Aaron Jackson

Jerome High School. Head Track Coach, Defensive Back Football Coach.

[Tony Holler @pntrack]

Since the beginning of FTC (1999, I’ve timed tens of thousands of max velocity sprints.

When you record, rank, and publish, you learn things.

Here are some takeaways.

1) Best time to improve mph is in offseason and preseason. Max velocity needs to be seen as THE FOUNDATION of athleticism.

Supplemental work:
Lift
Jump
Bounce
Throw

🚫 laps, stairs, miles, gassers

💥 Never let today ruin tomorrow.

💥 Tired is the enemy, not the goal.

Don’t burn the 🥩

2) You CAN improve mph during a 🏈 season if you prioritize speed, eliminate traditional conditioning, shorten practices, and, of course, time sprints 2x per week.

🚫 Grind

3) It’s difficult to improve mph DURING a track season due to the high frequency of meets and the required lactate workouts needed to sprint further.

Even though mph may plateau, 100-200-400 times will improve through improved efficiency and acidosis tolerance.

Takeaway ⤵️

If you spend your entire offseason developing capacity, endurance, toughness, and weight room numbers, you are criminally neglecting speed.

Enter every season with the FASTEST, strongest, healthiest athletes. BTW, this type of training will attract fast kids (CATS) to your program.

Patiently let the season build capacity and efficiency without DETRAINING SPEED.

[Aaron Jackson @aaronjackson09]

@ScottLeech72 Meal prep

[Mike Utting @UttingMike]

Charlie Francis 💥the Best.
Tony Holler Feed the Cats. Yes 💥

[Tony Holler @pntrack]

Building athleticism (sprint, lift, jump, bounce) on a foundation of rest, recovery, and sleep can be the mission statement for all sports.

Prioritizing happy and healthy athletes can be as effective in wrestling, soccer, and basketball as it can in track.

[Aaron Jackson @aaronjackson09]

@brrobinson208 Interesting approach! Haven't seen that set up before

[Tyler Germain @TrackCoachTG]

If all it takes is two days of sprint training a week in the offseason to make your team faster in-season, can you really think of a good reason not to do it?

[Aaron Jackson @aaronjackson09]

If a trainer has athletes icing injuries still, I have a hard time trusting they are up to date on current methods with other injuries

[Mark Hoover @MarkHoover71]

Key player sprains ankle Monday night. Goes to Doc yesterday…brace…told to use CRUTCHES..ice.:.rest..rehab…re-evaluate…OR…we attack the neurological causes of the situation and he practices tomorrow?? No brainer. Dude couldn’t walk when I got here tonight…@CoachFortney @WGF1 @korfist @pntrack

[Aaron Jackson @aaronjackson09]

@brrobinson208 Love it. So true. Quality>quantity. Game speed in practices to meet the demands of the game

[Tony Holler @pntrack]

Love the message here... "insufficient top-end speed".

Speed creates endurance.

Endurance does not create speed.

[Tony Holler @pntrack]

Fatigue makes us slow, sloppy, weak, and stupid.

Practicing in a constant state of fatigue may not be a good idea.

[Gerry DeFilippo @Challenger_ST]

If you’re a goalie, sprint

If you’re a pitcher, sprint

If you’re a kicker or punter, sprint

If you’re a golfer, sprint

If you’re a lineman, sprint

If you can benefit from increased single leg power… SPRINT

[Tony Holler @pntrack]

Interesting take by @DNeill62 at our clinic Saturday…

“Track is overspeed training.”

As @Tony_Villani_ explains so well… game speed is not max speed. But, max speed lays a foundation for game speed.

[Tony Holler @pntrack]

I think this is the source of many track injuries and poor performance.

If athletes are filling their rest/recovery days with 7on7 🏈, AAU 🏀, or bodybuilding 🏋️‍♀️, their bodies do not heal. Growth is stunted.

[Tony Holler @pntrack]

I see two different takes on recovery.

1) Enough to repeat at “performance level”

2) Enough to struggle through (successfully) the next rep.

On our speed days we do #1.

On our lactate days we do #2.

Example: we take at least 5 min between 10y flys on speed days, but only 3-4 min between 150s in our 3x150 4x4 Predictor (which we are doing at 1 pm today).

➡️ If someone watched our 3x150, they would not *see* the struggle. It *looks* like performance level. It’s FASTER than goal 400 speed. (We add up the three fly 150 times for the 4x4 prediction.)

[Tony Holler @pntrack]

Sports teams 🏀⚽️🏈🥍 seldom, IF EVER, have performance-level recovery built into their practices.

100s of hours practicing in 3rd-gear, even though 5th-gear is game-speed.

It’s almost like fatigue is the priority. 🤷‍♂️

Planting beans and expecting to grow corn.

[Aaron Jackson @aaronjackson09]

@BrendanThompsn 1st day of practice the last 2 years we have done 2 timed 40s and 2 flying 10s. Hasn't hurt us as far as I know

[Aaron Jackson @aaronjackson09]

@LHorrocks44 @pntrack They definitely work, and have hopes they will attract our best athletes. 10-15 minute lactate workouts on our hard days is more appealing lately. Went from 1200-1600m of volume to 400-600m volume on Mondays, and achieving better results with it

[Aaron Jackson @aaronjackson09]

Right after our 3rd timed 150 yesterday (4x4 predictor). Lactate kicks in hard in that final rep. Best part is it's a 10 minute workout, we achieved what we needed to and are done without wasting our time running repeats. @pntrack

[Aaron Jackson @aaronjackson09]

@Chris_Davenport @pntrack I told him the first time I came across one of his videos "I thought you were full of sh*t." Convinced to hear him out a few years later and it made too much sense. Not planning to go back now, it has worked well for us

[Aaron Jackson @aaronjackson09]

Great time at Glazier Clinics getting to listen and meet @pntrack Tony Holler. He has completely changed my philosophy and thought on training athletes over the last 2 years. The best part is it has worked when implemented!