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The Atomic Workout | 16 Minute Speed Workout

Coach Tony Holler

53K subscribers • 10 videos on Filmroom

YouTube

168K views7 recommendations

SprintsWarm-ups and drillsRunning formWorkouts and sessions

Tony Holler presents a sixteen-minute speed workout consisting of drills and sprints designed to improve mechanics and maximum velocity.

This video about the Atomic Workout, a speed workout in under 16 minutes. I walk through key concepts around the workout, as well as the drills and technique. My philosophy is: Intensity. Rest. Repeat. Follow this process for your speed workouts and you will see better results. This is a huge part my the Feed the Cats program. If you're interested in learning more about Feed the Cats training, there is a full certification program with more details around workouts, mechanics, meet preparation and more. Find this at the link below: trackfootballconsortium.com/holler/ "101: The Speed Workout" and "102: X-Factor" tie in perfectly to this video. These two courses are what's needed to go from "atomic" to "optimal". Link to Feed the Cats T-Shirts: bonfire.com/feed-the-cats-2/ Twitter: @pntrack Thanks again for watching, and I'll see you on the next one!

Why it's here

7 people recommend this

What commenters say. Highly recommended as an easy-to-use speed program for beginners, multi-sport athletes, and sprinters looking to improve their mechanics.

@UnsuspectingChiin r/Sprinting • Recommends

On “Feed the Cats recommendations”

This is just about the best possible use case for a program like FTC. It works very well for one-season non-track athletes trying to quickly work on speed. A little bit of background… Feed The Cats (FTC) is created by Tony Holler, the boys high school coach at Plainfield North HS in IL. It gained traction for a few reasons, but one of its greatest qualities is its ease of use and application for coaches and athletes alike. The idea is pretty simple: if you want to get better at sprinting, then sprint. You can buy his program or home grow a pretty similar solution with not too much effort or a peek at Tony Holler’s YouTube/twitter. Without having bought the program myself, I believe most o…
11View on Reddit

@JesusIsKingYahin r/Sprinting • Recommends

On “I’m a sprinter and my coach is making me run cross country”

This feed the cats program/concept will help you get faster year around. link to this video Video record and time yourself and try to break training pr throughout the year. These concepts have helped a lot in improving my speed
2View on Reddit

@JesusIsKingYahin r/Sprinting • Recommends

On “Question”

Yeah that’s pretty good at your age. Seen many young athletes make drastic improvements year after year. Takes consistent speed training year around to get faster. Method that has helped me is the feed the cats philosophy link to this video Three days a week. 100% all out sprints, video taped, timed, logged. Many different metrics you can pr in during training that will increase speed for your season. Measuring 10m flys, 30m starts, 40yard dash, 60m race. The occasional 100m and 120m for specificity. Weight training as well, with most of it consisting of compound movements (squat, deadlift, bench variations) with percentages of 50-80% for max power. With consistent speed and power training you will…
2View on Reddit

@Scratchlaxin r/Sprinting • Recommends

On “Coworkers Challenged me… Am I ignorant and wasting my time?”

link to this video This is a decent beginner workout. If you want to time yourself, just replace the final two sprints with one timed 100m.
2View on Reddit

@Argittekin r/Sprinting • Recommends

On “gonna start taking sprinting seriously, any advice ?”

link to this video
1View on Reddit

@Mean-Art-2729in r/Sprinting • Recommends

On “I’ve always wanted to be a sprinter, but I literally jog faster than my sprint (1:12 first lap of 800m, but a 17 sec 90m 🤣)”

1. Learn and work on perfecting proper sprint mechanics and drills (a skips/ b skips, high knees etc) watch justjumari and athlete.x on YouTube for tips 2. Train for max speed 2x a week watch Coach Tony holler videos on YouTube for and idea of what that workout looks like (link to this video 3. Don’t go too crazy in the weight room especially don’t let it interfere with sprint training. Focus on core strengthening exercises and pogo hops and hip flexor exercises with resistance bands 4. Don’t overtrain!!! the name of the game is to be healthy and consistent! sprinting can be high impact especially if it is new to you. the moment you start feeling your body succumb to the intensity (joint/tendon pa…
1View on Reddit

@edamame--in r/Sprinting • Recommends

On “Please grill my form.”

During acceleration you should be striking under or behind center of mass to help drive you forward. There’s some good drills in this video by Tony Holler (he’s also referenced in the FAQ / resource list) link to this video
1View on Reddit

@AntiqueAd4761in r/Sprinting • Recommends

On “can’t break 55”

It's a great question. You can do wickets/cones, you can do different distance flys, bounds, top end sprints (this is all i do cuz I'm old and don't have time now).  Tony Holler is the man at the high school level. I'm sure there are those who disagree with his philosophy but I'm sold on it. There's tons more to sprint training than these two videos.  You could also watch noah lyles YouTube videos. He does a great job.³ link to this video link to this video link to this video
1View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “Decent Beginner progam?”

Look at the pinned resource list in this subreddit. I would start with the Feed the Cats program marked for beginners / solo speed training. The core piece of it is the atomic workout - link to this video The video you linked isn’t really beginner friendly. It incorporates some concepts of speed training like the basic building blocks of max speed and speed endurance training, but it’s doing too much. It lists out gymnastics as a training component. Also that warmup routine at 6:40 is pure comedy. A classic “let me show off what I can do” clip, that’s not related to sprinting at all. When it comes to actual sprinting, this guy looks completely out of place.
5View on Reddit

@UnsuspectingChiin r/Sprinting • Mentions

On “Learn to sprint but not become a sprinter.”

If you’re looking for a one-size-fits-all basic workout, maybe start with a Tony Holler workout. His target audience is the exact kind of person your son is, and his workouts are usually pretty quick and to the point.
4View on Reddit

@Scratchlaxin r/Sprinting • Mentions

On “I am slowest in my class”

This is much closer to normal range, so the sprinting issue is more likely a coordination/mechanics issue. Try this 15 minute drill workout 3 times a week: link to this video Don't run long distances. Don't add reps. The goal is high quality, low quantity. And then come back in two months and let us know how much faster you are!
3View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “Form correction”

This looks more like fast running than sprinting - Passive arm swing (also very asymmetric) - Minimal frontside mechanics, lots of backside with heels kicking up behind you - Striking with heel / flat footed Need to do some drill work with proper intent. There’s tons of good material in the subreddit resource list. I always like to recommend The Atomic Workout - link to this video
1View on Reddit