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.).

Weight training, Physical preparation

HOW TO STRENGTHEN THE START OF THE PULL WITH HALTING DEADLIFTS

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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 at very very heavy weights the full deadlift becomes extremely difficult to recover from if you use enough volume to really ramp up the stress. So what we do is we break it into two parts. We do the the first half of it, really about the first 2/3 of it off the floor. We call that the halting deadlift. And then there´s the rack pull, which is the top 2/3 of it from below the knee. We’re going to talk about the halting deadlift today.

Weight training, Physical preparation

EVERYTHING YOU NEED TO KNOW ABOUT THE RACK PULL: WHY, WHEN, AND HOW

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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 pull, and the second is the halting deadlift which is the bottom 2/3 of the pull. We’ll deal with the halting deadlift in another post. Today we’re going to talk about the rack pull.

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

“FEED THE CATS”: TONY HOLLER´S TRAINING PHILOSOPHY THAT WILL HELP IMPROVE YOUR SPEED

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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, the fundamentals of which we will explain below.

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