When it comes to improving rate of force development, the ability...
Fred Duncan@Fred__Duncan
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Oct 01, 2025
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When it comes to improving rate of force development, the ability to apply force fast, there’s no single “best” exercise. The truth is, it’s about covering the spectrum.
This list isn’t in any real order, it’s just a collection of the means that we know train this ability well
This list isn’t in any real order, it’s just a collection of the means that we know train this ability well
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. The point is, you want to train across the board
✅ Sprint fast
✅ Jump high
✅ Throw far
✅ Lift heavy
✅ Lift fast
✅ Condition intelligently
And then repeat that process over and over. That’s how you raise both ends of RFD, the neural side (early phase) and the strength
✅ Sprint fast
✅ Jump high
✅ Throw far
✅ Lift heavy
✅ Lift fast
✅ Condition intelligently
And then repeat that process over and over. That’s how you raise both ends of RFD, the neural side (early phase) and the strength
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side (late phase).
If you want to see exactly how to combine plyometrics with lifting to maximize RFD, how to lift for maximal strength, and how to program speed work the right way, check out Speed Kills. It’s over 80 pages of education and includes a full 8-week program built
If you want to see exactly how to combine plyometrics with lifting to maximize RFD, how to lift for maximal strength, and how to program speed work the right way, check out Speed Kills. It’s over 80 pages of education and includes a full 8-week program built
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