Fred Duncan (@Fred__Duncan)

Power is the rate of doing work, expressed through force × velocity. For full athletic development, you need a broad spectrum of training means. If you want a real plan for blending sprinting, maximal lifting, dynamic effort work, submaximal lifting, plyometrics, ...

Strength training absolutely improves performance, but the mistake is assuming the transfer is automatic This review found that resistance training improves strength, power, and sport performance in elite athletes, but the athletes still had to express those physical ...

Posterior chain timing changes across the sprint cycle. This review shows the biceps femoris reaching very high activation around late swing, while the glute max peaks closer to early stance. ...

At matched velocities, sprinters and soccer players have similar contact times, but sprinters produce more horizontal power, keep force oriented forward, and attenuate braking more effectively. The eccentric capacity piece is the most interesting part. It doesn’t create speed ...

Elite sprinters produce more torque… This isokinetic data shows the biggest separation between elite and control groups sits at the hip and knee extensors. The ankle gap is the smallest across all tiers. The message is clear…build the engine where it pays off. Max sprints. ...

I like to think of developing speed as filling 3 buckets If an athlete is working hard and not getting faster, one of these is usually missing… 1.) Force Capacity - the ability to impart, attenuate, and redirect force. If this is low, speed has a hard ceiling. Strength ...

Rather than picking sides / favorites, understand that different forms of training provide different outcomes, and they are often interconnected. The weight room builds your ability to produce force… Sprinting and jumping teach you how to direct that force, how to time it ...

One of the biggest misconceptions in training is that hard equals effective. It doesn’t. Someone with zero experience could create a workout that leaves you exhausted in minutes. Push a prowler until you collapse. Run until you throw up. Making someone tired is easy. A lot ...

The glutes and the hip extensors as a whole are heavily involved in sprinting. What’s important is understanding what this research actually shows. This is correlation, not causation. Bigger glutes don’t automatically make someone fast. But athletes who sprint at high levels ...