Sprint Work Made Simple - Feed the Cats (2024)

If you work in strength and conditioning for a few years you have probably heard this saying. For those who have not, here is the short version: sprint fast, do a couple reps, and then stop. When you boil it down that really is the premise behind Uncle Tony’s philosophy. He warms his athletes up, has them run at 95-100% speed for a couple of reps, and then lets them go about the rest of their day. In no way does he make sure he is filling their time with practice so he can justify his job title. He lets the results speak for themselves. And with the development and speed coming from Plainfield North High School in Illinois who can argue with him.

The idea of “undertraining” athletes may seem counterintuitive, but for Tony Holler, a retired chemistry teacher and track and field coach, it has become the cornerstone of his coaching philosophy. In a recent podcast, Holler explained how his approach to training sprinters and jumpers has led to unprecedented success in his high school track and field program.

Holler’s journey began when his son, a talented basketball player, refused to participate in track and field because he found it boring and grueling. Holler realized that he needed to find a way to make track and field more appealing to young athletes like his son. He began to experiment with a new approach to training that focused on short, intense bursts of activity rather than long, slow distance running.

The key to Holler’s method is what he calls “feeding the cats.” By this, he means nurturing the cat-like instincts of sprinters and jumpers, who thrive on explosive bursts of energy. Instead of running long distances or doing endless repetitions of exercises, Holler’s athletes focus on short sprints and jumps, with plenty of rest in between. This allows them to maintain their speed and power throughout the workout, rather than gradually wearing down over time.

The results of Holler’s approach have been remarkable. His track and field program has become a powerhouse, with multiple state championships and national records to its name. But perhaps even more impressive is the fact that his athletes have continued to improve even after they leave his program. Many have gone on to compete at the college level and beyond, thanks in part to the foundation of speed and power that they developed under Holler’s tutelage.

What makes Holler’s approach so effective is its simplicity. By focusing on the basics of speed and power, he has been able to create a training program that is accessible to athletes of all levels. Whether they are elite sprinters or average try-hards, Holler’s athletes have all seen improvements in their performance. And because the workouts are fun and engaging, they are more likely to stick with the program and continue to improve over time.

Of course, there are some who might argue that Holler’s approach is too simplistic, that there is more to training than just sprinting and jumping. But for Holler, the results speak for themselves. By undertraining his athletes and focusing on their natural instincts, he has been able to create a program that is both effective and enjoyable. And in the end, isn’t that what sports should be all about?

In the world of track and field, there is often a debate about the best approach to training. Some coaches believe in a more traditional approach, focusing on distance running and endurance training. Others, like Tony Holler, believe in a more sprint-based approach. According to Holler, sprinting and distance are different, and should be trained as such.

Holler’s approach to training is based on the idea that athletes should focus on their natural instincts and abilities. He believes that by undertraining his athletes and allowing them to develop their own skills, he can create a program that is both effective and enjoyable. This approach has been successful for Holler, as his athletes have achieved impressive results on the track.

One of the key differences between sprinting and distance running, according to Holler, is the energy system used by the body. Sprinting is a more explosive, neurological activity, while distance running relies more on endurance and aerobic activity. This means that sprinters require different training methods than distance runners.

Holler’s program focuses on speed-based activities, such as sprinting, jumping, and explosive movements. He also emphasizes the importance of the 400-meter dash, which he considers a sprint rather than a distance event. By training his athletes in this way, Holler believes that he can help them to develop the explosive power and speed necessary to excel on the track.

Of course, there are some who might argue that Holler’s approach is too simplistic, that there is more to training than just sprinting and jumping. However, Holler’s results speak for themselves. His athletes have achieved impressive results on the track, and have even caught the attention of professional sports teams like the New York Yankees.

In the end, the debate about the best approach to training in track and field will likely continue. However, it is clear that sprinting and distance are different, and require different training methods. For coaches like Tony Holler, focusing on speed-based activities and allowing athletes to develop their own skills may be the key to success on the track.

According to Tony Holler, prioritizing speed is the key to better athleticism. He believes that too many coaches focus on endurance and conditioning, neglecting the importance of speed in developing athletes. Holler argues that speed is not an innate ability, but rather a trainable quality that can be improved with the right training methods.

Holler’s approach to training is referred to as “feed the cats.” The idea is to focus on developing athletes outside of their sport by lifting heavy, sprinting fast, jumping high, jumping far, and bouncing. These qualities of athleticism can be trained in a short amount of time, with as little as 30 minutes, three times a week. Sprint training should be done when athletes are fresh and should be approached with surgical precision.

Holler’s approach has been successful in team sports as well. The Princeton lacrosse team implemented a “feed the Tigers” approach and saw significant improvements in their players’ speed. By measuring their players’ speed through unlimited fly runs, they were able to identify and improve upon weaknesses.

Holler argues that sports coaches need to give more autonomy and power to strength and conditioning coaches. Coaches are often too focused on doing hard things and conditioning, neglecting the importance of speed. By prioritizing speed, coaches can develop better athletes and improve their chances of success.

In conclusion, prioritizing speed is crucial for better athleticism. Coaches need to focus on developing athletes outside of their sport by lifting heavy, sprinting fast, jumping high, jumping far, and bouncing. Speed is a trainable quality that can be improved with the right training methods. By giving more autonomy and power to strength and conditioning coaches, coaches can improve their athletes’ chances of success.

“Feed the cats, not fatigue.”

One concept that has gained popularity in recent years is “Feed the cats, not fatigue.” This phrase, coined by sports performance coach, Vern Gambetta, emphasizes the importance of training athletes to be explosive and fast, rather than fatigued and worn out.

Gambetta argues that traditional conditioning methods, such as running long distances or doing endless drills, can actually be detrimental to an athlete’s performance. Instead, he advocates for a more focused approach to training, one that prioritizes speed and explosiveness.

To achieve this, Gambetta suggests that coaches should focus on developing their athletes’ strength and power, through lifting heavy weights and performing explosive movements like sprinting and jumping. He also emphasizes the importance of rest and recovery, allowing athletes to fully recover between training sessions to ensure they are fresh, healthy, and explosive.

One of the challenges facing coaches who want to implement this approach is the traditional mindset of many coaches, who believe that hard work and endless conditioning are the keys to success. However, Gambetta argues that this approach is outdated and ultimately counterproductive.

Instead, coaches should give more autonomy and power to their strength and conditioning coaches, allowing them to design training programs that prioritize speed and explosiveness. By doing so, coaches can improve their athletes’ chances of success, both on and off the field.

In conclusion, the “Feed the cats, not fatigue” approach is a valuable concept for coaches and athletes alike. By prioritizing speed and explosiveness over endless conditioning, coaches can help their athletes reach their full potential and achieve success on the field.