Author name: Hugo Noya Enríquez

Track and field, Physical preparation, Situational sports

THE 10 DON´TS OF SPEED TRAINING

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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 timed, you ain´t sprinting.
3. Don´t dismiss linear speed. There´s nothing more extreme in human movement than sprinting in spikes in a straight line and getting timed.
4. Don´t forget to record, rank and publish. It is truly the food of cats.
5. Don´t speed train in a state of fatigue. If you do, you will never push the central nervous system (CNS).
6. Don´t sprint for more than 5 seconds. Anything you do more than 5 seconds is working on something other than speed.
7. Don´t view speed through a muscular lens. Try to see speed through an electrical lens. Speed is controlled by the central nervous system (CNS).
8. Don´t spend the off-season working on aerobic stuff. If you do, you´ll never get faster. Instead, stack together high level anaerobic work for an aerobic benefit.
9. Don´t ignore max velocity. Too many coaches want to work purely on acceleration. Acceleration does not improve speed, but max velocity improves acceleration.
10. Don´t burn the steak and, of course, feed the cats.

Physical preparation, Basketball, Situational sports, Sports training

“FEED THE CATS” BASKETBALL PROGRAM

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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 Tony Holler knows a lot about because his dad was a basketball coach at the high school and college level for 47 years. Tony Holler played high school basketball for him. He also played college basketball. He really went into teaching with the idea that he was going to be a basketball coach, and he became the youngest head coach in the state of Illinois at the age of 23. Next I´m going to explain the way coach Tony Holler would see a “Feed the Cats” basketball program.

Track and field

HOW TO TRAIN THE HORIZONTAL JUMPS: LONG JUMP AND TRIPLE JUMP

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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 is such an athletes and athletic movement, and also where a football player can delve into and feel like they can be a part of that program even more.

Track and field

HOW TO COACH THE HURDLE TRIALS ACCORDING TO THE BASES OF THE “FEED THE CATS”

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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 18, 20, 24, 27, and 30 inches. As a coach time a 40 yard dash with hurdles at 15 yd and 25 yd for boys, and with hurdles at 13 m and 21.5 m for girls. Do not run trials jumping at full hurdle height. Tony Holler would suggest when you’re trying to find your hurdlers, to put on soft surface, grass or turf because it´s fearless hurdling. Everyone runs three reps, and we record, rank, and publish best times.

Weight training

HOW YOU SHOULD TRAIN BY ADAPTING TO THE GYM TEMPERATURE

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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 keep a door open to keep the temperature moderated in there, that’s wonderful. But a lot of people have got a train in a shed outside. If it’s 22°F, it’s going to be cold in the gym. If you’re inTexas and it’s August, it’s going to be 112ºF outside and probably 130ºF in the gym. So what are you going to do?

Weight training, Physical preparation, Weightlifting

WHEN SHOULD YOU ADD OLYMPIC LIFTS TO YOUR GYM WORKOUTS?

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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. They haven’t figured out how to do them or their coach has not figured out how to coach them. So they just avoid them and do light deadlifts.

Track and field, Exercise physiology, Physical preparation

HOW SPEED TRAINING CAN IMPACT DISTANCE RUNNERS

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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 longer and slow.
Your body will only adapt to unaccustomed stimuli.
To improve your speed, you must train faster than your current maximum speed.
To run your race distance faster, you must train at paces faster than your current personal record (PR) in that event.
If you only train at paces at or slower than what you´ve already accomplished in your event, your body will not adapt to run faster.

Track and field, Physical preparation, Situational sports, Sports training

THE ATOMIC WORKOUT: ONLY 16 MINUTES OF SPEED TRAINING

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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 of the “Feed the Cats” training method. In this article, I’m going to show you how Tony Holler programs speed workouts with his high school athletes.

Weight training

WHAT THINGS DO YOU NEED TO CARRY IN YOUR GYM BAG?

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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 gym bag will be dependent on the facility in which you train. If you’re in your own garage gym you don’t have a gym bag because it’s all out there in the garage. But if you’re going to a gym to train everyday, you’re going to have some stuff int he gym bag besides your belt and your shoes that will depend on the circumstances at the gym.

Situational sports, Basketball

PASSING DYNAMICS IN TEAM SPORTS

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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 from being played between the attackers and being better prepared to intercept it if does end up being made. All of these solutions are perfectly applicable to various sports (basketball, handball, soccer, American football, Australian rules football, hockey, etc.).

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