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 actionable tips to help…
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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 a specific way. Each…
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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 pulling day, so we…
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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 length or leg to…
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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 recommend weight lifting shoes…
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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 machine because it allows…
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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.
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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 of the “Feed the Cats” training method.…
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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 member of the Illinois Track…
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ATLETA EXPLOSIVO 