Coach -

In the 1990s, Bigger Faster Stronger (BFS) was more than a training program—it was a nationwide movement that revolutionized high school athletics. Coaches across the country embraced its simple, structured approach to strength and conditioning, emphasizing core lifts like the squat and power clean to build powerful, explosive athletes. BFS became synonymous with athletic excellence, fueling championship teams and reshaping how schools approached training. 

Today, a new wave is transforming the football landscape: Sprint-Based Football, championed by Tony Holler. This philosophy shifts the focus from traditional high-volume conditioning to speed as the ultimate performance driver. By prioritizing high-intensity sprinting, data-driven progress, and proper recovery, Sprint-Based Football has sparked a movement of its own, redefining how coaches train athletes for the modern game.

Like BFS did in the 1990’s and early 2000’s it is producing state champions as well.  There are many sprint-based football teams deep into their state playoffs.  Here are some of them:

• 4 of 14 schools in the Minnesota State Championships are SBF teams, including both teams in the AAA game: Stewartville HS vs Dassel-Cokato HS
• Hand HS, CT (23 stat champ, 9-0 on a 21 game win streak)
• Camp Point Central HS, IL 12-1 in the 1A State Semi)
• Lena Winslow, IL (12-0 in the 1A State Semi)
• Ravenwood #1 in TN, 12-0 in the final 8
• Haynes Academy, LA, 9-0 in playoffs
• Johnson City, IL, 12-0 11-1 in 2A state semi-final
• Butte County, Idaho, 9-1 in 2A State Championship

How do you get involved in this movement? We have a couple ways.  First, is the live event:

TFC-2024 (our 21st)  

December 6-7, 2024  

Elmhurst University  

• 27 presentations  
• Every attendee will have video access to all 27 presentations (via CoachTube)
• Register: https://store.simplifaster.com/product/tfc-track-and-field-consortium-chicago-il/

And if you can’t wait, we have a bundle full of sprint-based football available now: 2023 TFC Chicago (19 presentations)

We will finish up with a school that is a case study for using Sprint-Based Football

Case Study: Stewartville High School

At Stewartville High School, Garrett Meuller has pioneered a fresh approach to football that emphasizes speed, recovery, and high performance. Transitioning from traditional grind-heavy methods, his sprint-based philosophy has transformed the team's performance and culture since its adoption in 2019. Here's a deep dive into what Meuller calls the "recipe" for success.

The Philosophy: Sprint-Based Football

Meuller’s approach is rooted in the "Feed the Cats" philosophy, prioritizing speed, rest, and recovery over traditional conditioning. This shift came after a frustrating 2018 season plagued by injuries and burnout. Inspired by presentations at TFC clinics, Meuller and his team embraced a philosophy centered on happy, healthy athletes who perform explosively on game days.

Key principles of the philosophy include:

• Happy and Healthy Athletes: Rest and recovery take precedence, ensuring players are at their best during practices and games.
• Speed as a Year-Round Priority: Sprinting is emphasized, with no reliance on traditional conditioning methods.
• High Performance Over Grind: Practices are designed to prevent burnout and keep athletes fresh and ready to perform.
• Strategic Scheduling: Weekly plans alternate high and low central nervous system (CNS) demands, with three days of maximum velocity sprints, including game days.

Building Apex Predators

Meuller’s program focuses on creating what he calls "apex predators"—athletes who are explosive, resilient, and conditioned to perform at their peak. His mantra is clear: “Sprint fast, jump high, jump far, lift heavy.” This approach applies to every player, from star running backs to offensive linemen.

Key components include:

• Injury Prevention: Sprinting reduces soft-tissue injuries, keeping the best players on the field.
• Game-Day Readiness: Players are kept fresh, avoiding the pitfalls of overtraining.
• Performance-Based Conditioning: Football's stop-and-go nature means traditional endurance conditioning is replaced with sprint-specific preparation.

Culture as the Foundation

Meuller emphasizes that a positive culture is the bedrock of his program. Athletes are encouraged to make football the best part of their day. The focus is on creating meaningful connections, instilling trust, and fostering passion for the game.

“Athletes will remember how you made them feel, not how many games you won,” Meuller says. This mindset drives his team-building efforts and ensures players leave Stewartville with fond memories of their football careers.

Results on and off the Field

Since adopting this approach, Stewartville has seen a dramatic drop in injuries and increased game-day performance. Players remain enthusiastic throughout the season, avoiding the mental and physical fatigue that can come with the traditional grind.

In 2022, every player who dressed in Week 1 was still healthy and playing in the state quarterfinals. For Meuller, the greatest ability is availability, and his program’s focus on recovery ensures just that.

The Takeaway: Learn to Cook Your Own Recipe

Meuller insists that his program isn’t a “plug-and-play” solution. Instead, he encourages coaches to adapt the principles to their unique circumstances. “I can give you my recipe,” he says, “but you have to learn how to cook.”

This philosophy of continuous improvement and adaptation ensures that Stewartville’s success is not only repeatable but also scalable for programs looking to replicate their results.

Garrett Meuller’s sprint-based philosophy is more than a playbook—it's a paradigm shift. His focus on speed, recovery, and athlete well-being has not only revitalized Stewartville football but also set a benchmark for programs nationwide. By prioritizing high performance and athlete happiness, Meuller has proven that you can "run fast, hit hard," and win.

Here’s Coach Mueller presenting on his “Recipe” in this video:

Video: The Stewartville Recipe

Good Luck to Coach Mueller and everyone in the playoffs!

Always be growing!

Coach Grabowski

P.S. Tony Holler will be hosting a series of podcasts on the Coach and Coordinator Network in 2025.  The first one will be up in December.

Here’s a thread with the announcement and Sprint-Based Football episodes (click on image):