Fred Duncan (@Fred__Duncan)

Acceleration and max velocity are very different phases…different joint angles, different time frames for force application, different movement strategies. This breakdown gives you a clearer picture of how those phases operate so you can better evaluate your training. ...

Good training doesn’t obsess over a single exercise, method, system. Every micro niche program that isolates one quality/exercise/tissue like fascia, tendon, functional, whatever, & tries to magnify its importance often signals one thing - a poor grasp of training fundamentals ...

This is a summary from a section in my upcoming speed development e-book, which also includes a full training program. “Stiffness” is one of the most common terms in performance training and one of the most misunderstood. It gets thrown around without much context, and ...

There’s more to the off-season than just “working hard.” Over the years, I’ve seen athletes stall out or regress, not because they lacked effort, but because they made one (or more) of these common mistakes… 1. Too Much or Too Little Early in the off-season we run a GPP or ...

Charlie’s work holds up. Period. I still revisit his material regularly. He just had an amazing ability to simplify complex topics. CFTS and Structure of Training for Speed are some of my favorites. That quote on power vs. volume is a perfect example, most athletes are ...

Most people think sprinting fast is just about force. It’s not. At max velocity, ground contact times are under 0.12 seconds, you don’t have time to impart max force, you have to apply it instantly. That’s where stiffness and jerk come in. ...

There are athletes who are more physically gifted than you. That’s just reality. But what most people don’t realize? Those same athletes are usually training harder and more consistently, too. Reggie Bush was one of those guys. He had elite traits, speed, power, explosiveness. ...

Early specialization is often sold as a shortcut, but it often comes at the cost of broader development. A recent study (VanZile et al., 2025) on 110 male high school athletes compared countermovement jump (CMJ) and dynamic balance performance across low, moderate, and high ...

These are four of the most common lower body strength and power exercises used in performance enhancement. I take a non-dogmatic approach to training, I don’t have a “favorite” lift. I use all four of these in different capacities depending on the athlete, phase, and the goal ...