Episode 4: Tony Holler's Atomic Speed Habits, Feed the Cats and Training Fast

In this Rapid Fire episode, legendary speed coach Tony Holler shares his insights on building speed habits and why traditional training methods often fail to develop true speed.

With his "Feed the Cats" philosophy, Tony emphasizes quality over quantity, maximal intent, and athlete enjoyment—all crucial elements for speed development and performance.

• "You don’t get fast by running tired." Speed training should prioritize freshness and intent over exhaustion.
• "If it’s important, do it all the time." Speed is a skill that needs to be trained consistently, not sporadically.
• "Make practice the best part of an athlete’s day." When athletes enjoy training, they buy in and perform at their best.
• "Speed is a skill, and skills must be practiced in a way that produces results."

• "Don't Overcook the Steak" – More volume doesn’t equal better results. Fatigue is the enemy of speed.

• Measure, Don’t Guess – Timing sprints and tracking progress keeps athletes engaged and accountable.
• Train Fast to Be Fast – If you want game-changing speed, you need to train at game speed every time.

Speed is the ultimate game-changer across all sports. Whether you're a coach or an athlete, understanding speed habits and training with intent can separate you from the competition.

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