question about allan wells training

Expert Discussion Advanced Sprint Training
183

The wonderful world of pro runners has awaken! LOL

Youngy

Be civil!

So it’s about time you started to tell us about the wonderful success you’ve had by NOT using speedball.

The topic isn’t about ME and my achievements as a coach but the method that Wells used, which is the JB method.

Is there anyone who actually can analyse this method and show us examples on this thread or do we have so called coaches with inflated egos who have been following the myth of JB only?

I mean, will you ever learn to have a constructive discussion without being emotional about it?

I could not care less about anyone of you people and about what you have been doing nor I intend to influence you in any way but show me those philosophies of Jim Bradley in writing not in narrative.

Show me the following (if you know of course):

  • Jim’s long term approach, and then short term approach i.e. detailed programs and peaking programs in the form of Bompa’s templates or similar.

  • Jim’s macrocycles and microcycles

  • show us when and why he would increase/decrease volumes and how did he prepared athletes for a particular Gift

  • What did his speed development phase consist of?

  • Etc. Etc. A comparative analysis of an athlete who was an ordinary but hard working athlete before the JB method and how this person improved under the JB method and in what specific areas.

If you can not do this and be specific - you people are following the myth of JB only.

Or are you going to say - mate, we have been punching our speed balls 6x3min, mate! :slight_smile:

Is that it?

Why would you Youngy use CF’s speed development methods when the JB method is so bloody successful?

Strength and conditioning coach - that’s what JB was. He proved that he was good at it not only in the wonderful world of pro running but also when he worked in VFL.

Period.

Until, you provide detailed and specific JB methodology and comparative analysis of some pro runners and prove otherwise, I reckon you do not really know what you are talking about no matter how experienced you may be. Prove it.

Do not go around like teenagers saying - where have you been when I was blah blah blah… You are just funny then.

Kids. :wink:

184

Grooster

Let’s stay focused. Frankie who? My argument isn’t whether some runner has or has not improved under the Bradley method rather my argument is that the Bradley method is a strength and conditioning method and that under such a method one could not succeed in a way of becoming an ELITE sprinter. If this method was that good many elite sprinters would be following it.

The Burnie …, what? Has anyone apart from all the Aussies on this forum heard of this competition? Yeah, that’s how significant the Burnie gift internationally is!

Imagine if I was to mention some local race in Hungary or Kazakhstan saying that Borat was a true champion and that the method of his coach should be at least considered by the mainstream sprinters?

Hilarious!

185

Here we go again!

186

Not really sure why i continue to comment on
this because -IT’S LIKE STATING THE BLEEDING
OBVIOUS!! - Their is NO system yet devised
(legal that is) that can PRODUCE an ELITE
sprinter. If someone came along that had the
potential to become elite i’m damn sure that by
following the Bradley method - they WOULD
fully realize that potential.

187

stormbikes

A simple question - WHAT is the Bradley method? Define it.

:cool:

188

i thought you had read the book?

189

Are you sure you aren’t a politician, because that was the best answer to Youngys questions, (without answering the questions) I’ve ever read.

stormbikes

A simple question - WHAT is the Bradley method? Define it.

What is your method Sevastocrator? Please define it. I know Bradleys, and Youngys, and Kings, and Wilson Youngs, etc, etc, etc…and I am reasonably familiar with CF’s.

DOPR

190

You guys are funny.

stormbikes

i thought you had read the book?

Let’s put it this way… Let’s pretend I am your athlete and that I have never ever heard of JB.

How would you explain the JB method to me?

Teach me.

Be specific because I will ask questions.

191

What is your method Sevastocrator?

I do not have MY OWN method. I have said that if you were carefully reading this thread. I do not need to develop my own method. I am not interested in developing my own method. I do not swear by anyone. I use, as I already said a combo of Bompa-Verkhoshansky-Francis-Hart approach but will switch to ANY OTHER approach or method if I find it more appropriate and more advanced, at any time.

I do not live buried in myths.

I am NOT the topic of this discussion!

My training plan is like this;

MON HIGH
TUE LOW
WED LOW
THU HIGH
FRI LOW
SAT HIGH
SUN OFF

I have left examples of my GPP which lasts 12 weeks

If you have not seen it here it is;

MONDAY
Warm up 15 min.
Stretching 15min.
Weights
1x10 bench press
4x4 bench press
upper body work out
10x10m
10x10m High knees
lower back roll outs
Hyper 4x25
4x4 dead lifts
4x6 good mornings
30 min. skipping rope
4x 30 sit ups
6x25 push ups

TUESDAY
Warm up 15 min.
Stretching 15min.
200+400+300+200+400 @ 70%
Medicine ball throws
6x10 throws
200+400+300+200 @ 70%
lunges 5x40m
2x10m left or Borzov hop
2x10m right or Borzov hop
200 free standing squats
4x30 sit ups
6x25 push ups

WEDNESDAY
Jog - 4km or
45min skipping rope
1000 crunches

THURSDAY
Warm up 15 min.
Stretching 15min.
Weights
1x10 squats
4x4 squats
4x4 45 leg press
4x25 lower ab leg lifts
4x25 lower ab leg lifts
straight legs
lower back roll outs
4x30 sit ups
6x30 push ups
5x5 chin ups

FRIDAY
Jog - 4km or
45min skipping rope
1000 crunches

SATURDAY
Warm up 15 min.
Stretching 15min.
UPHILL RUNNING
4x20m 1min
4x30m 2min.
4x60m 3min.
pad drills hitting
2 full length uphill runs
pad drills hitting
2 full length uphill runs
uphill bounds 20

SUN OFF

That’s GPP WEEK 1

Micro - 4 weeks is 3+1 in intensity i.e. 3 weeks gradually increasing and the 4th week I drop the volume and intensity a notch.

Target
MAXIMAL AND RELATIVE STRENGTH
EXPLOSIVE STRENGTH
MASCULAR HYPERTROPHY
MASCULAR ENDURANCE

WEEK 5 GPP

MONDAY
Warm up 15 min.
Stretching 15min.
Weights
1x10 bench press
4x4 bench press
upper body work out
2x[5x40m] rec. 2.5/3min
three finger start 4x20m
lower back roll outs
Hyper 4x25
4x4 dead lifts
4x6 good mornings
10 min. skipping rope
6x 30 sit ups
6x25 push ups

TUESDAY
Warm up 15 min.
Stretching 15min.
4x300 @ 70%
Medicine ball throws
6x10 throws
10x double hop throw
lunges 2x4x60m
2x10m left or Borzov hop
2x10m right or Borzov hop
4x6 split squats
6x 30 sit ups
10x25 push ups

WEDNESDAY
Jog - 5km or
50min skipping rope
1000 crunches

THURSDAY
Warm up 15 min.
Stretching 15min.
Weights
1x10 squats
4x4 squats
4x4 45 leg press
4x25 lower ab leg lifts
4x25 lower ab leg lifts
straight legs
lower back roll outs
6x 30 sit ups
10x30 push ups
5x8 chin ups
4x6hurdles

FRIDAY
Jog - 5km or
50min skipping rope
1000 crunches

SATURDAY
Warm up 15 min.
Stretching 15min.
POWER DRILLS
High knees, A’s, B’s
2x8x20m
4x60m
2x30m
2x30m flying
Interval speed running
3x[20F+20E+20F]
Cardio/agility/plyo
Lunges/stairs

SPP

WEEK 1

MONDAY doing it TODAY
Warm up
Stretching
Drills
2x30m accelerations
3x4x60m 2.5/7min
4x30
4x30m lunges
PLYOS [bounds]
WEIGHTS:
Bench press 4x4
Lat puldowns 4x8

TUESDAY
Warm up
Stretching
16x200m @70% 3min
Medicine ball 6x10
PLYO - Sand pit
up to 20 jumps in total
6x 30 sit ups
6x25 leg lifts
4x25 hyperextensions
cool down 2 laps

WEDNESDAY
Stretching 30min
1000 crunches
200 push ups

THURSDAY
Warm up
Stretching
Drills
4x30m 3-5min
4x30 blocks 3min.
2x[3x[20E/20F/20E]]
PLYOS [bounds, hops]
WEIGHTS:
Squats 4x4
Leg press 4x4
6x 30 sit ups
6x30 push ups
15min skipping rope

FRIDAY
Stretching 30min
1000 crunches
200 push ups

SATURDAY
Warm up
Stretching
Drills
2x200m 10min.
1x80m
1x100m
1x120m
Medicine ball 6x10
WEIGHTS:
Dead lifts 4x4
Dead lift roll outs
Hyperextentions 4x25
Seated rows 4x4
Cool down 2 laps

WEEK 12

MONDAY
Warm up
Stretching
Drills
2x30m accelerations
2x4x60m 2.5/7min
100 push ups
4x30m lunges
PLYOS [bounds]
WEIGHTS:
Bench press 4x4
Biceps, triceps 4x12

TUESDAY
Warm up
Stretching
5x200m @70% 1.5min
Medicine ball 6x10
PLYO - Sand pit
up to 20 jumps in total
6x 30 sit ups
6x25 leg lifts
4x25 hyperextensions
cool down 2 laps

WEDNESDAY
Stretching 30min
1000 crunches
200 push ups

THURSDAY
Warm up
Stretching
Drills
4x30m 3-5min
4x30 blocks 3min.
2x250m
PLYOS [bounds, hops]
WEIGHTS:
Squats 4x4
Leg press 4x4
6x 30 sit ups
6x30 push ups
15 skipping rope

FRIDAY
Stretching 30min
1000 crunches
200 push ups

SATURDAY
Warm up
Stretching
Drills
2x200m 10min.
1x250m
1x80m
1x150m
Medicine ball 6x10
WEIGHTS:
Dead lifts 4x4
Dead lift roll outs
Hyperextentions 4x25
Seated rows 4x4
Cool down 2 laps

Of course the plan is modified on the day to suit athletes (fatigue, any problems etc…)

SEASON

GPP - SP1 - COMP1 - GPP2 - SPP2 - COMP2 - 2 peaking periods. The first one lasts only 2 weeks and is only for testing purposes.

What’s the point boys? This is pretty much standard stuff but I have not seen the JB method presented clearly here on this board.

Can anyone actually do it?

Does anyone know what the JB method really is?

You are either lazy or you do not have a clue.

Answer: Eh mate, we hit speed balls 6x3’ mate!

Oh yeah?

:smiley:

192

LOL I’m going to work - will check on this thread later!

193

Speed skating: full body exercise using a lot of muscle mass including the legs at a decent tempo.

Speedball: some boxing drill (righ)? involving primarily upper body so small amounts of muscle mass.

Using the first to (try to) prove the other is retarded but so is this entire debate.

Lyle

194

And you think that’s what he was trying to do - do you??? Mmmmmm amazing!
You’ve obviously never tried using a speedball have you? Lol

195

I think that is the problem in some of this debate, that the limited knowledge most of us have with the specifics of the Bradley program. He endorses a specific way in hitting the speedball. I don’t believe it is hit with the traditional boxers style. I understand that it uses more swaying and activation on the hips and lower body. With this in mind it could be endorsed as an all over body exercise.

http://www.youtube.com/watch?v=Yem8PYcJAp0

Not sure if this vid does it full justice though.

196

Sevo

It’s all written down to the tee in the JB book. How about you go and buy it and learn from there rather than people telling you. Youngy follows the preparation as per the book, without the addition of other methods.

197

I have read through this whole thread and I need more clarification on this particular topic. I know top professional sprinters avoid racing each other and I’m sure some sprint races are staged but it sounds like you are describing that there is a whole lot more going on. Can you expound on this?

198

Sevas - Why can’t you answer the questions? If you can demonstrate that your coaching methods are superior it would help with the credibility of your anti-Jim Bradley crusade.

Until Sevascrator answers what I thought were pretty direct & simple questions put to him, I’m finished with this thread.

199

Hicksy

It’s all written down to the tee in the JB book. How about you go and buy it and learn from there rather than people telling you. Youngy follows the preparation as per the book, without the addition of other methods.

I already have the book BUT that is not my point. Is it so damn hard to understand?

I want to see those puppies that have been defending so called the Bradley method in their real light. And that is - show me what you try to preach!

Show me that YOU have done your homework! Show me that you want to participate in this debate loaded with KNOWLEDGE not mere …oh because some other guy says JB was a good coach I reckon no one should DARE to raise voice of criticism over an Australian icon!

LoL

Bull!

I promise I will dissect JB’ book and his so called method on a separate thread in a week or so. I simply do not have time to structure a string of messages on that particular topic now.

If these people who supposedly claim to be familiar with the JB method, which they have been vigorously defending, can not present an honest and objective comparative analysis it tells me one or two things;

  • they either have no clue about the JB method
  • or so called the Bradley method does not have what they claim it does.

Clueless or liars.

Prove me wrong :slight_smile:

Do not skip around saying - what the hell is your contribution to the sport?

In pro running? NONE ZERO!

I would never ever want to train a pro runner. Yuk! These are second grade athletes that could not have made it in the mainstream athletics (with a few exceptions!) and are going for the scraps in the pro running. I mean - come on - let’s be honest. I would rather play darts then train to achieve 10.70sec. over the 100m and then dare to come around this joint claiming some guys to be “champions”?!

The bottom line is - who do you want to coach and to what level?

Let’s be honest and open about it. I am always ready to admit I was wrong and I would switch to a better and more advanced system. I do not care about making career as a coach. If one of my athletes makes it to an elite level I will happily stay low profile. However, I would even at that point embrace any system that really works not being shy to admit that it is not my own.

So if tomorrow Youngy proves that his athletes are true elite athletes while following the Bradley method I will be the first one to embrace it and duly apologise to Youngy personally admitting that I was wrong about JB.

Finally, instead trying to label me as an incompetent and non-credible member teach me a lesson in front of all here on what the Bradley method really is about.

Can you do at least that much?

:wink:

P.S. What do I need to say to make you get this info on this forum so other people can benefit from it if it is that good? :slight_smile:

200

Sevo

If you read from pg171 in JB’s book, it has the complete gym & track preparation phase (GPP) for you to peruse. Plain and simple, even you could understand it?

201

Sevas - I’m well and truly over all this. I don’t care what you do. Please never consider using speedball and just try to enjoy what you are doing.

I derive a great deal of satisfaction & enjoy coaching a terrific group of dedicated athletes, regardless of natural ability, and try to offer variety in the competitions so they can enjoy some level of success.

An interesting thing to note is that since you reignited this ‘discussion’ my forum rep points has gone from 43 where it had been for several months up to 46.

The defence rests.

202

An interesting thing to note is that since you reignited this ‘discussion’ my forum rep points has gone from 43 where it had been for several months up to 46.

Congratulations! It is the achievement of a lifetime. The rate of success is obviously greater then the success you derived from speedball practicing :slight_smile:

My rating went down by one! Must be either yourself or one of your cronies :slight_smile:

I guess you will eventually rejoin me sometime next week when I commence with the dissection of speed ball exercising :slight_smile:

All the best.