Training isn’t just about what you do, it’s about how you organize...
Fred Duncan@Fred__Duncan
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Aug 22, 2025
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Training isn’t just about what you do, it’s about how you organize it.
The High-Low approach (popularized by Charlie Francis) is one of the most effective ways I’ve found to manage stress and recovery.
High days stack your most demanding CNS intensive work together (sprints,
The High-Low approach (popularized by Charlie Francis) is one of the most effective ways I’ve found to manage stress and recovery.
High days stack your most demanding CNS intensive work together (sprints,
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heavy lifts, jumps). Low days focus on restoration, tempo runs, circuits, submaximal training.
We try to keep the high days, high and the low days, low. This keeps the nervous system fresh, maximizes adaptation, and prevents the trap of doing too much “medium” work that
We try to keep the high days, high and the low days, low. This keeps the nervous system fresh, maximizes adaptation, and prevents the trap of doing too much “medium” work that
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leaves athletes constantly flat/chasing homeostasis.
However, if you’re a younger or less developed athlete, you likely don’t need this structure as your outputs aren’t high enough.
And this is just one of the many principles I break down in Speed Kills. It’s not just a
However, if you’re a younger or less developed athlete, you likely don’t need this structure as your outputs aren’t high enough.
And this is just one of the many principles I break down in Speed Kills. It’s not just a
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program. It’s over 80 pages of coaching insight, biomechanics, and programming strategy, plus a full 8-week sprint program built the same way I train my athletes. Inside you’ll learn
How to actually organize sprint training with strength, plyos, and conditioning
Specific
How to actually organize sprint training with strength, plyos, and conditioning
Specific
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sprint, jump, and lifting progressions
Common errors in acceleration and max velocity
Thoughts on resisted and overspeed training
If you want a deep dive into these methods, how to train for speed, and a full 8-week program that’s exactly what you’ll get inside Speed Kills.
Common errors in acceleration and max velocity
Thoughts on resisted and overspeed training
If you want a deep dive into these methods, how to train for speed, and a full 8-week program that’s exactly what you’ll get inside Speed Kills.