question about allan wells training

[JohnG109]

@Youngy

Just for interest sake, here’s what one of my athlete’s has been doing for the last 6 weeks (2nd gym cycle)

6 x 3 min rounds on the speedball with an average hit of 850 hits.

5 circuits of exercises:
WE 12/07/09. Week 1: 85 Sit Ups, 20 Chin Ups, 30 Dips, 40 Squats, 35 Push Ups.
WE 19/07/09. Week 2: 90, 21, 33, 45, 38.
WE 26/07/09. Week 3: 95, 22, 35, 50, 40.
WE 02/08/09. Week 4: 100, 23, 38, 55, 43.
WE 09/08/09. Week 5: 105, 24, 40, 25, 45
WE 16/08/09. Week 6: 110, 25, 43, 30, 50.

He breaks up the chin ups & dips with a series of different types of ab exercises so that he isn’t going directly from one arm exercise to another.

We have a test & rest week next week.

Then he and quite a few stablemates are on the track.

In 2007 his 200m PB was 22.82. Then he joined us and in 2008 he ran 21.77.

Should be in for a big season.

Hi Youngy, do you use any tempo running workouts in your system, or do you find the circuits and speedball are good enough alternatives for that sort of work?

The reason I ask, is that I only have time to get to the track twice per week due to family/work commitments, but have a garage in which I work out. I have previously used a shortened, modified version of the system (no speedball, and only pressups, chinnies, alternate squat thrusts and squat jumps) which I got from this book:

http://www.amazon.com/Sprinting-Hurdling-Skills-Peter-Warden/dp/1852232994

which got me in great shape.

Due to lower limb injuries I am looking for conditioning routines which will give the same benefits of tempo, with less impact.

Thanks.