TonyHoller
Feed the Cats: The Off-Season Speed Workout
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  • Chapter 1: Get Faster With or Without a Coach
  • 1

    "Feed The Cats"
  • 2

    Timeline
  • 3

    The Main Thing
  • 4

    My Cats Don't Run
  • Chapter 2: The Science
  • 5

    Hormesis
  • 6

    Accept Small Wins
  • 7

    Diminishing Returns
  • Chapter 3: The Grind
  • 8

    The Antithesis of Feed the Cats
  • 9

    No Pain No Gain
  • 10

    Tired is the Enemy, Not the Goal
  • 11

    The Pursuit of Speed
  • Chapter 4: Increasing Speed
  • 12

    How to Increase Speed
  • 13

    Types of Off-Season Workouts
  • Chapter 5: Speed Training
  • 14

    Weekly Amount
  • 15

    Sprint Workout
  • 16

    NOT Speed Training
  • Chapter 6: Speed Drills
  • 17

    The Warm Up
  • 18

    Fast March
  • Lesson 19:
    A-Skip

  • 20

    High Knees
  • 21

    Box Jumps
  • 22

    Power Bounds
  • 23

    Prime Times
  • 24

    Butt-Kick & Reach
  • 25

    Split & Rip to Top Speed
  • 26

    3 Timed Sprints
  • 27

    10m Fly #1
  • 28

    10m Fly #2
  • 29

    40 Yard Dash
  • Chapter 7: Timing
  • 30

    Freelap Pro BT112
  • 31

    Top Speed
  • 32

    Data
  • 33

    John Wooden's 8 Laws of Learning
  • Chapter 8: X-Factor Drills
  • 34

    Flat Wickets
  • 35

    Boom-Boom-Booms
  • 36

    Pogo Jumps
  • Chapter 9: Mechanics
  • 37

    Breaking it Down
  • 38

    Bad Mechanics from Endurance
  • 39

    Bad Back-Side Mechanics
  • 40

    Correcting Back-Side Mechanics
  • 41

    Details to Watch For
  • 42

    Great Mechanics
  • 43

    No Collapse
  • 44

    Ground Contact Phase
  • 45

    Hip Hike
  • 46

    Improved Crossover
  • 47

    Swiss Ball Hip Hikes
  • 48

    Feed the Cats 102: X-Factor
  • 49

    Feed The Cats 101 Quiz
  • Chapter 10: Bonus Material
  • 50

    Short Bio: Tony Holler
  • 51

    Contact Info
  • 52

    Freelap Advice
  • 53

    Solo Speed Training in 700 Words

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Feed the Cats: The Off-Season Speed Workout

“The Speed Workout” is the first course of an ambitious Feed the Cats course created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. “The Speed Workout” gives the background needed to ado...

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