X-Factor & Lactate Workouts | Feed the Cats Speed Training

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This video is the fifth segment from "Feeding a Track Team" presentation by Coach Tony Holler, founder of the Feed the Cats philosophy. This was from a recent clinic at TFC Chicago 2022.
The link to the all of the courses can be found here:
- All TFC Presentations - korfist.sellfy.store/
- This specific presentation in full - korfist.sellfy.store/p/tfc22e...
Twitter: @pntrack
Instagram: Coach Tony Holler
TikTok: Coach Tony Holler
Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football, along with other sports.
Thanks for watching, and I'll see you on the next one!

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Опубликовано:

30 июл 2024

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Комментарии : 47

@nikosflorakisyoga1477 Год назад

The 600m 4*4 Predictor makes me sick every time, but that's the point and I love it. Exactly like finishing a 100% 400 sprint. Yesterday I scored a 150 PB in the indoor meeting we had for Master Athletics, due to the FTC model, I have been following from September. Thank you

@coachtonyholler Год назад

EXACTLY like the 400. Keep up the good work.

@nikosflorakisyoga1477 Год назад

@@coachtonyholler thank you!

@Hamza_aur Год назад

Coach do u have any purchasable sprinting programs?

@Emmanuel-ko2me Год назад

What’s the difference between x-factor drills and speed drills?

@davidbrown2625 Год назад

54s 400m with a 25s 200m pb sounds like he has very good speed endurance. I ran 54.12 and I ran a 24.66 the same day with the 200 being after the 400m so could run faster than that for 200m. I trained long to short and I was dying after the 400m just like everyone else.

@MezzSprintsVlogs Год назад

Hey Coach I wanted to get one of your programs to help sprint faster and better my mechanics at the 200 and 400 and it’s in season rn which program would you say would be the best bang for my buck especially with after outdoor summer is right around the corner

@coachtonyholler Год назад

coachtube.com/course/track-and-field/feed-the-cats-sprint-the-400/12479984?track=d2bf2747c1cfb0e257ed2b41400b4436

@coachtonyholler Год назад

coachtube.com/course/track-and-field/feed-the-cats-the-off-season-speed-workout/12361114?track=554b513c8fbdfedf4a265bc1ee06ca46

@scotthill7927 6 месяцев назад

Coach, how often do you have lactate workouts? I coach the 200, 400 and 800. I’m a believer that a 400 runner should be competitive in the 200 and 800. The 200 runner in both the 200 and 400 and the 800 runner in both the 800 and 400. I have one 800 runner who is running a 1:57 800, a 50.0 400 and a 23 200.

@coachtonyholler 6 месяцев назад

I do NOT subscribe to a 400 guy training for the 800. trackfootballconsortium.com/how-to-train-the-400-800-group/

@coachtonyholler 6 месяцев назад

simplifaster.com/articles/400-sprint-feed-the-cats/

@scotthill7927 6 месяцев назад

@@coachtonyholler thank you. My 400 runners never train for the 800. But I’ve had a couple of extraordinary athletes that have posted sub 2:00 in the 8. Obviously they are few and far between.

@coachtonyholler 6 месяцев назад

@@scotthill7927 I have had some too. I’ve found that really fast XC kids make the best 800 kids. And, if you can run 1:54 in the 800, you can run 49 in 400. But, most XC kids don’t have the top end speed to run any faster than 50.

@etcetera.7963 Год назад

Hey coach, can we sprint and lift on the same day?

@coachtonyholler Год назад

Yes, if you sprint first.

@lucashutchinson8553 Год назад

Coach should I prioritize spitting over weightlifting?

@coachtonyholler Год назад

Sprinting, YES. Makes you a better lifter anyway.

@mrharenbiculous Год назад

How fast do you run the 150s and 200s? Is it just all out or around 95%?

@coachtonyholler 11 месяцев назад

I never talk percentages. We run the 3x200 like “first 200 of 4x4 at the State Finals” … FAST & LOOSE. We run the 150s like the first 150 of a 200… FAST & EFFICIENT… faster than (400 pace).

@mrharenbiculous 11 месяцев назад

@@coachtonyholler so the 200s would be like a 400m's first 200m, PB+1?

@coachtonyholler 11 месяцев назад

@@mrharenbiculous EXACTLY, but #2 and #3 will likely be slightly slower… JUST LIKE THE 400… sprinting through pain (acidosis).

@mrharenbiculous 11 месяцев назад

@@coachtonyholler could the 600m workout also be done with hurdles? Would it just be the PB + 1 plus another 2-3 seconds?

@coachtonyholler 11 месяцев назад

@@mrharenbiculous could try it… but 3x 150 would make more sense to me.

@jay-qf7xg Год назад

my pr in the 100 is 11.5 and my pr in the 200 is 23.1 what am I doing wrong

@coachtonyholler Год назад

200 times are always real close to 2x 100 PR. 100m times are real close to 10m fly x10 +1. Speed is key.

@antrikshsharma3701 Год назад

how many seconds to give recovery

@coachtonyholler Год назад

Full recovery is one minute rest per one second sprint.

@donnelleeustache4549 Год назад

My pb was 11.1 100m....23.1-22.9...200m....but my pb in the 400...was 55.9 what am I doing wrong...please tell me

@coachtonyholler Год назад

Lactate workouts properly programmed with performance-level efforts. And, cutting out all the shit that makes you slow.

@donnelleeustache4549 Год назад

@@coachtonyholler like what?...I was only 138-40 pounds back in high school....or maybe my coaches never trained me properly....just saying

@leon9144 Год назад

@@donnelleeustache4549That is actually very rare. I don't know you, but maybe you should get more elastic and efficient which takes a long time. Maybe you are also genetically more drawn towards shorter sprints for example because of your height. Or you might have some problems with running the curve or simply might not go all out in the 400.

@donnelleeustache4549 Год назад

I was 9ft 9 in a half back in high school

@donnelleeustache4549 Год назад

@@coachtonyholler I'm 5ft 10

@Allblue1 Год назад

i have never run futher than 250m i don't have a probem in the 200m or 100m and i am about to run my first 400m ever

@coachtonyholler Год назад

You’ll be fine. There’s nothing you can do to make the 400 easy. Run “fast and loose”. Then play the “long game”. Let the season train you. You will be better in your 10th 400 than your 1st.

@Allblue1 Год назад

@@coachtonyholler thanks coach

@meydeygryy7993 Год назад

3x200m with 2 3 mn rest or 10 12 im french sorry

@coachtonyholler Год назад

3-5 min rest

@meydeygryy7993 Год назад

@@coachtonyholler thanks

@burksizm Год назад

Gonna disagree with how you believe the 400 is run. Studying Michael Johnson, Butch Reynolds, Quincy Watts and Jeremy Warner and Michael Norman, they're not running sub 21 for the first 200M. Michael Johnson's splits were both in the 21s when he broke Butch's record and Butch ran 11.30 for his first 100M when he ran 43.29. The 400M is about a strategic application of energy around the track. You can't use 50% of your energy in the first 100 & not be in discomfort the last 100 of a 400M. It's a management of energy race.

@coachtonyholler Год назад

That’s why they don’t hold the world record. 🙂

@burksizm Год назад

@@coachtonyholler I think that has more to do with Usain Bolt never wanting to commit to training to run the race. He did Wayde a favor 😉.

@coachtonyholler Год назад

@@burksizm 100%

@soapenvelope Месяц назад

True. Look at Norman at the 2024 trials finals. He had gone all out in the first 300 and then lost his momentum in the last 100m so he barely got into 2nd place. With a slower 300m part he could win the race with sub 44