Lessons from the world’s best speed coaches
Everyone wants to be fast. Whether you’re a teen chasing varsity or an adult trying to keep your edge, speed separates good athletes from great ones.
But here’s the truth:
Strength makes speed possible—but speed itself is a skill that needs its own training.
The world’s top coaches agree. Let’s break down what they teach—and who they’ve worked with.
🏋️♂️ Tony Holler: The HS Track Legend
Tony Holler has become a household name in track & field circles with his “Feed the Cats” philosophy. He’s a high school track legend known for producing championship sprinters who stay fresh, healthy, and fast when it counts.
Holler’s core principle?
“Tired is the enemy, not the goal.”
- Sprint fresh—no junk volume
- Prioritize max-effort sprints with full recovery
- Keep athletes healthy and explosive all year
What’s the takeaway for you?
Sprint like a cat—fast, powerful, and fresh.
🧠 Brian Kula: The Man Behind Christian McCaffrey
Want proof this works for all sports? Look at Christian McCaffrey, one of the most explosive athletes in the NFL.
Coach Brian Kula trained McCaffrey through high school and beyond, building his speed reserve—the ability to maintain high-level speed even late in a game.
Kula’s formula?
✅ Sprint fast (fresh)
✅ Lift heavy to support power
✅ Move efficiently
✅ Rest often
His athletes aren’t just conditioned—they’re explosive when it matters most.
🧬 Les Spellman: NFL Combine & Pro-Level Speed Guru
When NFL prospects need to shave time off their 40-yard dash, they call Les Spellman.
Spellman works with NFL Combine athletes, pro soccer players, and elite sprinters, using force-velocity profiling to customize training.
He combines:
- Sprint mechanics
- Targeted strength/resistance work
- Individualized sprint programming
This approach improves both acceleration and top-end speed.
🧩 So, How Does This Apply to You?
Whether you’re a middle school athlete or a weekend warrior, the formula stays the same:
| Element | Role in Speed Development |
|---|---|
| Strength training | Builds the engine – more force into the ground |
| Max-speed sprints | Teaches the nervous system to be fast |
| Mechanics & drills | Makes your stride efficient and powerful |
| Recovery & rest | Keeps you healthy and explosive |
🔄 How We Coach It at YSP
We take the same principles these legendary coaches use with elite athletes and make them accessible to you.
- Strength & Power Sessions: Build the force needed to accelerate
- Fresh Max-Speed Sprints: Short, high-quality efforts with full recovery
- Acceleration & Mechanics Drills: Focused work on posture, stride, and ground contact
- Testing & Recovery: Track progress while keeping athletes fresh
This system keeps athletes healthy, explosive, and game-ready year-round.
🚀 The Real Deal: Strength Is the Foundation, but Speed Is the Skill
You can’t just lift heavy and expect to be fast.
You can’t just run sprints tired and expect to get faster.
It’s the combination—a strong engine and the skill of sprinting—that creates speed that lasts.
📩 Want to Train Like the Pros?
DM me “SPEED” and we’ll build you a plan that blends strength, sprint work, and recovery—so you can move like an athlete and stay explosive for years to come.