Fred Duncan (@Fred__Duncan)

Everyone loves the Vertical Jump, but how meaningful is it? Stefan Holm, Olympic champion, reportedly had just a 23-inch vertical and still cleared 2.40m, over 94 inches. Nearly 70 inches higher than his vert. Why? Because a standing vertical isn’t the same as a high jump. ...

Speed isn’t built from just lifting. It isn’t built from just plyos or conditioning. It’s built from the integration of all of it. That’s why I break speed development down into 4 pillars 1.Sprinting – the stimulus itself 2.Strength – capacity/output builder 3.Plyometrics – ...

This is a follow up to the Buddy Morris video I posted earlier. Every time you listen to him, you walk away with something practical. One of the biggest lessons I’ve learned from Buddy, and why I push this so often, is the importance of mentorship. Find someone you trust, ...

Being a coach of physical preparation (or sport coach in general) is not just about sets, reps, or picking a drill for the day. At the root of it, all training is stress. That means every session…sprinting, lifting, jumping, practice …is a stressor that has to be managed. ...

If it wasn’t for Buddy Morris, I wouldn’t be a coach in physical preparation. Nearly everything I’ve learned in this field traces back to lessons from him. If you’ve read my eBooks, you already know how often I quote him or build on things I first heard from him. ...

Sotomayor’s high jump world record still stands over 30 years later. He said he ran more than most high jumpers, he was incredibly strong with some reports of squatting near 600lbs. In this clip you’ll see him doing power skips, backwards runs, a specialized developmental ...

Developing speed is simple, but it’s not easy. One of the biggest mistakes I see? Poor planning. Speed work is often tossed into a program with zero thought to structure. No progression. No consideration for residual effects. The result? You sprint, but you don’t actually ...

Speed is one of the most sought after physical abilities and for good reason. In Mondo’s case, he needs to generate high horizontal velocity in his approach and efficiently convert it into vertical velocity. He has to maintain his posture, control ground contacts, and time the ...

Sergey Bubka is considered one of the greatest pole vaulters of all time. When you look into his preparation, you understand why. His training blended gymnastics, sprint work, event specific drills, & targeted strength work that matched the demands of the vault. His best bench ...