Resisted sprints are one of my favorite tools for improving...
Fred Duncan@Fred__Duncan
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Sep 21, 2025
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Resisted sprints are one of my favorite tools for improving horizontal force and early acceleration.
You can use sleds, chains, bands, and motorized devices just remember each applies resistance a little differently, so the same load won’t feel the same across tools.
You can use sleds, chains, bands, and motorized devices just remember each applies resistance a little differently, so the same load won’t feel the same across tools.
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You can calculate velocity decrement through speed or split times. That gives you a guideline for loading, but in practice I adjust based on distance, reps, and how the resisted work pairs with our unresisted sprints.
If you want the exact breakdown of how I structure it,
If you want the exact breakdown of how I structure it,
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how I adjust loads, how I progress distances, how I pair resisted with free sprints, there’s an entire chapter on resisted acceleration inside Speed Kills, along with a full 8-week program that shows you how to put it into practice.
Speed Kills walks you through
Speed Kills walks you through
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everything from warm-up to resisted sprinting, plyos, weights, fitness, hamstring health, and more. Or, if you want the most complete deal, the Project Speed Bundle gives you Speed Kills plus The Art & Science of Sport Preparation at a discounted rate.