Will, You are fast. .96 for a pr is no joke. A few points of clarity regarding atomic workout if you are to do it the FTC TH method. 1. It is 5 seconds of exercise and 55 sec of recovery. So more rest if you are going to do the Tony Holler method of atomic workout. 2. It is only 1 rep of each not 2. 3. And it is 5 min recovery between wach sprint at the end. 4. Since it is hard to time accuratately with out a digital time for 10 m... a 40 yd dash is recommended.
I appreciate the feedback! I’ll definitely implement these tips into my next FTC session. Do you have any recommendations of workouts/FTC style videos I should make for the channel?
Excellent video. prev comment from Andrewjoyce7374 was on point. You have a really quick acceleration. Suggestion video for X factor. My son only been running track for only two years and now running for D2 program thank to Feed The Cats. My son's X Factor workout is jumping rope for 1000 jumps if he's not doing anything else for xfactor. Most of the time he does jumping rope for 500 jumps, then 2 sets of 50 (very light ) standing hip flexion on a low cable or resistance bands. Last, one set of 25 bent leg toe raises (seat toe raise if you have a machine). Keep up the hard work , stay rested and have a great season
No, not for this workout. The whole goal of the atomic speed workout is to be done in 20 minutes or less, with barely any rest between the drills. For true sprint work however, full recovery (long rest).
Correct, each drill should be 5 seconds of max intensity followed by 55 seconds of rest, so each drill should be 1 minute apart. You’ll then rest for a couple of minutes before doing the sprints, and the 2 sprints should have a few minutes of rest in between. So the drills take 10 minutes and the sprints take plus the breaks should take about 10 minutes. That’s where you get the 20 minute workout.
we do this workout fairly often with my middle school kids. Boom boom booms are a part of it.....actually 3 different versions (boomboomboom, boomboom, and booms)@@willbergmanntrack
It’s a loose comparison, but fairly accurate! It all depends on how good your start is. For example I’ve known sprinters who can go 2.90 in the 30m fly but only run 11.1, just because of a much slower 0-30.
most video editing software can give relatively accurate timing down to the .00 place using my phones editing software it looked like around .90-.94 ish
Will,
You are fast. .96 for a pr is no joke. A few points of clarity regarding atomic workout if you are to do it the FTC TH method.
1. It is 5 seconds of exercise and 55 sec of recovery. So more rest if you are going to do the Tony Holler method of atomic workout.
2. It is only 1 rep of each not 2.
3. And it is 5 min recovery between wach sprint at the end.
4. Since it is hard to time accuratately with out a digital time for 10 m... a 40 yd dash is recommended.
I appreciate the feedback! I’ll definitely implement these tips into my next FTC session. Do you have any recommendations of workouts/FTC style videos I should make for the channel?
@willbergmanntrack his off days are called x factor. I have implemented a Wicket Wednesday work out. And I tell a story
Excellent video. prev comment from Andrewjoyce7374 was on point. You have a really quick acceleration. Suggestion video for X factor. My son only been running track for only two years and now running for D2 program thank to Feed The Cats. My son's X Factor workout is jumping rope for 1000 jumps if he's not doing anything else for xfactor. Most of the time he does jumping rope for 500 jumps, then 2 sets of 50 (very light ) standing hip flexion on a low cable or resistance bands. Last, one set of 25 bent leg toe raises (seat toe raise if you have a machine). Keep up the hard work , stay rested and have a great season
Love this comment, tons of great ideas and insights. Appreciate the support! 🙏🏻
His videos he says it IS supposed to be a lot of rest in between reps
No, not for this workout. The whole goal of the atomic speed workout is to be done in 20 minutes or less, with barely any rest between the drills. For true sprint work however, full recovery (long rest).
no you want 5 seconds of full intensity drills and 1 minute of recovery
Correct, each drill should be 5 seconds of max intensity followed by 55 seconds of rest, so each drill should be 1 minute apart. You’ll then rest for a couple of minutes before doing the sprints, and the 2 sprints should have a few minutes of rest in between. So the drills take 10 minutes and the sprints take plus the breaks should take about 10 minutes. That’s where you get the 20 minute workout.
Awesome 👏
🤝🏼
hit some flying 30s!
Will be doing a lot of repeat 60m sessions (flying 30s) this summer and I'll definitely put out a video of that
LETSGO
😈🙏🏻
did you forget the boom boom booms?
I don’t remember them being in this workout.. but maybe I did 😂 I definitely incorporate those into almost every warmup though 💯
we do this workout fairly often with my middle school kids. Boom boom booms are a part of it.....actually 3 different versions (boomboomboom, boomboom, and booms)@@willbergmanntrack
Well thanks for the info!
@@thehandsonlandlord626 strictly speaking, the boom series (as I call them) are not part of the atomic workout. Still, they are extremely beneficial.
I could have swore I saw them included in the atomic workout by some people. Maybe they added that themselves@@LarrinRobertson
Hi Will, with you 0.96 10m fly what was your 100 time?
I have ran 0.94 this season in training, and my 100m PB is 10.59
@@willbergmanntrack do you think the rule people saying about 1.00 10m fly convert to 11 flat and so on is true?
It’s a loose comparison, but fairly accurate! It all depends on how good your start is. For example I’ve known sprinters who can go 2.90 in the 30m fly but only run 11.1, just because of a much slower 0-30.
@@willbergmanntrack You need good speed endurance too right? Cause if i only hit a 1.00 10m fly i need to hit that 3.00 on 30m fly and so on
@@SunOmega Yes 100%, all components are important to run a 100m fast. I would say top end speed and speed maintenance will always reign supreme.
What time were 10m flys?
Did not time them during this workout but my pb is 0.96s
most video editing software can give relatively accurate timing down to the .00 place using my phones editing software it looked like around .90-.94 ish
No offence, Will, but the white kid demonstrating those drills on the Atomic speed workout looked way more explosive than you.
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