Today’s podcast guest is Allan Wells. Allan is a former Scottish sprinter and 1980 Olympic gold medalist in the 100 meters at the Moscow Games, where he also earned silver in the 200 meters. Known for his powerful running style and unconventional training methods, Wells became one of Britain’s most accomplished sprinters, winning multiple Commonwealth Games gold medals. His approach emphasized explosive power, sprint mechanics, and innovative training methods, including extensive use of speed bag work.
On today’s episode, Allan shares his unconventional approach to sprint training, including extensive speedball work, bodyweight circuits, plyometrics, and training through Scotland’s harsh winters. He discusses the importance of rhythm, coordination, competitive training environments, and the influence of his wife and coach, Margot. Throughout, Allan emphasizes the power of discipline, mentality, and a supportive training environment in achieving elite performance.
Today’s episode is brought to you by Hammer Strength and Lila Exogen.
Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com
Use code “justfly10” for 10% off the Vert Trainer
Podcast: Play in new window | Download (Duration: 1:11:35 — 65.5MB) | Embed
Subscribe: Apple Podcasts | Spotify | Amazon Music | Android | Pandora | iHeartRadio | JioSaavn | Podchaser | Email | Deezer | Anghami | Youtube Music | RSS
View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)
Topics
0:00 – From Long Jump to Sprinting
5:57 – Discovering Speedball Training
14:49 – Rhythm, Cadence, and the Speedball
19:55 – Building the Sprint Training System
25:08 – Discipline, Environment, and Support
31:02 – Racing Strategy and the 1980 Olympics
33:02 – The Culture of the Training Group
37:19 – Sprint Technique and Plyometrics
42:06 – Speed, Power, and Training Transfer
49:18 – Intensity, Rhythm, and Commitment
55:05 – Weights, Circuits, and Training Philosophy
59:07 – Margot Wells and Coaching Support
1:01:00 – Modern Sprinting vs. the Past
1:04:03 – Mentality and Preparation
1:06:48 – How Fast Could Allan Have Run Today?
Allan Wells Quotes
“The speedball was probably a major part of the training at that time. And you put more into the speedball, you get more back.”
“The gym work was as hard as you wanted it to be.”
“There was no science done behind the speedball… but there was proof in the performance.”
“Having the gym with another half a dozen or ten people in it, or being competitive, that’s a big factor. There’s no question.”
“I think there’s a happy medium between speed and power.”
“You have to be on the ball with people and make sure you give them that information and give them the confidence and the motivation and the belief in themselves as well.”
“The biggest thing is the six inches between your ears.”
“If you’ve got the right attitude and you’re focused and you want to win and you want to be the best, then you could do it, if you do the right training, you have to do the right training.”
About Allan Wells
Allan Wells is a former Scottish sprinter and 1980 Olympic gold medalist in the 100 meters at the Moscow Games, where he also earned silver in the 200 meters. Known for his powerful running style and unconventional training methods, Wells became one of Britain’s most accomplished sprinters, winning multiple Commonwealth Games gold medals. His approach emphasized explosive power, sprint mechanics, and innovative training methods, including extensive use of speed bag work.
Free Speed Training eBook - Velocity 101
Improving speed is one of the most popular topics in the athletic performance equation. Where there are many ideas and thoughts out there, as to particular training exercises, or setups, the more core aspects of speed training often go without mention. These include the fundamental aspects of what makes an athlete fast, specific sprint-power concepts, the relevance of "3D" motion, motor learning and more.
Velocity 101 will help you take a leap forward in understanding of what makes athletes fast, and how to train it effectively