studies have shown that sprinting all out will actually cause the nervous system to "record" and reinforce an athletes current max velocity - not help to increase it. If you want to develop and improve your top speed...
SPRINT FASTER WITH A PROPER FOOT STRIKE
Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop...
HOW TO MAXIMIZE YOUR BLOCK STARTS
Run faster with proper sprinting technique. In order to maximize speed at the start of the race, you need to learn how to properly perform block starts. When done correctly, blocks starts are the best platform to apply maximum force in order to overcome inertia. This post looks at how...
HOW TO DEVELOP PROPER SPRINTING POSTURE: THE HARD POST
Run faster with proper sprinting posture and technique. In order to maximize speed you have to be able to apply maximum force to the ground. This post addresses some of the biggest mistakes made by sprinters and coaches (i.e. staying low and breaking at the waist). In it, I show...
DO YOU HAVE THE RIGHT BODY TO BE FAST?
Do you have the right body to be fast? The hard truth is your parents set your speed potential. We know that's not some hot take. Everyone points it out all the time. But what are the specific physical traits that are supposed to make you fast? Scientists have measured it all: leg length,...
SPRINT AND JUMP LIKE A PRO: THE KEY DIFFERENCES BETWEEN SPEED AND POWER
Many athletes don't understand the difference between force, power, and speed, and how to apply these concepts to their performance. Next, you'll learn how to master the art of power and force and take your sprint and jump performance to new heights. This applies to sprinters, jumpers and even multi...
5 CORE EXERCISES TO TAKE YOUR JUMPING AND SPRINTING TO THE NEXT LEVEL
If you want to improve your jumps and become a faster, more injury-proof athlete, this core workout is a must-do. In this post we´re going to break down coach Ryan Baily´s top five core strength exercises that his track and field athletes do every day. If you are neglecting to...
HOW THE SPINAL ENGINE IMPACTS SPEED AND POWER
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
CAN THE TOE DRAG IN SPRINT STARTS MAKE YOU FASTER?
Does the toe drag make you faster and should you use it to improve your speed? In this post you'll learn:
What the toe drag is (and why most sprinters get it wrong).
Why and when it's used by olympic sprinters.
Some tips that will help you decide if you should implement the...
THE FASTEST WAY TO IMPROVE YOUR SPRINTING MECHANICS
If you want to run faster, you have to apply more force down to the ground. One of the best ways to maximize your force production is to develop great frontside mechanics. So what are frontside mechanics? How are they different from backside mechanics? Can you gain one and lose another? Which one do you...
A-SKIP vs B-SKIP: THE KEY DIFFERENCES YOU NEED TO KNOW
What are the key differences between the A-Skip and the B-Skip? Former Olympian and world record holder Wille Banks has all the answers. Whether you're a sprinter or a jumper, these drills are essential for developing proper ground contact and technique. Most coaches focus on the leg action, but the...
WHY IS STRIDE LENGTH SUCH A BIG DEAL IN SPRINTING?
Stride length significantly impacts sprinting speed. However, there is a right way and a wrong way to increase your stride length. The world's fastest athletes distinguish themselves by having longer strides compared to their slower counterparts. But it's not because they actively try to lengthen each stride. It all comes...
TOP 3 SPRINTING TECHNIQUE DRILLS: THE SIMPLEST WAY TO RUN FASTER
Unlock the secret to sprinting faster with a no-frills approach in this quick guide. Ditch the overwhelm of endless tips and discover how to implement the most effective sprinting drills into your routine effortlessly. Whether you're a seasoned sprinter or a coach looking to enhance your athletes' speed, this post...
THE BIGGEST MISTAKE AMATEUR SPRINTERS MAKE
If you want to maximize your sprinting technique you have to be fluid. In this post you'll learn how to be aggressive while staying relaxed, how to maintain proper sprinting form during maximal efforts and why tension in the face and body can rob you of speed.
Olympic coach Harnden provides...
DO YOU HAVE THE RIGHT LEG LENGTH TO SPRINT FAST?
Do you have the right leg to height ratio to be a fast sprinter? It´s simple. Longer legs are unfair advantage because they cover more ground with each stride. But there´s just one problem: long legs don´t make you faster.
Scientists studied elite sprinters and found absolutely zero connection between leg...
HOW TO PREVENT SOFT TISSUE INJURIES
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
OLD SCHOOL PYRAMID vs “FEED THE CATS” PYRAMID
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
SPRINT FASTER WITH THIS PROVEN TECHNIQUE
If you want to run faster, mastering the start is non-negotiable. In this post, we uncover the crucial techniques of pushing with the front leg and pulling with the back leg to achieve triple extension, a quick first step and optimal separation right from the get-go. This foundational strategy is...
MAKE SPEED A PRIORITY IN YOUR SPORT
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
CAN SPRINTING HELP YOU DUNK?
Dunking a basketball is one of the most captivating things you can do as an athlete, especially if you're under 6 feet tall. Anyone who's ever played basketball has likely fantasized at least once about what it would be like to dunk during a game. The only problem is less...
HOW MUCH FAST TWITCH FIBERS DO ELITE SPRINTERS HAVE?
We can look at muscle fibers as being on a spectrum with slow twitch on one side and fast twitch on the other side.
Type 1, which are slow twitch, uses oxygen to create energy. The upside is they can work for a longer period of time before fatiguing. The downside...
IS SPRINTING THE SECRET BEHIND INSANE ABS?
Six pack abs is one of those things in life that nearly everyone wants at least for one point in their life. But very few obtained. Yet Olympic sprinters don't seem to have that problem. Nearly every single one of them has insane abs. There's a few obvious reasons why....
WHY DO OLYMPIC SPRINTERS HAVE INSANE SHOULDERS?
Have you noticed that Olympic sprinters have insane shoulders? I mean not only are they large in size, but they are also even developed, have impressive flexibility and almost never get injured. According to a study, 36 of all resistance training related injuries occur at the shoulder. They identified the...
STOP DOING MINDLESS CONDITIONING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE DIFFERENCE BETWEEN “SPEED RESERVE” AND “SPRINT CAPACITY”
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
HOW TO TRAIN FOR SPEED DURING THE OFF SEASON
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE 7 GREAT BENEFITS OF SPRINTING BASED ON SCIENCE
Today we're going to be covering the top 7 benefits of sprinting based on science.
BENEFIT #1 - MUSCLE GROWTH
Sprinting is a type of anaerobic exercise. Anaerobic means it does not require oxygen. This is true for sprinting, jumping and heavy weightlifting. All of which build strength and muscle mass.
HOW TO FIX ERRORS IN BLOCK STARTS, ACCELERATION AND MAX VELOCITY MECHANICS
Below, you´ll read an analysis by coach Tony Holler, author of the "Feed the Cats" program, on the mechanics of the acceleration and max velocity phases of a sprint. You'll also learn about the most common mistakes people make and several exercises to help you overcome them.
GROUND CONTACT TIME AND VERTICAL FORCE
According to Dr. Ken Clark, every step you sprint from acceleration all the way through the end of a 100 meters or 200 meters, or you name it, you need to apply enough vertical impulse. Impulse is the product of force and time. It's force applied for a period of...
THE 10 DON´TS OF SPEED TRAINING
Here are the 10 don´ts of speed training by coach Tony Holler, the autor of the "Feed the Cats" program.
1. Don´t see speed as purely genetic and immutable. There´s a saying that God creates sprinters and coaches create milers. That´s wrong.
2. Don´t sprint without getting timed. If you ain´t getting...
HOW TO COACH THE HURDLE TRIALS ACCORDING TO THE BASES OF THE “FEED THE CATS”
Let's talk about the hurdles according to coach Tony Holler´s training methodology. One of the biggest things you can do is find your hurdles. A junior set of five hurdles costs $500. You don´t need 10 hurdles. That´s all you need for training. The great thing is they're adjustable to...
THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
WHY RUNNING A SUB 10 SECOND 100M IS STILL MIND-BLOWING
In the world of sports the line between good and great often blurs, but in the 100 meters it´s definitive. They´re fast and then they´re sub 10. Running 100 metres in under 10 seconds marks an athelte´s entry into an elite circle. But in the modern era of sprinting athletes are breaking...
THE 11 MISTAKES YOU SHOULD NOT MAKE IF YOU WANT TO RUN FASTER WHEN SPRINTING
In this post I'm going to discuss all those actions and habits that are detrimental to developing and improving your sprinting speed. Obviously if you want to run slower and slower, doing all of these things is the best way to go. Here's a list:
THE SPEED BARRIER AND FLOATING SPRINTS
What if your speed training was actually preventing you from running faster and reaching your true max speed? While it might seem surprising, turns out that all out sprinting over and over again might not make you any faster. If you have your athlete run 30 meters, or 40 meters or 50 meters, sprinting all out...
THE SONG FOR FASTER SPRINT STARTS – BLOCK SETUP
2 foot lengths to the front pedal. 3 foot lengths to the back.
The pedals should be at 45 degrees for the fastets angle of attack.
Once your blocks are set, you gotta take a few steps back.
Check your work. Make sure that they´re straight and aligned with the track.
Now push them...
THE INSANE WAYS TRACK AND FIELD TRANSFORMS YOUR BODY
No other sport tests the extremes of human performance like track and field. The physical demands of each event are so confused and singular that athletes must push their body and training to the very limits of what is possible.
In the same arena you´ll see the pinnacle of human strength...
THE PYRAMID OF SPEED AND STRENGTH TRAINING
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
TWO WAYS TO RUN SPEED DETERMINED BY YOUR MORPHOLOGY
In sprinting form makes function. What does this mean? It means that the sprint technique is highly dependent on the differences in muscular balance between agonist and antagonist muscles.
Kelly Baggett distinguishes in his book "No-Bull Speed ​​Development Manual" two types of runners based on the predominance of one muscle group...
THE TWO TYPES OF SPRINTERS DEFINED BY KELLY BAGGETT
According to Kelly Baggett in his book "No-Bull Speed ​​Development Manual", if we look at the way athletes sprint, especially at the amateur level, we can broadly differentiate two types of sprinters: athletes who are faster than strong and athletes who are stronger than fast. Below we are going to...
THE DIFFERENT PHASES OF THE 100 METER DASH RACE
The 100 meter dash race is the most popular event in track and field and to be successful in it, apart from having a very refined sprint technique and high levels of explosiveness, it is necessary to understand how the evolution of the race is throughout its course. All of...
Strength Training
HOW TO DO SEATED PIN PRESSES
Today I'm going to explain how to set up and perform seated pin presses when equipment limitations prevent you from using the standing lift. If you're training at a gym that's not a Starting Strength gym or a Starting Strength affiliate, you might not have the proper equipment to do...
THE PROPER BENCH PRESS SETUP
The bench press is everybody's favorite exercise in the gym. When you first start lifting weights, the first thing you do is bench press. The reason for that is because the perception about the bench press is that it makes you look better. The bench press is the most important...
THE MECHANICALLY CORRECT PULL
Pulling a bar off of the ground is a really fundamental process. It's what weightlifting is all about. It's the reaction between the loaded barbell, you and gravity. Gravity pulls in one direction: it pulls straight down. You're interacting with the floor with your feet. This means that the reaction...
MOVE THE BAR FASTER
In this post, I'm going to explain one of the Starting Strength coach Rusty's favorite cues and why you need to move the bar faster. Rusty is a coach at the Wichita Falls Athletic Club.
HOW TO CHOOSE A TRAINING PARTNER
Today we're going to talk about training partners. We're going to discuss qualities that make a lifting partner a valuable asset. Training partners are a real good thing to have one up. It's not entirely necessary, especially if you can't find a good one. But if you can find a good one,...
CRUSH THE BAR
If you're going to grab a barbell, grab the barbell. According to Rusty, Starting Strength coach at the Wichita Falls Athletic Club, you should be squeezing the barbell while lifting. "Crushing the bar" is a coaching cue that he uses a lot with kids and clients that are kind of...
DON’T MAKE THESE PRESS MISTAKES
In this post I'm going to explain the bar position starting in the press and some common press position mistakes seen in those with long forearms.
The first common mistake is starting the bar too high whenever you're pressing. Rusty, coach at the Wichita Falls Athletic Club, sees this normally whenever...
WHAT TO DO IF YOU MISS STRENGTH TRAINING DAYS
If you are training, not just working out at the gym, but doing a program that requires that you do certain things at certain times throughout the week with specified amounts of weight, you are approaching strength training in a way that most people do not because most people do...
HOW TO PROPERLY BREATH WITH A LIFTING BELT
Today I'm going to explain about something a little more basic, but very important. I´m going to take you through basic anatomy and mechanics of a proper breath with a belt. When we aren't thinking about it, we normally take breaths properly. If you're like going to dive underwater or...
THE PROPER PLACEMENT OF THE BAR IN THE SQUAT
I´m going to take you through the proper placement for the bar in the squat, discussing the effects of the position for training, and how the back musculature and forearms support this position during the movement.
In Starting Strength training they do what Mark Rippetoe calls the low-bar squat position. The...
DON´T DROP THE BAR
Let's talk about the most effective way to use the power rack for squatting. The power rack is an essential tool for training. Mark Rippetoe, the author of Starting Strength, doesn't regard it as optional. They don't squat off of squat stands at the Wichita Falls Athletic Club. They always...
HOW TO WRAP YOUR THUMBS
In this post you´re going to know how, why, and when to use a thumb wrap for pulls. There's a million different ways to tape your thumb. I'm going to show you the way that Rusty, coach at the Wichita Falls Athletic Club, likes to do it and when he...
SHOULD OLDER PEOPLE DEADLIFT?
There's a lot of bad information out that saying deadlifts are bad for you. They're not. Starting Strength coach Rusty from the Wichita Falls Athletic Club has an 82 year old client who does deadlifts. If his 82 year old can get in there and deadlift, you can. Deadlifts aren't...
HOW TO DO GUIDED RACK PULLS
How can you apply stress with pulls to train strength and balance when stability issues are present? In this post I´m going to show you a way that Starting Strength coach at the Wichita Falls Athletic Club, Carmen Phillips, uses to set up in the rack to get the job...
SQUATTING WITH LIMITED SHOULDER RANGE OF MOTION
What do you do when injuries and structural changes make it so that holding the bar in the squat is limiting? In this post I´ll show a couple options that Rusty and Carmen, both coaches at the Wichita Falls Athletic Club, use so that their clients can still train the...
HOW TO PRESS AGAINST THE RACK
We're going to talk about the monolift today. When you're benching by yourself, you need to be safe. The monolift and a good power rack is a good combination to stay safe while still lifting the heaviest amounts of weights as you can. So we're going to talk about how...
HOW TO SET UP THE MONOLIFT IN THE RACK FOR A SAFE BENCH PRESS
We're going to talk about the monolift today. When you're benching by yourself, you need to be safe. The monolift and a good power rack is a good combination to stay safe while still lifting the heaviest amounts of weights as you can. So we're going to talk about how...
WHAT IS THE PROPER SQUAT DEPTH AND WHY?
Today we´re going to discuss the standard for squat depth, comparing and contrasting the positions in high squats with proper squats.
In Starting Strength, coaches like Rusty from the Wichita Falls Athletic Club have the reasons why they want to be squatting to the proper depth. It involves the hamstring, back...
STOP THROWING THE BAR FORWARD IN YOUR PRESS
Today we´re going to talk about a common movement error starting the bar in the press that throws the bar forward and how to stop this from happening.
Starting Strength coaches teach a hip movement when doing the press. The trainee dip the bar and drive through the bar. The bar...
PULLING WITH A DEADLIFT BAR
Today we´re going to explain what a deadlift bar is and how it can be used. Let's first talk about the difference between a deadlift bar and a regular standard bar. Some examples of stardand bar are:
The Texas Strength System bar. It has really good knurling. The only thing that...
IMPROVE YOUR SNATCH DOING SNATCH BALANCE DRILLS
Today we're going to be talking about the Olympic lifts. We're going to be talking about the snatch and one of the best accessory lifts to do for the snatch.
The snatch and the clean have a similarity: it is a rapid extension, then a drop to get under the bar...
HOW TO USE STRAPS FOR YOUR HEAVY DEADLIFTS, RACK PULLS, OR OTHER LIFTS
As you progress in your lifting and in your pulls, you will need to use some kind of an aid with your grips, especially if you're doing rack pulls, if you're doing heavy shrugs or if you're doing a lot of volume on your pulls. Sometimes just alternating the grip...
3 SIMPLE BENCH PRESS TIPS
We're going to talk about bench press tips. These are three quick tips that Starting Strength coach Pete Troupos brings us. He thinks they might help out your bench press. Hopefully, you find them useful.
The first tip is going to be about grip and gripping the out of the bar....
IMPROVE YOUR FOOTWORK IN THE SPLIT JERK
Josh Wells is a Starting Strength coach and he´s been doing Olympic weightlifting for over 26 years. Today I'm going to explain to you based on the experience and knowledge of coach Josh Wells about how to improve foot position in the split jerk as you move under the bar...
THE IMPORTANCE OF FOREARM POSITION IN THE BENCH PRESS TO AVOID IMPINGEMENT AT THE SHOULDER
In the last post we talked about the close grip bench. We explained why you would do a close grip bench, how to do close grip bench... Now, we´re going to talk about the way is teached the regular bench press, that is to say, the standard bench press from...
WHAT GRIP WIDTH SHOULD YOU USE IN THE BENCH PRESS?
The width of your grip on the bench press is a relatively important variable in the training effect you obtain from the exercise. A wide grip on a bench press is typically what is used in powerlifting meets because the wider grip in the bench press reduces the range of...
HOW TO WARMUP FOR BARBELL TRAINING
We're going to explain about how to warm up during the Starting Strength novice linear progression. We have to know the difference between work sets and warm-up sets. Work sets are done for the stress that we're going to apply for today's workouts. An example might be 200 lb for...
DON´T GIVE UP ON THE PRESS
In this post, I´m going to discuss how to use the hips and torso in a press without the bounce - sometimes called "Press 1.0" - for lifters who are unable to incorporate the dynamic start. This explanation comes from the Starting Strength Coach Andrew Lewis.
The correct use of the...
HOW TO RESET BAR POSITION IN THE DEADLIFT
Bar position at the start of each pull is critical. In this post I´ll explain the method coach Rusty from Wichita Falls Athletic Club utilizes for getting reps 2+ set correctly without spending time searching for the sweet spot.
Today we're going to talk about the deadlift, particularly the second, third,...
HOW TO CARE FOR YOUR GYM
In this post we discuss how to keep up the gym with appropriate organization, operation of equipment, and cleanup. Respect the place you train.
Mess is a this is a minor deal in most gyms, but in a formal gym like Wichita Falls Athletic Club the plate racks are organized in...
FROM LAT MACHINE TO CHIN UPS
In this post I'm going to explain about what to do if you can't get chin ups. Whether you're a client or you are in the gym doing this yourself, you might not be able to do chin ups right off the bar.
Generally we put in chin-ups on our light...
WHY LIFTING SHOES ARE NOT OPTIONAL?
The right shoes are an essential tool for developing strength as they improve your relationship with the floor and allow you to train more effectively. Common features of a good shoe for strength training include a stiff, non-compressible sole, slight heel, adequate toe box, and metatarsal strap.
Starting Strength coaches always...
USING THE LEG PRESS TO BUILD STRENGTH TO SQUAT
In this post I´m going to explain how the leg press can be used to incrementally load a new trainee to develop the leg strength needed to squat.
A leg press machine is one of the most constant features of commercial gyms all over the world. Everybody's got a leg press...
OPTIMIZING YOUR LIFTING BELT: WHEN TO USE A 3-INCH AND A 4-INCH?
In this post I go into detail on using a 3 vs 4 inch belt for lifters of different sizes on different lifts. Can you get into proper extension and set your breath with a good Valsalva maneuver? Does the belt jam into your ribs, pelvis or glutes? Choose wisely.
THE GREAT LIFTER DILEMMA
One of the biggest problems lifters face, especially those pushing heavy weight, is managing their rest periods. You need to recover enough to be able to give a strong effort, but you don't want to cool down so much that you lose that readiness. But what happens when the most...
LEARN TO DO THE BASIC LIFTS OF THE STARTING STRENGTH PROGRAM (PART 2)
Mark Rippetoe is the author of the Starting Strength method. This strength training method is the most succesfull way to increase your strength levels, and it's suitable for all audiences: children, adults, and seniors; men and women; and those with fitness goals or those looking to improve athletic performance. It's...
LEARN TO DO THE BASIC LIFTS OF THE STARTING STRENGTH PROGRAM (PART 1)
Mark Rippetoe is the author of the Starting Strength method. This strength training method is the most succesfull way to increase your strength levels, and it's suitable for all audiences: children, adults, and seniors; men and women; and those with fitness goals or those looking to improve athletic performance. It's...
HOW YOU SHOULD TRAIN BY ADAPTING TO THE GYM TEMPERATURE
If you are going to start training in your garage at a home gym, you're going to be pretty much at the mercy of the elements because most people's garages are not air conditioned and heated. If you've got a utility room that's adjacent to the house and you can...
WHEN SHOULD YOU ADD OLYMPIC LIFTS TO YOUR GYM WORKOUTS?
In the Starting Strength programming we use versions of the Olympic lifts and they're very important to the program. But a lot of people figure out a way to get out of having to do them. The reason they don't want to do them is because they don't know how....
WHAT THINGS DO YOU NEED TO CARRY IN YOUR GYM BAG?
If you're a serious liter, you've got a bag that you carry into the gym when you train that contains things that you need when you're training. Things are obvious like your training shoes. Your belt needs to be in there. Other things that might need to be in the...
HOW TO STRENGTHEN THE START OF THE PULL WITH HALTING DEADLIFTS
In the last post we talked about the rack pull. The rack pull and the halting deadlift are two very important assistance exercises for the full deadlift for more advanced lifters who are pulling heavy weights already. The advantage of using these two instead of just the deadlift is that...
EVERYTHING YOU NEED TO KNOW ABOUT THE RACK PULL: WHY, WHEN, AND HOW
There are two primary assistance exercises for the deadlift. When we say assistance exercises in in this context, we're talking about pieces of the full deadlift that have been pulled out of the deadlift and exercised separately. The first is the rack pull which is the top 2/3 of the...
WHEN CAN YOU START DOING HALTING DEADLIFTS AND RACK PULLS IN YOUR STRENGTH TRAINING?
The Starting Strength method is famous for its utilization of just the basic barbell exercises: the squat, the press, the bench press, the deadlift and the power clean. But circumstances usually later in a person's training history sometimes dictate that the deadlift becomes replaced with two other exercises that essentially...
HOW SHOULD YOU WARM UP FOR PULL UPS OR CHIN UPS?
Pull ups and chin ups are a strength exercise performed with one's own body weight that should be included in any athlete's strength training, regardless of whether they train for competitive purposes or to improve and maintain physical fitness. This fabulous self-loading exercise helps us strengthen our back, improve our...
OVERHEAD PRESS vs BENCH, ÂżWHICH ONE IS THE BEST?
Both the overhead press and the bench press are excellent lifts that should be part of our session to increase our basic strength levels, especially in the upper body. Ideally, they should be introduced in different sessions, as is done in the Starting Strength training methodology, so that overload does...
HOW TO BUILD A WEIGHTLIFTING PLATFORM
In this post I'm going to explain how to build a weightlifting platform. But first I'm going to tell you all the advantages that this structure will bring to your home gym:
Protects your garage floor.
Protects your equipment.
Makes lifting safer.
Makes lifting quieter.
THE RELATIONSHIP BETWEEN IMPROVEMENT IN STRENGTH PERFORMANCE AND THE COMPLEXITY OF TRAINING OVER TIME
Strength training consists of following a program that increases an individual's ability to produce muscular effort against resistance for the purpose of displacing it. This resistance is almost always external, like when we lift an Olympic bar, but it can also be internal resistance, like when we lift our body...
WHEN TO DO MULTI-JOINT EXERCISES AND SINGLE-JOINT EXERCISES?
One way we can classify strengthening exercises is into multi-joint and single-joint.
An exercise is considered multi-joint when several joints move during its execution, so that all muscle groups belonging to a kinetic chain are strengthened. In this way we can say that the entire body is strengthening at the same...
Foundations of Sports Training
Physical Preparation & Programming
IMPROVE YOUR SPORTS PERFORMANCE WITH PLYOMETRIC TRAINING
In athletic performance, when muscles are stretched immediately prior to contraction, they are capable of producing greater forces.
Throwers move in a way that stretches the chest muscles just prior to the throw. This stretching of the chest muscles increases their ability to speed up the implement.
In the jumpers, when the foot contacts...
REMEDIAL CROSSOVER EXERCISES THAT TEACH PROPER DELIVERY MECHANICS IN THROWING EVENTS
The remedial crossover series are a basic approach maneuver and is comprised of exercises outlined by track and field coach Boo Schexnayder used to teach the shuffle and the proceeding crossovers. These movements are essential to the proper set up for the delivery in the javelin, discus, and rotational shot put events....
MED BALL DRILLS FOR THROWING EVENTS
In this post I'm going to introduce two exercises designed by Boo Schexnayder to teach upper and lower body mechanics in the throwing events. These drills are simple and easy to follow, allowing the thrower to focus on basic mechanics during each phase of the throw.
PLYOMETRICS WITH MED BALL THROWS
Plyometrics are one of those elements of training that's crucial for sprinters and jumpers. What the ultimate goal of plyos are is to decrease the amount of time that it takes for the muscle to lengthen and then shorten, but also increase the amount of elastic energy that we can store and release...
HOW TO USE WICKET DRILLS TO TEACH TOP SPEED TECHNIQUE AND MAXIMUM VELOCITY
Teaching speed and sprint technique should not be limited just to sprint drills. According to Jacksonville University Head Coach Ron Grigg, sprint drills do not directly translate to good sprint mechanics because the essential ingredient of force application to the ground is eliminated in most sprint drills. Sprint drills are...
SPRINT BASED FOOTBALL
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. But above all, Tony...
HOW TO RECOVER AFTER SPRINTING WORKOUTS AND STAY INJURY FREE
Learn cool down drills that will improve sprinting technique, speed up recovery and help prevent injuries. A good post workout routine that includes specific cool down drills is a critical component of sprint training. Unfortunately, it's also one of the most overlooked areas when it comes to speed training and...
HOW TO DO FASTER STARTS AND IMPROVE YOUR REACTION TIME
Learn how to sprint faster by improving your start. This post contains some of the key technical aspects of acceleration out of the blocks including posture, force application, and arm movement during the first phase of sprint. I´ll share with you several drills that improve reaction time that coach Karim...
HOW TO DEVELOP TOP SPEED OR MAX VELOCITY
Contrary to popular belief, all out sprinting will not increase speed. Recent studies have shown that sprinting all out will actually cause the nervous system to "record" and reinforce an athletes current max velocity - not help to increase it. If you want to develop and improve your top speed...
5 CORE EXERCISES TO TAKE YOUR JUMPING AND SPRINTING TO THE NEXT LEVEL
If you want to improve your jumps and become a faster, more injury-proof athlete, this core workout is a must-do. In this post we´re going to break down coach Ryan Baily´s top five core strength exercises that his track and field athletes do every day. If you are neglecting to...
OLD SCHOOL PYRAMID vs “FEED THE CATS” PYRAMID
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
MAKE SPEED A PRIORITY IN YOUR SPORT
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
STOP DOING MINDLESS CONDITIONING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE DIFFERENCE BETWEEN “SPEED RESERVE” AND “SPRINT CAPACITY”
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
HOW TO TRAIN FOR SPEED DURING THE OFF SEASON
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
JUMP HIGHER WITH PLYOMETRIC TRAINING DESIGNED BY HORACIO ANSELMI
Horacio Anselmi is a prominent Argentine physical trainer and high-performance coach with over four decades of experience in national and international sports. Below, I'll show you the system he designed for training plyometrics in a structured and organized manner, with the goal of developing and improving the reactive strength of...
LEARN TO DO THE BASIC LIFTS OF THE STARTING STRENGTH PROGRAM (PART 2)
Mark Rippetoe is the author of the Starting Strength method. This strength training method is the most succesfull way to increase your strength levels, and it's suitable for all audiences: children, adults, and seniors; men and women; and those with fitness goals or those looking to improve athletic performance. It's...
LEARN TO DO THE BASIC LIFTS OF THE STARTING STRENGTH PROGRAM (PART 1)
Mark Rippetoe is the author of the Starting Strength method. This strength training method is the most succesfull way to increase your strength levels, and it's suitable for all audiences: children, adults, and seniors; men and women; and those with fitness goals or those looking to improve athletic performance. It's...
THE 10 DON´TS OF SPEED TRAINING
Here are the 10 don´ts of speed training by coach Tony Holler, the autor of the "Feed the Cats" program.
1. Don´t see speed as purely genetic and immutable. There´s a saying that God creates sprinters and coaches create milers. That´s wrong.
2. Don´t sprint without getting timed. If you ain´t getting...
“FEED THE CATS” BASKETBALL PROGRAM
Coach Tony Holler is knowed as a sprint coach and track coach, and the "Feed the Cats" program. "Feed the Cats" has started to venture outward into other sports: lots of stuff right now on lacrosse and rugby, tons of stuff with football... But what about basketball? It´s something coach...
WHEN SHOULD YOU ADD OLYMPIC LIFTS TO YOUR GYM WORKOUTS?
In the Starting Strength programming we use versions of the Olympic lifts and they're very important to the program. But a lot of people figure out a way to get out of having to do them. The reason they don't want to do them is because they don't know how....
HOW SPEED TRAINING CAN IMPACT DISTANCE RUNNERS
According to coach Tony Holler, your body adapts to the specific stresses applied. For example:
If you properly train speed, your body will adapt to run faster.
If you properly train speed endurance, your body will adapt to run faster longer.
If you train long and slow, your body will adapt to run...
THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
HOW TO STRENGTHEN THE START OF THE PULL WITH HALTING DEADLIFTS
In the last post we talked about the rack pull. The rack pull and the halting deadlift are two very important assistance exercises for the full deadlift for more advanced lifters who are pulling heavy weights already. The advantage of using these two instead of just the deadlift is that...
EVERYTHING YOU NEED TO KNOW ABOUT THE RACK PULL: WHY, WHEN, AND HOW
There are two primary assistance exercises for the deadlift. When we say assistance exercises in in this context, we're talking about pieces of the full deadlift that have been pulled out of the deadlift and exercised separately. The first is the rack pull which is the top 2/3 of the...
“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
WHEN CAN YOU START DOING HALTING DEADLIFTS AND RACK PULLS IN YOUR STRENGTH TRAINING?
The Starting Strength method is famous for its utilization of just the basic barbell exercises: the squat, the press, the bench press, the deadlift and the power clean. But circumstances usually later in a person's training history sometimes dictate that the deadlift becomes replaced with two other exercises that essentially...
HOW SHOULD YOU WARM UP FOR PULL UPS OR CHIN UPS?
Pull ups and chin ups are a strength exercise performed with one's own body weight that should be included in any athlete's strength training, regardless of whether they train for competitive purposes or to improve and maintain physical fitness. This fabulous self-loading exercise helps us strengthen our back, improve our...
THE RELATIONSHIP BETWEEN LACTATE CONCENTRATION AND EXERCISE INTENSITY
As we perform physical activity continuously over time (running, swimming, cycling, rowing, etc.), the blood lactate concentration will increase proportionally to the intensity of the effort made. But why is all this important?
Blood lactate levels correlate with blood hydrogen ion (H+) levels. Both are the result of the dissociation of...
THE 11 MISTAKES YOU SHOULD NOT MAKE IF YOU WANT TO RUN FASTER WHEN SPRINTING
In this post I'm going to discuss all those actions and habits that are detrimental to developing and improving your sprinting speed. Obviously if you want to run slower and slower, doing all of these things is the best way to go. Here's a list:
REMEMBERING DOCTOR YESSIS
As of the date I am writing this post, it has been more than a year since Michael Yessis, a great authority in sports science, passed away. It was on September 15, 2023 when he left this world and left us orphans who learned from the methodology and work he...
OVERHEAD PRESS vs BENCH, ÂżWHICH ONE IS THE BEST?
Both the overhead press and the bench press are excellent lifts that should be part of our session to increase our basic strength levels, especially in the upper body. Ideally, they should be introduced in different sessions, as is done in the Starting Strength training methodology, so that overload does...
THE SPEED BARRIER AND FLOATING SPRINTS
What if your speed training was actually preventing you from running faster and reaching your true max speed? While it might seem surprising, turns out that all out sprinting over and over again might not make you any faster. If you have your athlete run 30 meters, or 40 meters or 50 meters, sprinting all out...
THE POWER OF POST-ACTIVATION POTENTIATION
Post-activation potentiation (PAP) is a phenomenon whereby an increase in muscle performance occurs after having performed a conditioning activity that elicits a maximum voluntary contraction, a tetanic contraction, or a series of nerve impulses. The physiological mechanisms that originate this phenomenon remain unknown at present. However, two possible hypotheses are...
THE PYRAMID OF SPEED AND STRENGTH TRAINING
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
THE RELATIONSHIP BETWEEN IMPROVEMENT IN STRENGTH PERFORMANCE AND THE COMPLEXITY OF TRAINING OVER TIME
Strength training consists of following a program that increases an individual's ability to produce muscular effort against resistance for the purpose of displacing it. This resistance is almost always external, like when we lift an Olympic bar, but it can also be internal resistance, like when we lift our body...
STRONG AND FLEXIBLE AT THE SAME TIME: IS IT REALLY POSSIBLE?
Surely you have heard phrases like this from the mouths of many sports coaches: "If you start lifting weights you will get stronger, but you will sacrifice your flexibility and joint mobility." And vice versa: "If your goal is to gain a lot of flexibility you have to avoid lifting...
WHEN TO DO MULTI-JOINT EXERCISES AND SINGLE-JOINT EXERCISES?
One way we can classify strengthening exercises is into multi-joint and single-joint.
An exercise is considered multi-joint when several joints move during its execution, so that all muscle groups belonging to a kinetic chain are strengthened. In this way we can say that the entire body is strengthening at the same...
THE TWO TYPES OF SPRINTERS DEFINED BY KELLY BAGGETT
According to Kelly Baggett in his book "No-Bull Speed ​​Development Manual", if we look at the way athletes sprint, especially at the amateur level, we can broadly differentiate two types of sprinters: athletes who are faster than strong and athletes who are stronger than fast. Below we are going to...
THE IMPORTANCE OF STRENGTH IN SPORTS
Anyone who practices any sporting activity (track and field, artistic gymnastics, martial arts, tennis, team sports…), whether at a professional level or as an amateur, should include strength sessions in their planning for multiple reasons, including mainly all of these:
Sports Season Planning
WHAT TO DO IF YOU MISS STRENGTH TRAINING DAYS
If you are training, not just working out at the gym, but doing a program that requires that you do certain things at certain times throughout the week with specified amounts of weight, you are approaching strength training in a way that most people do not because most people do...
HOW TO DEVELOP TOP SPEED OR MAX VELOCITY
Contrary to popular belief, all out sprinting will not increase speed. Recent studies have shown that sprinting all out will actually cause the nervous system to "record" and reinforce an athletes current max velocity - not help to increase it. If you want to develop and improve your top speed...
MAKE SPEED A PRIORITY IN YOUR SPORT
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
STOP DOING MINDLESS CONDITIONING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE DIFFERENCE BETWEEN “SPEED RESERVE” AND “SPRINT CAPACITY”
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
HOW TO TRAIN FOR SPEED DURING THE OFF SEASON
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
“FEED THE CATS” BASKETBALL PROGRAM
Coach Tony Holler is knowed as a sprint coach and track coach, and the "Feed the Cats" program. "Feed the Cats" has started to venture outward into other sports: lots of stuff right now on lacrosse and rugby, tons of stuff with football... But what about basketball? It´s something coach...
THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
THE 11 MISTAKES YOU SHOULD NOT MAKE IF YOU WANT TO RUN FASTER WHEN SPRINTING
In this post I'm going to discuss all those actions and habits that are detrimental to developing and improving your sprinting speed. Obviously if you want to run slower and slower, doing all of these things is the best way to go. Here's a list:
THE DIFFERENT PHASES OF THE 100 METER DASH RACE
The 100 meter dash race is the most popular event in track and field and to be successful in it, apart from having a very refined sprint technique and high levels of explosiveness, it is necessary to understand how the evolution of the race is throughout its course. All of...
Health / Invisible Training
SHOULD OLDER PEOPLE DEADLIFT?
There's a lot of bad information out that saying deadlifts are bad for you. They're not. Starting Strength coach Rusty from the Wichita Falls Athletic Club has an 82 year old client who does deadlifts. If his 82 year old can get in there and deadlift, you can. Deadlifts aren't...
LEARN THE SHOULDER ROLL BEFORE YOU FALL
Falling is one of the most common causes of injury as we age. That´s why learning how to roll safely can significantly reduce impact, protect your head and neck, and even save your life. In this post, I´ll show you how Carl Paoli teaches people the shoulder roll. The shoulder...
USING THE LEG PRESS TO BUILD STRENGTH TO SQUAT
In this post I´m going to explain how the leg press can be used to incrementally load a new trainee to develop the leg strength needed to squat.
A leg press machine is one of the most constant features of commercial gyms all over the world. Everybody's got a leg press...
HOW TO PREVENT SOFT TISSUE INJURIES
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE 7 GREAT BENEFITS OF SPRINTING BASED ON SCIENCE
Today we're going to be covering the top 7 benefits of sprinting based on science.
BENEFIT #1 - MUSCLE GROWTH
Sprinting is a type of anaerobic exercise. Anaerobic means it does not require oxygen. This is true for sprinting, jumping and heavy weightlifting. All of which build strength and muscle mass.
LEARNING HEALTHY HABITS WITH PHIL HUGO
In this post, I want to highlight a very interesting episode of the Wall Street Wolverine podcast, which I recommend you follow because they typically interview very unique people from whom you learn a lot. In this case, the guest is Phil Hugo, a pharmacist and expert in nutrition and...
HOW SHOULD YOU WARM UP FOR PULL UPS OR CHIN UPS?
Pull ups and chin ups are a strength exercise performed with one's own body weight that should be included in any athlete's strength training, regardless of whether they train for competitive purposes or to improve and maintain physical fitness. This fabulous self-loading exercise helps us strengthen our back, improve our...
GLYCINE: THE AMINO ACID THAT HELPS YOU PROTECT YOUR JOINTS
Joint supplements are quite relevant among athletes, especially among the more experienced ones. The reason for their consumption is due to the load that the joints are subjected to during actions such as running, sprinting, sudden braking, jumping, throwing or hitting, leaving an impact on the cartilage in the form...
FALLING (UKEMI) IN JUDO AND AIKIDO: WHY SHOULD YOU LEARN TO FALL?
Although falls are not accidents that happen to us every day, the risk of falling always exists and can happen at any time and when least expected.
Falls from an already considerable intensity can produce the following effects:
- They can leave after-effects that permanently incapacitate someone from develop a certain profession...
THE IMPORTANCE OF THE POSTERIOR MUSCLE CHAIN
When performing a movement, the muscles of our body act in the form of kinetic chains. But what is a kinetic chain? We understand the kinetic chain as each part of the body (including muscles, joints and nerves), which is related together to produce a certain movement of the bones....
Injuries & Rehabilitation
SHOULD OLDER PEOPLE DEADLIFT?
There's a lot of bad information out that saying deadlifts are bad for you. They're not. Starting Strength coach Rusty from the Wichita Falls Athletic Club has an 82 year old client who does deadlifts. If his 82 year old can get in there and deadlift, you can. Deadlifts aren't...
HOW TO DO GUIDED RACK PULLS
How can you apply stress with pulls to train strength and balance when stability issues are present? In this post I´m going to show you a way that Starting Strength coach at the Wichita Falls Athletic Club, Carmen Phillips, uses to set up in the rack to get the job...
SQUATTING WITH LIMITED SHOULDER RANGE OF MOTION
What do you do when injuries and structural changes make it so that holding the bar in the squat is limiting? In this post I´ll show a couple options that Rusty and Carmen, both coaches at the Wichita Falls Athletic Club, use so that their clients can still train the...
HOW TO PRESS AGAINST THE RACK
We're going to talk about the monolift today. When you're benching by yourself, you need to be safe. The monolift and a good power rack is a good combination to stay safe while still lifting the heaviest amounts of weights as you can. So we're going to talk about how...
USING THE LEG PRESS TO BUILD STRENGTH TO SQUAT
In this post I´m going to explain how the leg press can be used to incrementally load a new trainee to develop the leg strength needed to squat.
A leg press machine is one of the most constant features of commercial gyms all over the world. Everybody's got a leg press...
HOW TO PREVENT SOFT TISSUE INJURIES
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
HOW SHOULD YOU WARM UP FOR PULL UPS OR CHIN UPS?
Pull ups and chin ups are a strength exercise performed with one's own body weight that should be included in any athlete's strength training, regardless of whether they train for competitive purposes or to improve and maintain physical fitness. This fabulous self-loading exercise helps us strengthen our back, improve our...
Sports
Track & Field
HURDLE RHYTHM DRILL
There's three different types of rhythm in the hurdle race:
The rhythm to hurdle 1
The rhythm into and off of the hurdle
The rhythm in between the hurdles
Today we're going to talk about the rhythm into and off of each hurdle. We're going to address how we train them, how we implement them, how to...
ROTATIONAL SHOT PUT SERIES
Today I'm going to highlight coach Boo Schexnayder's teaching progressions for the rotational shot put, while addressing preliminary movements such as the grip, stand and wind. In this post, I define the differences in the positioning of the rotational style and the glide style, offering effective strategies to teach both...
REMEDIAL CROSSOVER EXERCISES THAT TEACH PROPER DELIVERY MECHANICS IN THROWING EVENTS
The remedial crossover series are a basic approach maneuver and is comprised of exercises outlined by track and field coach Boo Schexnayder used to teach the shuffle and the proceeding crossovers. These movements are essential to the proper set up for the delivery in the javelin, discus, and rotational shot put events....
MED BALL DRILLS FOR THROWING EVENTS
In this post I'm going to introduce two exercises designed by Boo Schexnayder to teach upper and lower body mechanics in the throwing events. These drills are simple and easy to follow, allowing the thrower to focus on basic mechanics during each phase of the throw.
PROGRESSION OF SPRINT DRILLS USED TO FIX MECHANICAL ISSUES
Track and field coach Latif Thomas likes to simplify teaching sprint drills to his athletes. In this post, we're going to discuss how he addresses the proper way to both teach and perform drills such as the "A-March", the "A-Skip" and the "Fast Leg". Remember that drills don't teach or...
HOW TO TEACH ACCELERATION DEVELOPMENT
In this post I provide you the Latif Thomas' step-by-step approach for teaching all the skills of acceleration and top speed running, including all of his best coaching cues and strategies.
HOW TO USE WICKET DRILLS TO TEACH TOP SPEED TECHNIQUE AND MAXIMUM VELOCITY
Teaching speed and sprint technique should not be limited just to sprint drills. According to Jacksonville University Head Coach Ron Grigg, sprint drills do not directly translate to good sprint mechanics because the essential ingredient of force application to the ground is eliminated in most sprint drills. Sprint drills are...
AVOID THIS COMMON SPEED KILLER AND MAXIMIZE YOUR SPEED
It's amazing how many sprinters loose speed through external rotation. Learn some quick fixes for one of the most common speed killers out there. When sprinting, you want to line up your forces and hit it as hard as you can. Any external rotation will cause your speed to drop....
THE IMPORTANCE OF PROPER ARM ACTION TO MAXIMIZE YOUR SPRINTING SPEED
Are you looking to boost your sprinting speed and efficiency? In this post, you´ll discover the importance of proper arm action during sprinting and how it can impact your performance. You'll learn about the optimal position for your arms based on your individual strength level, as well as why extending...
WHY RUNNING ON YOUR TOES IS KILLING YOUR SPEED AND WHAT TO DO INSTEAD
Dorsiflexion is one of the most important aspects of proper sprinting form and developing speed. It doesn't matter what the rest of the body is doing. If you don't have correct ground contact, you won't sprint fast. In this post you'll learn why running on your toes dramatically reduces speed.
4 SPRINTING DRILLS THAT DEVELOP PROPER FORM
In this post I show you 4 sprinting drills that are incredibly effective at developing proper form and preparing the body for acceleration work. These drills are an essential element of Ken Harnden´s athletes sprinting workouts and are performed during most of the training year.
TAKE YOUR 40 YARD DASH AND 3 POINT STARTS TO THE NEXT LEVEL
Get faster 40 yard dash times and improve your sprinting performance. A fast 40 yard dash time is one of the benchmarks in football. It can give a player an edge in tryouts and evaluations, and it can also be a factor in determining how much playing time they get...
HOW TO RECOVER AFTER SPRINTING WORKOUTS AND STAY INJURY FREE
Learn cool down drills that will improve sprinting technique, speed up recovery and help prevent injuries. A good post workout routine that includes specific cool down drills is a critical component of sprint training. Unfortunately, it's also one of the most overlooked areas when it comes to speed training and...
IS YOUR SPRINTING TECHNIQUE DIFFERENT WHEN RUNNING 100M AND 400M?
In this post I highlight based on the opinion of Olympic coach Karim Abdel Wahab, some of the key differences and similarities between the 100m and 400m when it comes to sprinting technique. Studies have shown that the 400m runners whose technique is closest to 100m runners are the fastest....
COMMON ERRORS SPRINTERS MAKE AND HOW TO AVOID THEM
Learn some of the most common errors athletes make with sprinting technique and how to avoid them. In this post I ´ll share with you coach the errors coach Karim Abdel Wahab has seen athletes make throughout his time working with elite sprinters as well as football players preparing for...
HOW TO SPRINT FASTER WITH PROPER GROUND CONTACT AND FORCE APPLICATION
Learn how to sprint faster with proper ground contact and force application. One of the biggest misconceptions out there is how the foot strikes the ground (it's not on the toe and not on the heel). This post covers where the foot strikes the ground and why that is important...
HOW TO DO FASTER STARTS AND IMPROVE YOUR REACTION TIME
Learn how to sprint faster by improving your start. This post contains some of the key technical aspects of acceleration out of the blocks including posture, force application, and arm movement during the first phase of sprint. I´ll share with you several drills that improve reaction time that coach Karim...
HOW TO DEVELOP TOP SPEED OR MAX VELOCITY
Contrary to popular belief, all out sprinting will not increase speed. Recent studies have shown that sprinting all out will actually cause the nervous system to "record" and reinforce an athletes current max velocity - not help to increase it. If you want to develop and improve your top speed...
SPRINT FASTER WITH A PROPER FOOT STRIKE
Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop...
HOW TO MAXIMIZE YOUR BLOCK STARTS
Run faster with proper sprinting technique. In order to maximize speed at the start of the race, you need to learn how to properly perform block starts. When done correctly, blocks starts are the best platform to apply maximum force in order to overcome inertia. This post looks at how...
HOW TO DEVELOP PROPER SPRINTING POSTURE: THE HARD POST
Run faster with proper sprinting posture and technique. In order to maximize speed you have to be able to apply maximum force to the ground. This post addresses some of the biggest mistakes made by sprinters and coaches (i.e. staying low and breaking at the waist). In it, I show...
DO YOU HAVE THE RIGHT BODY TO BE FAST?
Do you have the right body to be fast? The hard truth is your parents set your speed potential. We know that's not some hot take. Everyone points it out all the time. But what are the specific physical traits that are supposed to make you fast? Scientists have measured it all: leg length,...
SPRINT AND JUMP LIKE A PRO: THE KEY DIFFERENCES BETWEEN SPEED AND POWER
Many athletes don't understand the difference between force, power, and speed, and how to apply these concepts to their performance. Next, you'll learn how to master the art of power and force and take your sprint and jump performance to new heights. This applies to sprinters, jumpers and even multi...
5 CORE EXERCISES TO TAKE YOUR JUMPING AND SPRINTING TO THE NEXT LEVEL
If you want to improve your jumps and become a faster, more injury-proof athlete, this core workout is a must-do. In this post we´re going to break down coach Ryan Baily´s top five core strength exercises that his track and field athletes do every day. If you are neglecting to...
HOW THE SPINAL ENGINE IMPACTS SPEED AND POWER
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
CAN THE TOE DRAG IN SPRINT STARTS MAKE YOU FASTER?
Does the toe drag make you faster and should you use it to improve your speed? In this post you'll learn:
What the toe drag is (and why most sprinters get it wrong).
Why and when it's used by olympic sprinters.
Some tips that will help you decide if you should implement the...
THE FASTEST WAY TO IMPROVE YOUR SPRINTING MECHANICS
If you want to run faster, you have to apply more force down to the ground. One of the best ways to maximize your force production is to develop great frontside mechanics. So what are frontside mechanics? How are they different from backside mechanics? Can you gain one and lose another? Which one do you...
A-SKIP vs B-SKIP: THE KEY DIFFERENCES YOU NEED TO KNOW
What are the key differences between the A-Skip and the B-Skip? Former Olympian and world record holder Wille Banks has all the answers. Whether you're a sprinter or a jumper, these drills are essential for developing proper ground contact and technique. Most coaches focus on the leg action, but the...
WHY IS STRIDE LENGTH SUCH A BIG DEAL IN SPRINTING?
Stride length significantly impacts sprinting speed. However, there is a right way and a wrong way to increase your stride length. The world's fastest athletes distinguish themselves by having longer strides compared to their slower counterparts. But it's not because they actively try to lengthen each stride. It all comes...
TOP 3 SPRINTING TECHNIQUE DRILLS: THE SIMPLEST WAY TO RUN FASTER
Unlock the secret to sprinting faster with a no-frills approach in this quick guide. Ditch the overwhelm of endless tips and discover how to implement the most effective sprinting drills into your routine effortlessly. Whether you're a seasoned sprinter or a coach looking to enhance your athletes' speed, this post...
THE BIGGEST MISTAKE AMATEUR SPRINTERS MAKE
If you want to maximize your sprinting technique you have to be fluid. In this post you'll learn how to be aggressive while staying relaxed, how to maintain proper sprinting form during maximal efforts and why tension in the face and body can rob you of speed.
Olympic coach Harnden provides...
DO YOU HAVE THE RIGHT LEG LENGTH TO SPRINT FAST?
Do you have the right leg to height ratio to be a fast sprinter? It´s simple. Longer legs are unfair advantage because they cover more ground with each stride. But there´s just one problem: long legs don´t make you faster.
Scientists studied elite sprinters and found absolutely zero connection between leg...
OLD SCHOOL PYRAMID vs “FEED THE CATS” PYRAMID
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
SPRINT FASTER WITH THIS PROVEN TECHNIQUE
If you want to run faster, mastering the start is non-negotiable. In this post, we uncover the crucial techniques of pushing with the front leg and pulling with the back leg to achieve triple extension, a quick first step and optimal separation right from the get-go. This foundational strategy is...
MAKE SPEED A PRIORITY IN YOUR SPORT
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
CAN SPRINTING HELP YOU DUNK?
Dunking a basketball is one of the most captivating things you can do as an athlete, especially if you're under 6 feet tall. Anyone who's ever played basketball has likely fantasized at least once about what it would be like to dunk during a game. The only problem is less...
HOW MUCH FAST TWITCH FIBERS DO ELITE SPRINTERS HAVE?
We can look at muscle fibers as being on a spectrum with slow twitch on one side and fast twitch on the other side.
Type 1, which are slow twitch, uses oxygen to create energy. The upside is they can work for a longer period of time before fatiguing. The downside...
IS SPRINTING THE SECRET BEHIND INSANE ABS?
Six pack abs is one of those things in life that nearly everyone wants at least for one point in their life. But very few obtained. Yet Olympic sprinters don't seem to have that problem. Nearly every single one of them has insane abs. There's a few obvious reasons why....
WHY DO OLYMPIC SPRINTERS HAVE INSANE SHOULDERS?
Have you noticed that Olympic sprinters have insane shoulders? I mean not only are they large in size, but they are also even developed, have impressive flexibility and almost never get injured. According to a study, 36 of all resistance training related injuries occur at the shoulder. They identified the...
HOW TO TRAIN FOR SPEED DURING THE OFF SEASON
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE 7 GREAT BENEFITS OF SPRINTING BASED ON SCIENCE
Today we're going to be covering the top 7 benefits of sprinting based on science.
BENEFIT #1 - MUSCLE GROWTH
Sprinting is a type of anaerobic exercise. Anaerobic means it does not require oxygen. This is true for sprinting, jumping and heavy weightlifting. All of which build strength and muscle mass.
HOW TO FIX ERRORS IN BLOCK STARTS, ACCELERATION AND MAX VELOCITY MECHANICS
Below, you´ll read an analysis by coach Tony Holler, author of the "Feed the Cats" program, on the mechanics of the acceleration and max velocity phases of a sprint. You'll also learn about the most common mistakes people make and several exercises to help you overcome them.
GROUND CONTACT TIME AND VERTICAL FORCE
According to Dr. Ken Clark, every step you sprint from acceleration all the way through the end of a 100 meters or 200 meters, or you name it, you need to apply enough vertical impulse. Impulse is the product of force and time. It's force applied for a period of...
THE 10 DON´TS OF SPEED TRAINING
Here are the 10 don´ts of speed training by coach Tony Holler, the autor of the "Feed the Cats" program.
1. Don´t see speed as purely genetic and immutable. There´s a saying that God creates sprinters and coaches create milers. That´s wrong.
2. Don´t sprint without getting timed. If you ain´t getting...
HOW TO TRAIN THE HORIZONTAL JUMPS: LONG JUMP AND TRIPLE JUMP
According to coach Justin Kinseth, jumping is the glue between those football players and those track athletes, knowing that you can have a field event on the in between that can be able to provide both. You´re getting great plyometric work in, you´re sprinting... The long jump and triple jump...
HOW TO COACH THE HURDLE TRIALS ACCORDING TO THE BASES OF THE “FEED THE CATS”
Let's talk about the hurdles according to coach Tony Holler´s training methodology. One of the biggest things you can do is find your hurdles. A junior set of five hurdles costs $500. You don´t need 10 hurdles. That´s all you need for training. The great thing is they're adjustable to...
HOW SPEED TRAINING CAN IMPACT DISTANCE RUNNERS
According to coach Tony Holler, your body adapts to the specific stresses applied. For example:
If you properly train speed, your body will adapt to run faster.
If you properly train speed endurance, your body will adapt to run faster longer.
If you train long and slow, your body will adapt to run...
THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
WHY RUNNING A SUB 10 SECOND 100M IS STILL MIND-BLOWING
In the world of sports the line between good and great often blurs, but in the 100 meters it´s definitive. They´re fast and then they´re sub 10. Running 100 metres in under 10 seconds marks an athelte´s entry into an elite circle. But in the modern era of sprinting athletes are breaking...
THE 11 MISTAKES YOU SHOULD NOT MAKE IF YOU WANT TO RUN FASTER WHEN SPRINTING
In this post I'm going to discuss all those actions and habits that are detrimental to developing and improving your sprinting speed. Obviously if you want to run slower and slower, doing all of these things is the best way to go. Here's a list:
THE SPEED BARRIER AND FLOATING SPRINTS
What if your speed training was actually preventing you from running faster and reaching your true max speed? While it might seem surprising, turns out that all out sprinting over and over again might not make you any faster. If you have your athlete run 30 meters, or 40 meters or 50 meters, sprinting all out...
IS THE DECATHLON REALLY THE HARDEST SPORT IN THE WORLD?
Who is the world's greatest athlete? There's nothing more challenging or grueling than doing a decathlon. It's the purest form of competition. It's the ultimate measuring stick for all-around capability of the human body.
THE SONG FOR FASTER SPRINT STARTS – BLOCK SETUP
2 foot lengths to the front pedal. 3 foot lengths to the back.
The pedals should be at 45 degrees for the fastets angle of attack.
Once your blocks are set, you gotta take a few steps back.
Check your work. Make sure that they´re straight and aligned with the track.
Now push them...
WHY IS THE 400 METERS THE TOUGHEST EVENT IN TRACK AND FIELD?
In a sport known for pushing the body to its absolute limit, one event stands avobe the rest. A race where no amount of talent or training can spare you from the crushing pain at the finish. A blend of technique, speed and endurance. That´s run right on the razor´s...
THE INSANE WAYS TRACK AND FIELD TRANSFORMS YOUR BODY
No other sport tests the extremes of human performance like track and field. The physical demands of each event are so confused and singular that athletes must push their body and training to the very limits of what is possible.
In the same arena you´ll see the pinnacle of human strength...
THE PYRAMID OF SPEED AND STRENGTH TRAINING
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
TWO WAYS TO RUN SPEED DETERMINED BY YOUR MORPHOLOGY
In sprinting form makes function. What does this mean? It means that the sprint technique is highly dependent on the differences in muscular balance between agonist and antagonist muscles.
Kelly Baggett distinguishes in his book "No-Bull Speed ​​Development Manual" two types of runners based on the predominance of one muscle group...
THE TWO TYPES OF SPRINTERS DEFINED BY KELLY BAGGETT
According to Kelly Baggett in his book "No-Bull Speed ​​Development Manual", if we look at the way athletes sprint, especially at the amateur level, we can broadly differentiate two types of sprinters: athletes who are faster than strong and athletes who are stronger than fast. Below we are going to...
THE DIFFERENT PHASES OF THE 100 METER DASH RACE
The 100 meter dash race is the most popular event in track and field and to be successful in it, apart from having a very refined sprint technique and high levels of explosiveness, it is necessary to understand how the evolution of the race is throughout its course. All of...
Weightlifting
HOW TO WRAP YOUR THUMBS
In this post you´re going to know how, why, and when to use a thumb wrap for pulls. There's a million different ways to tape your thumb. I'm going to show you the way that Rusty, coach at the Wichita Falls Athletic Club, likes to do it and when he...
IMPROVE YOUR SNATCH DOING SNATCH BALANCE DRILLS
Today we're going to be talking about the Olympic lifts. We're going to be talking about the snatch and one of the best accessory lifts to do for the snatch.
The snatch and the clean have a similarity: it is a rapid extension, then a drop to get under the bar...
IMPROVE YOUR FOOTWORK IN THE SPLIT JERK
Josh Wells is a Starting Strength coach and he´s been doing Olympic weightlifting for over 26 years. Today I'm going to explain to you based on the experience and knowledge of coach Josh Wells about how to improve foot position in the split jerk as you move under the bar...
WHEN SHOULD YOU ADD OLYMPIC LIFTS TO YOUR GYM WORKOUTS?
In the Starting Strength programming we use versions of the Olympic lifts and they're very important to the program. But a lot of people figure out a way to get out of having to do them. The reason they don't want to do them is because they don't know how....
HOW TO BUILD A WEIGHTLIFTING PLATFORM
In this post I'm going to explain how to build a weightlifting platform. But first I'm going to tell you all the advantages that this structure will bring to your home gym:
Protects your garage floor.
Protects your equipment.
Makes lifting safer.
Makes lifting quieter.
Gymnastics & Calisthenics
LEARN THE HEADSTAND SAFELY IN 10 STEP SEQUENCE
Unlock the foundation of balance and control with this 10-step headstand sequence established by Carl Paoli. This post breaks the headstand down into clear, simple steps. So anyone can learn safely, build confidence, and improve body awareness. You’ll learn how to set your hands, place your head, engage your core,...
LEARN THE SHOULDER ROLL BEFORE YOU FALL
Falling is one of the most common causes of injury as we age. That´s why learning how to roll safely can significantly reduce impact, protect your head and neck, and even save your life. In this post, I´ll show you how Carl Paoli teaches people the shoulder roll. The shoulder...
FROM LAT MACHINE TO CHIN UPS
In this post I'm going to explain about what to do if you can't get chin ups. Whether you're a client or you are in the gym doing this yourself, you might not be able to do chin ups right off the bar.
Generally we put in chin-ups on our light...
HOW TO BUILD A PULL UP BAR
At one point, I considered building a pull-up bar in a space in my garden to routinely do pull-ups and try to achieve my goal of doing muscle-ups. Whenever I wanted to do pull-ups, I had to go to a gym, and I was tired of relying on them for...
SIMONE BILES TRIUMPHS AT THE 2024 PARIS OLYMPIC GAMES
Congratulations to Simone Biles ("The Goat") for her impeccable performances at the Paris 2024 Olympic Games and for her 4 medals:
Women's Artistic Gymnastics All-Around (GOLD)
Women's Artistic Gymnastics Team (GOLD)
Women's Vault (GOLD)
Women's Floor Exercise (SILVER)
Watching this gymnast perform is a real treat and a delight for anyone's eyes. Her agility, her...
Team Sports
SPRINT BASED FOOTBALL
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. But above all, Tony...
OLD SCHOOL PYRAMID vs “FEED THE CATS” PYRAMID
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
MAKE SPEED A PRIORITY IN YOUR SPORT
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
STOP DOING MINDLESS CONDITIONING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE DIFFERENCE BETWEEN “SPEED RESERVE” AND “SPRINT CAPACITY”
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
HOW TO TRAIN FOR SPEED DURING THE OFF SEASON
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
THE 10 DON´TS OF SPEED TRAINING
Here are the 10 don´ts of speed training by coach Tony Holler, the autor of the "Feed the Cats" program.
1. Don´t see speed as purely genetic and immutable. There´s a saying that God creates sprinters and coaches create milers. That´s wrong.
2. Don´t sprint without getting timed. If you ain´t getting...
“FEED THE CATS” BASKETBALL PROGRAM
Coach Tony Holler is knowed as a sprint coach and track coach, and the "Feed the Cats" program. "Feed the Cats" has started to venture outward into other sports: lots of stuff right now on lacrosse and rugby, tons of stuff with football... But what about basketball? It´s something coach...
THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
PASSING DYNAMICS IN TEAM SPORTS
In this post, I want to present different situations that can occur in team sports where the ball is played and both teams share the field. I'll also explain how you should proceed to resolve each of these situations from a defensive perspective, with the goal of preventing the pass...
“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the...
THE 11 MISTAKES YOU SHOULD NOT MAKE IF YOU WANT TO RUN FASTER WHEN SPRINTING
In this post I'm going to discuss all those actions and habits that are detrimental to developing and improving your sprinting speed. Obviously if you want to run slower and slower, doing all of these things is the best way to go. Here's a list:
THE PYRAMID OF SPEED AND STRENGTH TRAINING
Just as there is Maslow's pyramid and the food pyramid, coach Tony Holler has developed his own pyramid aimed at performance in situational sports. Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a...
THE TWO TYPES OF SPRINTERS DEFINED BY KELLY BAGGETT
According to Kelly Baggett in his book "No-Bull Speed ​​Development Manual", if we look at the way athletes sprint, especially at the amateur level, we can broadly differentiate two types of sprinters: athletes who are faster than strong and athletes who are stronger than fast. Below we are going to...
THE DIFFERENT PHASES OF THE 100 METER DASH RACE
The 100 meter dash race is the most popular event in track and field and to be successful in it, apart from having a very refined sprint technique and high levels of explosiveness, it is necessary to understand how the evolution of the race is throughout its course. All of...
Scientific Branches
Exercise Phisiology
PLYOMETRICS WITH MED BALL THROWS
Plyometrics are one of those elements of training that's crucial for sprinters and jumpers. What the ultimate goal of plyos are is to decrease the amount of time that it takes for the muscle to lengthen and then shorten, but also increase the amount of elastic energy that we can store and release...
SPRINT BASED FOOTBALL
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. But above all, Tony...
HOW TO RECOVER AFTER SPRINTING WORKOUTS AND STAY INJURY FREE
Learn cool down drills that will improve sprinting technique, speed up recovery and help prevent injuries. A good post workout routine that includes specific cool down drills is a critical component of sprint training. Unfortunately, it's also one of the most overlooked areas when it comes to speed training and...
IS YOUR SPRINTING TECHNIQUE DIFFERENT WHEN RUNNING 100M AND 400M?
In this post I highlight based on the opinion of Olympic coach Karim Abdel Wahab, some of the key differences and similarities between the 100m and 400m when it comes to sprinting technique. Studies have shown that the 400m runners whose technique is closest to 100m runners are the fastest....
DO YOU HAVE THE RIGHT BODY TO BE FAST?
Do you have the right body to be fast? The hard truth is your parents set your speed potential. We know that's not some hot take. Everyone points it out all the time. But what are the specific physical traits that are supposed to make you fast? Scientists have measured it all: leg length,...
CAN SPRINTING HELP YOU DUNK?
Dunking a basketball is one of the most captivating things you can do as an athlete, especially if you're under 6 feet tall. Anyone who's ever played basketball has likely fantasized at least once about what it would be like to dunk during a game. The only problem is less...
HOW MUCH FAST TWITCH FIBERS DO ELITE SPRINTERS HAVE?
We can look at muscle fibers as being on a spectrum with slow twitch on one side and fast twitch on the other side.
Type 1, which are slow twitch, uses oxygen to create energy. The upside is they can work for a longer period of time before fatiguing. The downside...
IS SPRINTING THE SECRET BEHIND INSANE ABS?
Six pack abs is one of those things in life that nearly everyone wants at least for one point in their life. But very few obtained. Yet Olympic sprinters don't seem to have that problem. Nearly every single one of them has insane abs. There's a few obvious reasons why....
WHY DO OLYMPIC SPRINTERS HAVE INSANE SHOULDERS?
Have you noticed that Olympic sprinters have insane shoulders? I mean not only are they large in size, but they are also even developed, have impressive flexibility and almost never get injured. According to a study, 36 of all resistance training related injuries occur at the shoulder. They identified the...
THE 7 GREAT BENEFITS OF SPRINTING BASED ON SCIENCE
Today we're going to be covering the top 7 benefits of sprinting based on science.
BENEFIT #1 - MUSCLE GROWTH
Sprinting is a type of anaerobic exercise. Anaerobic means it does not require oxygen. This is true for sprinting, jumping and heavy weightlifting. All of which build strength and muscle mass.
HOW SPEED TRAINING CAN IMPACT DISTANCE RUNNERS
According to coach Tony Holler, your body adapts to the specific stresses applied. For example:
If you properly train speed, your body will adapt to run faster.
If you properly train speed endurance, your body will adapt to run faster longer.
If you train long and slow, your body will adapt to run...
THE RELATIONSHIP BETWEEN LACTATE CONCENTRATION AND EXERCISE INTENSITY
As we perform physical activity continuously over time (running, swimming, cycling, rowing, etc.), the blood lactate concentration will increase proportionally to the intensity of the effort made. But why is all this important?
Blood lactate levels correlate with blood hydrogen ion (H+) levels. Both are the result of the dissociation of...
WHY IS THE 400 METERS THE TOUGHEST EVENT IN TRACK AND FIELD?
In a sport known for pushing the body to its absolute limit, one event stands avobe the rest. A race where no amount of talent or training can spare you from the crushing pain at the finish. A blend of technique, speed and endurance. That´s run right on the razor´s...
THE POWER OF POST-ACTIVATION POTENTIATION
Post-activation potentiation (PAP) is a phenomenon whereby an increase in muscle performance occurs after having performed a conditioning activity that elicits a maximum voluntary contraction, a tetanic contraction, or a series of nerve impulses. The physiological mechanisms that originate this phenomenon remain unknown at present. However, two possible hypotheses are...
THE INSANE WAYS TRACK AND FIELD TRANSFORMS YOUR BODY
No other sport tests the extremes of human performance like track and field. The physical demands of each event are so confused and singular that athletes must push their body and training to the very limits of what is possible.
In the same arena you´ll see the pinnacle of human strength...
PHYSIOLOGY OF SKELETAL MUSCLE (PART 4): TYPES OF MUSCLE CONTRACTION
Depending on the relationship that an individual establishes with external resistances, muscle activation can lead to three different contractions:
CONCENTRIC: With shortening of muscle fibers. Overcoming external resistance. The external force acts in the opposite direction to the movement.
ECCENTRIC: With lengthening of muscle fibers. Assignment to external resistance. The external force...
PHYSIOLOGY OF SKELETAL MUSCLE (PART 3): TYPES OF MUSCLE FIBERS
Skeletal muscle is a tissue capable of making a wide range of functional demands, from performing highly precise movements for which little force is required, to maximum contractions, to maintaining the body's posture. This versatility is due, in part, to the existence of several types of muscle cells or fibers,...
PHYSIOLOGY OF SKELETAL MUSCLE (PART 2): MUSCLE CONTRACTION
At rest, the thin and thick filaments of a sarcomere slightly overlap. During contraction, the thin and thick filaments slide past each other bringing the Z lines closer to the center of the sarcomere.
Contraction is stimulated when the muscle fiber innervating α motor neuron releases the neurotransmitter acetylcholine as a...
PHYSIOLOGY OF SKELETAL MUSCLE (PART 1): THE STRUCTURE OF SKELETAL MUSCLE
The human body contains approximately 650 muscles and the different sets of muscles are enveloped by a membrane of connective tissue called the fascia (e.g., thoracolumbar fascia).
The functional and structural unit of muscle tissue is the muscle fiber, differentiated muscle cell or myocyte. Each muscle fiber is surrounded by a...
THE DIFFERENT PHASES OF THE 100 METER DASH RACE
The 100 meter dash race is the most popular event in track and field and to be successful in it, apart from having a very refined sprint technique and high levels of explosiveness, it is necessary to understand how the evolution of the race is throughout its course. All of...
Kinesiology
IMPROVE YOUR SPORTS PERFORMANCE WITH PLYOMETRIC TRAINING
In athletic performance, when muscles are stretched immediately prior to contraction, they are capable of producing greater forces.
Throwers move in a way that stretches the chest muscles just prior to the throw. This stretching of the chest muscles increases their ability to speed up the implement.
In the jumpers, when the foot contacts...
HOW TO TEACH ACCELERATION DEVELOPMENT
In this post I provide you the Latif Thomas' step-by-step approach for teaching all the skills of acceleration and top speed running, including all of his best coaching cues and strategies.
PLYOMETRICS WITH MED BALL THROWS
Plyometrics are one of those elements of training that's crucial for sprinters and jumpers. What the ultimate goal of plyos are is to decrease the amount of time that it takes for the muscle to lengthen and then shorten, but also increase the amount of elastic energy that we can store and release...
HOW TO PROPERLY BREATH WITH A LIFTING BELT
Today I'm going to explain about something a little more basic, but very important. I´m going to take you through basic anatomy and mechanics of a proper breath with a belt. When we aren't thinking about it, we normally take breaths properly. If you're like going to dive underwater or...
WHY RUNNING ON YOUR TOES IS KILLING YOUR SPEED AND WHAT TO DO INSTEAD
Dorsiflexion is one of the most important aspects of proper sprinting form and developing speed. It doesn't matter what the rest of the body is doing. If you don't have correct ground contact, you won't sprint fast. In this post you'll learn why running on your toes dramatically reduces speed.
4 SPRINTING DRILLS THAT DEVELOP PROPER FORM
In this post I show you 4 sprinting drills that are incredibly effective at developing proper form and preparing the body for acceleration work. These drills are an essential element of Ken Harnden´s athletes sprinting workouts and are performed during most of the training year.
HOW TO RECOVER AFTER SPRINTING WORKOUTS AND STAY INJURY FREE
Learn cool down drills that will improve sprinting technique, speed up recovery and help prevent injuries. A good post workout routine that includes specific cool down drills is a critical component of sprint training. Unfortunately, it's also one of the most overlooked areas when it comes to speed training and...
COMMON ERRORS SPRINTERS MAKE AND HOW TO AVOID THEM
Learn some of the most common errors athletes make with sprinting technique and how to avoid them. In this post I ´ll share with you coach the errors coach Karim Abdel Wahab has seen athletes make throughout his time working with elite sprinters as well as football players preparing for...
HOW TO SPRINT FASTER WITH PROPER GROUND CONTACT AND FORCE APPLICATION
Learn how to sprint faster with proper ground contact and force application. One of the biggest misconceptions out there is how the foot strikes the ground (it's not on the toe and not on the heel). This post covers where the foot strikes the ground and why that is important...
HOW TO DO FASTER STARTS AND IMPROVE YOUR REACTION TIME
Learn how to sprint faster by improving your start. This post contains some of the key technical aspects of acceleration out of the blocks including posture, force application, and arm movement during the first phase of sprint. I´ll share with you several drills that improve reaction time that coach Karim...
SPRINT FASTER WITH A PROPER FOOT STRIKE
Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop...
HOW TO MAXIMIZE YOUR BLOCK STARTS
Run faster with proper sprinting technique. In order to maximize speed at the start of the race, you need to learn how to properly perform block starts. When done correctly, blocks starts are the best platform to apply maximum force in order to overcome inertia. This post looks at how...
WHAT GRIP WIDTH SHOULD YOU USE IN THE BENCH PRESS?
The width of your grip on the bench press is a relatively important variable in the training effect you obtain from the exercise. A wide grip on a bench press is typically what is used in powerlifting meets because the wider grip in the bench press reduces the range of...
HOW TO DEVELOP PROPER SPRINTING POSTURE: THE HARD POST
Run faster with proper sprinting posture and technique. In order to maximize speed you have to be able to apply maximum force to the ground. This post addresses some of the biggest mistakes made by sprinters and coaches (i.e. staying low and breaking at the waist). In it, I show...
5 CORE EXERCISES TO TAKE YOUR JUMPING AND SPRINTING TO THE NEXT LEVEL
If you want to improve your jumps and become a faster, more injury-proof athlete, this core workout is a must-do. In this post we´re going to break down coach Ryan Baily´s top five core strength exercises that his track and field athletes do every day. If you are neglecting to...
HOW THE SPINAL ENGINE IMPACTS SPEED AND POWER
Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author...
CAN THE TOE DRAG IN SPRINT STARTS MAKE YOU FASTER?
Does the toe drag make you faster and should you use it to improve your speed? In this post you'll learn:
What the toe drag is (and why most sprinters get it wrong).
Why and when it's used by olympic sprinters.
Some tips that will help you decide if you should implement the...
THE FASTEST WAY TO IMPROVE YOUR SPRINTING MECHANICS
If you want to run faster, you have to apply more force down to the ground. One of the best ways to maximize your force production is to develop great frontside mechanics. So what are frontside mechanics? How are they different from backside mechanics? Can you gain one and lose another? Which one do you...
A-SKIP vs B-SKIP: THE KEY DIFFERENCES YOU NEED TO KNOW
What are the key differences between the A-Skip and the B-Skip? Former Olympian and world record holder Wille Banks has all the answers. Whether you're a sprinter or a jumper, these drills are essential for developing proper ground contact and technique. Most coaches focus on the leg action, but the...
WHY IS STRIDE LENGTH SUCH A BIG DEAL IN SPRINTING?
Stride length significantly impacts sprinting speed. However, there is a right way and a wrong way to increase your stride length. The world's fastest athletes distinguish themselves by having longer strides compared to their slower counterparts. But it's not because they actively try to lengthen each stride. It all comes...
TOP 3 SPRINTING TECHNIQUE DRILLS: THE SIMPLEST WAY TO RUN FASTER
Unlock the secret to sprinting faster with a no-frills approach in this quick guide. Ditch the overwhelm of endless tips and discover how to implement the most effective sprinting drills into your routine effortlessly. Whether you're a seasoned sprinter or a coach looking to enhance your athletes' speed, this post...
CAN SPRINTING HELP YOU DUNK?
Dunking a basketball is one of the most captivating things you can do as an athlete, especially if you're under 6 feet tall. Anyone who's ever played basketball has likely fantasized at least once about what it would be like to dunk during a game. The only problem is less...
HOW MUCH FAST TWITCH FIBERS DO ELITE SPRINTERS HAVE?
We can look at muscle fibers as being on a spectrum with slow twitch on one side and fast twitch on the other side.
Type 1, which are slow twitch, uses oxygen to create energy. The upside is they can work for a longer period of time before fatiguing. The downside...
IS SPRINTING THE SECRET BEHIND INSANE ABS?
Six pack abs is one of those things in life that nearly everyone wants at least for one point in their life. But very few obtained. Yet Olympic sprinters don't seem to have that problem. Nearly every single one of them has insane abs. There's a few obvious reasons why....
WHY DO OLYMPIC SPRINTERS HAVE INSANE SHOULDERS?
Have you noticed that Olympic sprinters have insane shoulders? I mean not only are they large in size, but they are also even developed, have impressive flexibility and almost never get injured. According to a study, 36 of all resistance training related injuries occur at the shoulder. They identified the...
REMEMBERING DOCTOR YESSIS
As of the date I am writing this post, it has been more than a year since Michael Yessis, a great authority in sports science, passed away. It was on September 15, 2023 when he left this world and left us orphans who learned from the methodology and work he...
TWO WAYS TO RUN SPEED DETERMINED BY YOUR MORPHOLOGY
In sprinting form makes function. What does this mean? It means that the sprint technique is highly dependent on the differences in muscular balance between agonist and antagonist muscles.
Kelly Baggett distinguishes in his book "No-Bull Speed ​​Development Manual" two types of runners based on the predominance of one muscle group...
THE IMPORTANCE OF THE POSTERIOR MUSCLE CHAIN
When performing a movement, the muscles of our body act in the form of kinetic chains. But what is a kinetic chain? We understand the kinetic chain as each part of the body (including muscles, joints and nerves), which is related together to produce a certain movement of the bones....
Biomechanics
ROTATIONAL SHOT PUT SERIES
Today I'm going to highlight coach Boo Schexnayder's teaching progressions for the rotational shot put, while addressing preliminary movements such as the grip, stand and wind. In this post, I define the differences in the positioning of the rotational style and the glide style, offering effective strategies to teach both...
PROGRESSION OF SPRINT DRILLS USED TO FIX MECHANICAL ISSUES
Track and field coach Latif Thomas likes to simplify teaching sprint drills to his athletes. In this post, we're going to discuss how he addresses the proper way to both teach and perform drills such as the "A-March", the "A-Skip" and the "Fast Leg". Remember that drills don't teach or...
THE MECHANICALLY CORRECT PULL
Pulling a bar off of the ground is a really fundamental process. It's what weightlifting is all about. It's the reaction between the loaded barbell, you and gravity. Gravity pulls in one direction: it pulls straight down. You're interacting with the floor with your feet. This means that the reaction...
HOW TO TEACH ACCELERATION DEVELOPMENT
In this post I provide you the Latif Thomas' step-by-step approach for teaching all the skills of acceleration and top speed running, including all of his best coaching cues and strategies.
HOW TO USE WICKET DRILLS TO TEACH TOP SPEED TECHNIQUE AND MAXIMUM VELOCITY
Teaching speed and sprint technique should not be limited just to sprint drills. According to Jacksonville University Head Coach Ron Grigg, sprint drills do not directly translate to good sprint mechanics because the essential ingredient of force application to the ground is eliminated in most sprint drills. Sprint drills are...
HOW TO PROPERLY BREATH WITH A LIFTING BELT
Today I'm going to explain about something a little more basic, but very important. I´m going to take you through basic anatomy and mechanics of a proper breath with a belt. When we aren't thinking about it, we normally take breaths properly. If you're like going to dive underwater or...
THE PROPER PLACEMENT OF THE BAR IN THE SQUAT
I´m going to take you through the proper placement for the bar in the squat, discussing the effects of the position for training, and how the back musculature and forearms support this position during the movement.
In Starting Strength training they do what Mark Rippetoe calls the low-bar squat position. The...
AVOID THIS COMMON SPEED KILLER AND MAXIMIZE YOUR SPEED
It's amazing how many sprinters loose speed through external rotation. Learn some quick fixes for one of the most common speed killers out there. When sprinting, you want to line up your forces and hit it as hard as you can. Any external rotation will cause your speed to drop....
THE IMPORTANCE OF PROPER ARM ACTION TO MAXIMIZE YOUR SPRINTING SPEED
Are you looking to boost your sprinting speed and efficiency? In this post, you´ll discover the importance of proper arm action during sprinting and how it can impact your performance. You'll learn about the optimal position for your arms based on your individual strength level, as well as why extending...
WHY RUNNING ON YOUR TOES IS KILLING YOUR SPEED AND WHAT TO DO INSTEAD
Dorsiflexion is one of the most important aspects of proper sprinting form and developing speed. It doesn't matter what the rest of the body is doing. If you don't have correct ground contact, you won't sprint fast. In this post you'll learn why running on your toes dramatically reduces speed.
4 SPRINTING DRILLS THAT DEVELOP PROPER FORM
In this post I show you 4 sprinting drills that are incredibly effective at developing proper form and preparing the body for acceleration work. These drills are an essential element of Ken Harnden´s athletes sprinting workouts and are performed during most of the training year.
TAKE YOUR 40 YARD DASH AND 3 POINT STARTS TO THE NEXT LEVEL
Get faster 40 yard dash times and improve your sprinting performance. A fast 40 yard dash time is one of the benchmarks in football. It can give a player an edge in tryouts and evaluations, and it can also be a factor in determining how much playing time they get...
IS YOUR SPRINTING TECHNIQUE DIFFERENT WHEN RUNNING 100M AND 400M?
In this post I highlight based on the opinion of Olympic coach Karim Abdel Wahab, some of the key differences and similarities between the 100m and 400m when it comes to sprinting technique. Studies have shown that the 400m runners whose technique is closest to 100m runners are the fastest....
COMMON ERRORS SPRINTERS MAKE AND HOW TO AVOID THEM
Learn some of the most common errors athletes make with sprinting technique and how to avoid them. In this post I ´ll share with you coach the errors coach Karim Abdel Wahab has seen athletes make throughout his time working with elite sprinters as well as football players preparing for...
HOW TO SPRINT FASTER WITH PROPER GROUND CONTACT AND FORCE APPLICATION
Learn how to sprint faster with proper ground contact and force application. One of the biggest misconceptions out there is how the foot strikes the ground (it's not on the toe and not on the heel). This post covers where the foot strikes the ground and why that is important...
HOW TO DO FASTER STARTS AND IMPROVE YOUR REACTION TIME
Learn how to sprint faster by improving your start. This post contains some of the key technical aspects of acceleration out of the blocks including posture, force application, and arm movement during the first phase of sprint. I´ll share with you several drills that improve reaction time that coach Karim...
3 SIMPLE BENCH PRESS TIPS
We're going to talk about bench press tips. These are three quick tips that Starting Strength coach Pete Troupos brings us. He thinks they might help out your bench press. Hopefully, you find them useful.
The first tip is going to be about grip and gripping the out of the bar....
SPRINT FASTER WITH A PROPER FOOT STRIKE
Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop...
HOW TO MAXIMIZE YOUR BLOCK STARTS
Run faster with proper sprinting technique. In order to maximize speed at the start of the race, you need to learn how to properly perform block starts. When done correctly, blocks starts are the best platform to apply maximum force in order to overcome inertia. This post looks at how...
THE IMPORTANCE OF FOREARM POSITION IN THE BENCH PRESS TO AVOID IMPINGEMENT AT THE SHOULDER
In the last post we talked about the close grip bench. We explained why you would do a close grip bench, how to do close grip bench... Now, we´re going to talk about the way is teached the regular bench press, that is to say, the standard bench press from...
WHAT GRIP WIDTH SHOULD YOU USE IN THE BENCH PRESS?
The width of your grip on the bench press is a relatively important variable in the training effect you obtain from the exercise. A wide grip on a bench press is typically what is used in powerlifting meets because the wider grip in the bench press reduces the range of...
HOW TO DEVELOP PROPER SPRINTING POSTURE: THE HARD POST
Run faster with proper sprinting posture and technique. In order to maximize speed you have to be able to apply maximum force to the ground. This post addresses some of the biggest mistakes made by sprinters and coaches (i.e. staying low and breaking at the waist). In it, I show...
DO YOU HAVE THE RIGHT BODY TO BE FAST?
Do you have the right body to be fast? The hard truth is your parents set your speed potential. We know that's not some hot take. Everyone points it out all the time. But what are the specific physical traits that are supposed to make you fast? Scientists have measured it all: leg length,...
SPRINT AND JUMP LIKE A PRO: THE KEY DIFFERENCES BETWEEN SPEED AND POWER
Many athletes don't understand the difference between force, power, and speed, and how to apply these concepts to their performance. Next, you'll learn how to master the art of power and force and take your sprint and jump performance to new heights. This applies to sprinters, jumpers and even multi...
CAN THE TOE DRAG IN SPRINT STARTS MAKE YOU FASTER?
Does the toe drag make you faster and should you use it to improve your speed? In this post you'll learn:
What the toe drag is (and why most sprinters get it wrong).
Why and when it's used by olympic sprinters.
Some tips that will help you decide if you should implement the...
THE FASTEST WAY TO IMPROVE YOUR SPRINTING MECHANICS
If you want to run faster, you have to apply more force down to the ground. One of the best ways to maximize your force production is to develop great frontside mechanics. So what are frontside mechanics? How are they different from backside mechanics? Can you gain one and lose another? Which one do you...
A-SKIP vs B-SKIP: THE KEY DIFFERENCES YOU NEED TO KNOW
What are the key differences between the A-Skip and the B-Skip? Former Olympian and world record holder Wille Banks has all the answers. Whether you're a sprinter or a jumper, these drills are essential for developing proper ground contact and technique. Most coaches focus on the leg action, but the...
WHY IS STRIDE LENGTH SUCH A BIG DEAL IN SPRINTING?
Stride length significantly impacts sprinting speed. However, there is a right way and a wrong way to increase your stride length. The world's fastest athletes distinguish themselves by having longer strides compared to their slower counterparts. But it's not because they actively try to lengthen each stride. It all comes...
TOP 3 SPRINTING TECHNIQUE DRILLS: THE SIMPLEST WAY TO RUN FASTER
Unlock the secret to sprinting faster with a no-frills approach in this quick guide. Ditch the overwhelm of endless tips and discover how to implement the most effective sprinting drills into your routine effortlessly. Whether you're a seasoned sprinter or a coach looking to enhance your athletes' speed, this post...
DO YOU HAVE THE RIGHT LEG LENGTH TO SPRINT FAST?
Do you have the right leg to height ratio to be a fast sprinter? It´s simple. Longer legs are unfair advantage because they cover more ground with each stride. But there´s just one problem: long legs don´t make you faster.
Scientists studied elite sprinters and found absolutely zero connection between leg...
SPRINT FASTER WITH THIS PROVEN TECHNIQUE
If you want to run faster, mastering the start is non-negotiable. In this post, we uncover the crucial techniques of pushing with the front leg and pulling with the back leg to achieve triple extension, a quick first step and optimal separation right from the get-go. This foundational strategy is...
HOW TO FIX ERRORS IN BLOCK STARTS, ACCELERATION AND MAX VELOCITY MECHANICS
Below, you´ll read an analysis by coach Tony Holler, author of the "Feed the Cats" program, on the mechanics of the acceleration and max velocity phases of a sprint. You'll also learn about the most common mistakes people make and several exercises to help you overcome them.
GROUND CONTACT TIME AND VERTICAL FORCE
According to Dr. Ken Clark, every step you sprint from acceleration all the way through the end of a 100 meters or 200 meters, or you name it, you need to apply enough vertical impulse. Impulse is the product of force and time. It's force applied for a period of...
FALLS (UKEMI) IN JUDO AND AIKIDO: SIDE FALL ON THE RIGHT (MIGI YOKO UKEMI)
Below I will explain each of the steps that make up the progression of the teaching-learning process of the side fall on the right (migi yoko ukemi) in judo and aikido. You will always start from the simplest and easiest sequences, then progressively advance in the degree of complexity and...
FALLS (UKEMI) IN JUDO AND AIKIDO: FALLING BACKWARDS (USHIRO UKEMI)
Falling backwards (ushiro ukemi) is the first to be taught and practiced in both judo and aikido because it is the easiest to perform. Below I will explain each of the steps that make up the progression. You will always start from the simplest and easiest sequences, then progressively advance...
FALLING (UKEMI) IN JUDO AND AIKIDO: WHY SHOULD YOU LEARN TO FALL?
Although falls are not accidents that happen to us every day, the risk of falling always exists and can happen at any time and when least expected.
Falls from an already considerable intensity can produce the following effects:
- They can leave after-effects that permanently incapacitate someone from develop a certain profession...
REMEMBERING DOCTOR YESSIS
As of the date I am writing this post, it has been more than a year since Michael Yessis, a great authority in sports science, passed away. It was on September 15, 2023 when he left this world and left us orphans who learned from the methodology and work he...
ANALYSIS OF THE BACKSTROKE TECHNIQUE IN SWIMMING
The backstroke is an alternative swimming style in which the swimmer performs rotating and alternating movements of the arms. To turn, he sinks his head, lifts both legs out of the water and takes momentum off the wall. The existing competition events of this style in swimming are the following:...
ANALYSIS OF THE CRAWL OR FREESTYLE TECHNIQUE IN SWIMMING
The crawl or freestyle is an alternative swimming style in which the swimmer moves using alternative movements of the feet and arms. He is propelled underwater and recovered on the surface. He turns at two or three meters from the wall. The existing competition events of this style in swimming...
TWO WAYS TO RUN SPEED DETERMINED BY YOUR MORPHOLOGY
In sprinting form makes function. What does this mean? It means that the sprint technique is highly dependent on the differences in muscular balance between agonist and antagonist muscles.
Kelly Baggett distinguishes in his book "No-Bull Speed ​​Development Manual" two types of runners based on the predominance of one muscle group...
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