Today's podcast features Tony Holler. Tony Holler is a veteran high school track and field coach, renowned for his "Feed the Cats" sprint training philosophy. With over 40 years of coaching experience in both track and football, Holler has become a leading voice in athlete-centered speed development. He is the head track coach at Plainfield North High School in Illinois, where his teams have consistently produced elite sprinters and state champions. He is also the co-founder of the Track Football Consortium, a popular coaching event that bridges the gap between sprint and team sport development.

In a day where the methods are many, Tony Holler has created a training system where he keeps the simple things simple, but off-sets that simplicity with a variety filled “X-Factor” training day that runs like a power-oriented basketball practice in many ways.

On today’s podcast, Tony speaks on his formative experiences as an athlete, young coach, and teacher that have led him to his current positions in coaching. Tony speaks extensively on his X-Factor workouts, inspiration from his dad’s basketball practices, and the keys to the variability in both plyometrics and wicket variations that define the training day. He also speaks on X-Factor paving the way for a simpler, competitive speed workout on the following day. Tony also touches on how the “feed the cats” methods have influenced the successful distance program at Plainfield North, along with many other nuggets of wisdom.

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Timestamps

8:37- Competitive Coaching Styles in Track and Field

16:59- Fostering Passionate Learning Environments for Success

22:06- Sports Engagement and Flow for Long-term Passion

32:04- Color-Coded X Factor Athletic Training Program

43:54- X Factor Workouts for Recovery and Performance

50:29- Transitioning from Survival to Performance Mindset

59:49- Optimizing Sprint Performance Through Varied Techniques

1:02:08-Enhancing Speed with Varied Wickets in Training

1:08:16- Focused Timed Sprints for Effective Performance

1:12:30- Optimizing Coaching Practices for Large Groups

1:15:01- Intentional Training for Optimal Athletic Performance

1:22:07- Optimizing Cross Country Runs for Peak Performance

Quotes:

(4:45) “Baseball is not a hard sport, but they made baseball hard for us” - Tony Holler

(5:50) “I grew up with this weird mix of Neil Young and General Patton” - Tony Holler

(13:00) “There is no defense in track… it’s not a zero-sum game, which I love” - Tony Holler

(20:30) “I think like and love come before excellence” - Tony Holler

(32:10) “In basketball, my father would start practice with stations, and stations were things like we jump back and forth over a balance beam, and then we go forward, back and forth. And then the next station was jump rope, and the next station was lateral slides back and forth, touching the lane lines. And we do that kind of thing in X Factor because what I have found is that basketball players seem to be the healthiest, most durable track athletes.” - Tony Holler

(35:30) “Our favorites are the extreme ISO lunge that we do not do for five minutes. We do it for more like a minute. You know, maybe we're not cooking the steak long enough. But this is very important. Always err on the side of less.” - Tony Holler

(00:44:15) “I color code our speed workouts and our X factor workouts as yellow, which to me means caution. And that caution is don't let today ruin tomorrow. Almost always the day after an X factor workout is a sprint workout for us” - Tony Holler

(47:40) “Speed is repetitive. X factor is very much flex” - Tony Holler