While training in the mid 80’s, my coach had adapted a few Allem Well’s techniques. We did countless sessions of “chinnies” ( bicycle crunches ) and pushups ( usually 10 sets of 100 chinnies and 20 pushups ) daily, lots of stair running and accel runs. By May I had equalled a P.B. of 11.10 in the first race of the season ( very cold day, about 12 degrees celsius ). Unfortunately I opted for a 200m later in the day when it warmed up and blew out a hamstring which ended my season! I was miles ahead of the pack and felt loads of power. I would recommend this type of training to anyone, and am formulating a massters comeback with some of the ideas ( including the speedball punching work).