'The Atomic Speed Workout' - A Complete Walkthrough

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:

"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:

Twitter: @pntrack

Thanks again for watching, and I'll see you on the next one!

[YagoAthletics]

I’m 28-34 yrs old and I tried this myself and let me tell you after this workout I hit the gym and felt great and felt warmed up. I’ve been following for sometime now and I don’t need 3x150s or 4x200s to feel the effects of this workout, I’m completing it 3 times a week and I play basketball once per week and hit the gym 4 days a week and I’m feeling really good. Thank you for all the work, time, and effort you’re putting into all of this. Feed The

[theone]

Fast march
A-skip
High knees
5 box jumps
Bounding
Pogo jumps
Fast prime-times
Big prime-times
Bent knee prime-times
Acceleration

[georgebeinhorn]

Very cool video, speaking as a photographer for 56 years and a sports culture geek for the same. The workout is amazing for rapid activation of central nervous system and accessing our individual, present max speed. Plus it's just lots of fun.

[scott-richardson]

43 now. This is basically my only “track” training session for sprinting. I also do some block starts. Other than that I mix up some sprint specific stuff in the gym done fast and bouncy, and CrossFit/strength. Let’s see what this old body can get to in the 100m. I wonder if 10.8 is possible at my age and size (91kg).

[donnelleeustache]

It's cool to do work outs that's just fun

[mar-ksk]

would you happen to know if these drills will help with explosiveness in the whole body? like for example my hand speed for boxing?

[xltraining]

What age would you introduce this program? Would you not do Box Jumps and Pogos with prepubescent athletes if you felt they lacked the strength and/or motor control to do the movements cleanly?

[willreidy]

How many times a week would you do this workout, coach? Thanks

[Tjelection]

Have tried timing or measuring distance on the some of jumps in some of the warm up drills to see what drills work best for them or helps makes them faster?

[Winter__]

Hey Coach Holler, what colleges do you know that feed the cats? I’m looking to transfer to a school that does.

[ihy]

Ok let’s say I do this workout how much would my speed increase by and when will I plateau

[marcodesul]

How far of a start is that before the 10 meter fly gates? Please.

[anopheles]

Hi. Thank you for the videos. For master who want to come back to tracks how could you do the approach? What could be a good warm up?i tried this and I felt a little scare at the beginning because of the jumps and not feeling too warm

[jmoon]

Coach what's the rest time between each exercise?

[natowalker.]

Are these drills the very first thing you do or is there more warming up before them?

[adnahmed]

What's the difference between big and fast prime times?

[clintneal]

Could this be used as a warm up or is this best left alone?

[FulvioGa]

There is an error at the end of the video because the 40 meter run is missing, while the 10 meter fly is repeated twice.

[romeono]

Over what distance should these be done or for how long should the working set be?

[izeljenkins]

How often are these drills done per week???