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"The Atomic Speed Workout" - A Complete Walkthrough

Coach Tony Holler

53K subscribers • 10 videos on Filmroom

YouTube

52K views3 recommendations

SprintsWarm-ups and drillsRunning formWorkouts and sessions

Tony Holler walks through the Atomic Workout, a sub-twenty-minute speed session featuring ten drills and two sprints.

This video about the Atomic Workout, a speed workout in under 20 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

3 people recommend this

What commenters say. Recommended for teaching proper arm swing mechanics and as a quick, effective warm-up routine for sprinters and distance runners alike.

@Scratchlaxin r/Sprinting • Recommends

On “Basketball to Sprinting (15.29 100m)”

The biggest form issue is that when your arms are swinging back, you aren't keeping them at 90 degrees. Right angles are good!  If you want a set of drills that teach this stuff: link to this video Watch the video form carefully. 5 seconds of drill, 1 minute of rest. 10 total drills, then two all out sprints to put it together. Do it 3 times a week. You'll likely get to around a 14s 100m fairly quickly.
6View on Reddit

@TemptressTooin r/trackandfield • Recommends

On “Proper warm up ”

I would recommend learning and using these. All the runners on our team (regardless of if they do sprints or distance) do short sessions of each while warming up. [video
3View 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