Coach Holler thank you. I found you about midway through my track season and I was fairly low volume coach already. Added in the timing constantly and the lactic workouts, threw away all my tempo and made entirely recovery days. Just had every single one of my varsity athletes PR today at a meet!
Rob- I have never been a volume guy either, but I don't have a really consistent in season training plan that matches the training philosophy. I'm still stuck in the GPP, Speed Endurance, Specific Endurance. Would you mind sharing some of your ideas with how you work timing and speed into the workouts throughout the season? These ideas are fasciniating
@@mr.t1009 just put it into your speed workouts. I do acceleration the first part of season, middle of season max velocity, and end of season speed endurance. They are almost always on Mondays. And then you can also do it on your relay days. So for example, I’ll just film the starts in acceleration and have markers out then I use an app for getting times, onform is really easy to use. In max velocity training you can do time flys, or measure certain splits at distance, so let’s say I’m doing 60, I’ll time the 50-60 split. On speed endurance you can time a fly midway through the workout so let’s say they’re doing a 150 put a timer out at the 20-30 and time the 10m fly on it.
@@mr.t1009 I also do gpp, specific prep, pre comp, and comp. But the main difference for me is the volume and the type of speed training. General prep is starting acceleration, I also do a lot of tempo now. Like 2000m a week. Specific prep is acceleration and starting out on max velocity, tempo is at 3000m a week. Pre comp. Is max velocity and there is 0 traditional tempo. I do lactic workout and there are a lot of different forms of that. Competition I do speed endurance and very little running outside of special endurance zones. Hope this helps!
Great And very clear instructions: as a masters athlete I want to add these workouts to my training: but do you have any for the 800 too . I ran 10.3 y and 22.7 y 51.5y in high school and on pace in college to run under 49. 2:08 at 45years old and 2:13 at 50 . I would like to get my speed back to a realistic level at 69 years old.
@@coachtonyholler thanks: and I looked at your RPR [which I know very well from Cal Dietz videos ] and speed and x factor video . I will watch all your videos. My 2:08.6 was about # 12 in the country for 44 year olds but not everyone was ranked. That was about me sprinter in high school but trained as a 400 runner. In college ran x- County and track 51 in relay at Altitude to beat U of Nevada as a Small Christian college in 71. Ran x- County as a masters athlete and became slower : ran a 10 mile road race in 6:35 pace and got tendinitis for 10 years: finally fixed that now with collogen and vit C. I do have a manual Treadmill so I will start doing your workouts on it before going to the track. I can get up to 19 mph on the TM for about 3 seconds. I know I can get back to my 58 for 400 speed as a 50 year old and go after the 70 year old world record for the 800.( 2: 14) Thanks I probably should have trained for the 800 in high school but was the fastest 200/ 400 runner my senior year until very late when our freshman kid ran 22.5 and 50. 7 . I ran those times as a. ( B ) hieght/ weight and age exponets in North Coast section of Northern California.
Coach thank you for sharing your knowledge and passion for track. With regards to the 23/24 second drill. If we dont have access to an indoor facility can we do this on grass and how long would you perform these before progressing onto your 600 4 x4? Thank you Coach Holler
You can do it on an outdoor track. You could also do it as a down and back on a 🏈 field goal line to goal line and back. Goal is 200y in 23 sec. Field markings make it easy to measure. I’ve also seen down and backs in long hallways. We do 23 for first half of season, predictors 2nd half. But you can make anything work.
any recommended 4x100 lactate work? This is my first year implementing FTC with my sprinters and we are .01 from the school record (43.30) and 4th in our division in AZ. I want to be extra cautious with how the next two weeks go before our state meet. I thank you for all of your wisdom and knowledge! This stuff is great.
Coach, I understand the reasons behind not sprinting more that 200m, in terms of energy systems. My question is, shouldn't we include some 400m runs (on Lactate days) in order to practice our race strategy? Thank you for all your insight!
@@mr.yalikejazz2891 No, to really get into glycolysis and get acidic, sprints need to be at least 15 seconds. And, never more than 30 seconds because 30+ would be too slow in training.
Hi Coach, I’m wondering if there’s a proper way to turn the 150-150-150 into a flat 400m predictor instead of a 4x400 predictor. Would it work to have them start the first 150 from a stationary start, and then keeping the run-in for the next two?
I can't imagine the 450m prediction to be that accurate. For a 400m world record you would need to break Usain Bolts 150m world record (!) 3 times in 12 minutes. That can't be real. I also know so many guys, who are way slower than 16 seconds in the 150m and still run sub 48 second 400 times. I know its a flying start and wind assisted, but it still seems so fast O.o For me the 600m method is more realistic.
Its accurate but I encourage coaches to run with a strong tail wind. They would not have to break Bolts world record 3 times. .75 of 19.19 is 14.4, yes. But a FLY START gives a good sprinter a one second advantage. And remember… windy days! Van Niekerk ran 20.2 in his first 200 of his 400 world record. World records are HARD.
@@coachtonyholler Hey Coach, do you go in and do a full body on weightroom sessions, and how many times a week do you hit the weightroom with your kids?
@simeon8967 I add in split runs (250m + 150m), 250m × 4, etc. We train our kids around 80 to 85% for the longer sprints and move up to 90-95% in the championship part of the season.
Coach....how would you adjust this for girls? Obviously they aren't going to make 200 meters in 23 or even 24 seconds. Have you done this workout with female athletes?
Coach Holler, I train you athletes and have been working 40s from a 2pt stance. I have really been harping on a solid start with no back step, however I see here that Marcellus back steps on his 23sec drill. Should I lay off the back step with my kids?
Coach Holler thank you. I found you about midway through my track season and I was fairly low volume coach already. Added in the timing constantly and the lactic workouts, threw away all my tempo and made entirely recovery days. Just had every single one of my varsity athletes PR today at a meet!
Awesome!
Happy, healthy, motivated, high performers...what more could you ask for 🎉👍😎🔥
Rob- I have never been a volume guy either, but I don't have a really consistent in season training plan that matches the training philosophy. I'm still stuck in the GPP, Speed Endurance, Specific Endurance. Would you mind sharing some of your ideas with how you work timing and speed into the workouts throughout the season? These ideas are fasciniating
@@mr.t1009 just put it into your speed workouts. I do acceleration the first part of season, middle of season max velocity, and end of season speed endurance. They are almost always on Mondays. And then you can also do it on your relay days. So for example, I’ll just film the starts in acceleration and have markers out then I use an app for getting times, onform is really easy to use.
In max velocity training you can do time flys, or measure certain splits at distance, so let’s say I’m doing 60, I’ll time the 50-60 split.
On speed endurance you can time a fly midway through the workout so let’s say they’re doing a 150 put a timer out at the 20-30 and time the 10m fly on it.
@@mr.t1009 I also do gpp, specific prep, pre comp, and comp. But the main difference for me is the volume and the type of speed training.
General prep is starting acceleration, I also do a lot of tempo now. Like 2000m a week.
Specific prep is acceleration and starting out on max velocity, tempo is at 3000m a week.
Pre comp. Is max velocity and there is 0 traditional tempo. I do lactic workout and there are a lot of different forms of that.
Competition I do speed endurance and very little running outside of special endurance zones.
Hope this helps!
Out with an injury right now. Can't wait to get back into track and field!
“To break the world record you have to be really fast” - Tony Holler
Great And very clear instructions: as a masters athlete I want to add these workouts to my training: but do you have any for the 800 too .
I ran 10.3 y and 22.7 y 51.5y in high school and on pace in college to run under 49. 2:08 at 45years old and 2:13 at 50 .
I would like to get my speed back to a realistic level at 69 years old.
trackfootballconsortium.com/how-to-train-the-400-800-group/
@@coachtonyholler thanks: and I looked at your RPR [which I know very well from Cal Dietz videos ] and speed and x factor video .
I will watch all your videos.
My 2:08.6 was about # 12 in the country for 44 year olds but not everyone was ranked.
That was about me sprinter in high school but trained as a 400 runner.
In college ran x- County and track
51 in relay at Altitude to beat U of Nevada as a Small Christian college in 71.
Ran x- County as a masters athlete and became slower : ran a 10 mile road race in 6:35 pace and got tendinitis for 10 years: finally fixed that now with collogen and vit C.
I do have a manual Treadmill so I will start doing your workouts on it before going to the track. I can get up to 19 mph on the TM for about 3 seconds.
I know I can get back to my 58 for 400 speed as a 50 year old and go after the 70 year old world record for the 800.( 2: 14)
Thanks I probably should have trained for the 800 in high school but was the fastest 200/ 400 runner my senior year until very late when our freshman kid ran 22.5 and 50. 7 .
I ran those times as a. ( B ) hieght/ weight and age exponets in North Coast section of Northern California.
Coach thank you for sharing your knowledge and passion for track. With regards to the 23/24 second drill. If we dont have access to an indoor facility can we do this on grass and how long would you perform these before progressing onto your 600 4 x4? Thank you Coach Holler
You can do it on an outdoor track. You could also do it as a down and back on a 🏈 field goal line to goal line and back. Goal is 200y in 23 sec. Field markings make it easy to measure. I’ve also seen down and backs in long hallways. We do 23 for first half of season, predictors 2nd half. But you can make anything work.
Thanks coach, we are applying this to our program. Do you have a 800m predictor/workout?
trackfootballconsortium.com/how-to-train-the-400-800-group/
any recommended 4x100 lactate work? This is my first year implementing FTC with my sprinters and we are .01 from the school record (43.30) and 4th in our division in AZ. I want to be extra cautious with how the next two weeks go before our state meet. I thank you for all of your wisdom and knowledge! This stuff is great.
There’s no lactate concerns in a 4x1. Zero. But all my sprinters train for 400.
@@coachtonyhollerHello coach. Do you do some special training for 200m? Or there's no differences between 100 and 200?
@@TRsFM Every FTC sprinter trains for the 400, which means they train for “sprint efficiency”. The 200 is taken care of without being 200-specific.
@@coachtonyholler thank you sir
Would you add a different number for girls? 3?
@@grahamraymond7096 2 runs in 23 sec drill.
@@grahamraymond7096 But girls go 27 sec drill.
Coach, I understand the reasons behind not sprinting more that 200m, in terms of energy systems. My question is, shouldn't we include some 400m runs (on Lactate days) in order to practice our race strategy? Thank you for all your insight!
Practice 400s are way too slow. My 3x200 “4x4 Predictor” teaches how to run 400. (We don’t float!)
@@coachtonyholler I understand. Thank you for your knowledge.
@@coachtonyholler would 100m flys also work for the 4
@@mr.yalikejazz2891 No, to really get into glycolysis and get acidic, sprints need to be at least 15 seconds. And, never more than 30 seconds because 30+ would be too slow in training.
Are lactate workouts spread out threw the week or are all 3 done in one day?
Never more than ONE lactate workout per week.
Hi Coach, I’m wondering if there’s a proper way to turn the 150-150-150 into a flat 400m predictor instead of a 4x400 predictor. Would it work to have them start the first 150 from a stationary start, and then keeping the run-in for the next two?
It’s really a 400 predictor. Probably one second high for 4x4. Very hard workout due to high speed.
I can't imagine the 450m prediction to be that accurate. For a 400m world record you would need to break Usain Bolts 150m world record (!) 3 times in 12 minutes. That can't be real. I also know so many guys, who are way slower than 16 seconds in the 150m and still run sub 48 second 400 times. I know its a flying start and wind assisted, but it still seems so fast O.o For me the 600m method is more realistic.
Its accurate but I encourage coaches to run with a strong tail wind.
They would not have to break Bolts world record 3 times. .75 of 19.19 is 14.4, yes. But a FLY START gives a good sprinter a one second advantage. And remember… windy days!
Van Niekerk ran 20.2 in his first 200 of his 400 world record.
World records are HARD.
This would replace our 3x300’s.
What’s the emphasis on the weightroom after each session?
Stay general and getting a training stimulus.
@@coachtonyholler do you split it into two upper body and two lower body days?
@@Emmanuel-ko2me no
@@coachtonyholler Hey Coach, do you go in and do a full body on weightroom sessions, and how many times a week do you hit the weightroom with your kids?
@@deezel3176 The lift in their PE class.
Hey, Coach. Is this the only thing that is done on a lactate day? (No flys, no 40s).
We warm up “like it’s a meet”. Therefore we basically do a speed workout. Usually just one untuned sprint. MUST SPRINT BEFORE SPRINT.
@@coachtonyholler got it! I did my first lactate workout (450M) a few hours ago, and I didn't throw up! 😁😆
@@Fire_soul1796 Run faster!
On critical zone workout do you have to have the run in start?
No
@@coachtonyholler great thanks lol
what happens when you get to a meet and have to run into the wind?
Would you rather have fast guys or slow guys running into the wind? 🤔
@@coachtonyholler ideally, fast guys that know what it's like
Hey Coach. Would this work for young kids being supposedly that they shouldn't really do any lactate work?
Young kids can do lactate work! There’s a FTC in Maryland… coached 12-13 year old National Champions.
@@coachtonyholler Thank you!! I use parts of the FTC System and have been for about 3 years now.
@@Staci-523what do you do aside from the feed the cats sprinting wise
@simeon8967 I add in split runs (250m + 150m), 250m × 4, etc. We train our kids around 80 to 85% for the longer sprints and move up to 90-95% in the championship part of the season.
@@Staci-523 we have 4 workouts… speed, x-factor, lactate, and off days. We NEVER talk percentages.
Does this program have any weight training ?
After speed work. Never before. Never let weight room interfere with speed.
Coach....how would you adjust this for girls? Obviously they aren't going to make 200 meters in 23 or even 24 seconds. Have you done this workout with female athletes?
nevermind.....I jumped the gun before I saw you talk about girls
27
Still once a week?
We do two red days a week, or just one. Red = meets, lactate workouts.
Also, curious...you don't believe in stretching or mobility, at all?
@@scottchristy5256 mobility 100% but not stretching.
Understood. I gotta increase my 300 time by 8 seconds in 3 weeks!! Possible? Tips?
Same person who asked the stretching/mobility question..just on my diff username
@@TheRelaxxin 23 sec drill and 4x4 predictor every 4th day. Google them.
@@coachtonyholler yes been training for 6 months..did the 23 second drill…my hips have never been as sore lol
Coach Holler, I train you athletes and have been working 40s from a 2pt stance. I have really been harping on a solid start with no back step, however I see here that Marcellus back steps on his 23sec drill. Should I lay off the back step with my kids?