Fred Duncan (@Fred__Duncan)

Power is the rate of doing work, expressed through force × velocity. For full athletic development, you need a broad spectrum of training means. If you want a real plan for blending sprinting, maximal lifting, dynamic effort work, submaximal lifting, plyometrics, ...

Strength training absolutely improves performance, but the mistake is assuming the transfer is automatic This review found that resistance training improves strength, power, and sport performance in elite athletes, but the athletes still had to express those physical ...

Posterior chain timing changes across the sprint cycle. This review shows the biceps femoris reaching very high activation around late swing, while the glute max peaks closer to early stance. ...

At matched velocities, sprinters and soccer players have similar contact times, but sprinters produce more horizontal power, keep force oriented forward, and attenuate braking more effectively. The eccentric capacity piece is the most interesting part. It doesn’t create speed ...

One of the biggest misconceptions in training is that hard equals effective. It doesn’t. Someone with zero experience could create a workout that leaves you exhausted in minutes. Push a prowler until you collapse. Run until you throw up. Making someone tired is easy. A lot ...

The glutes and the hip extensors as a whole are heavily involved in sprinting. What’s important is understanding what this research actually shows. This is correlation, not causation. Bigger glutes don’t automatically make someone fast. But athletes who sprint at high levels ...

Usain Bolt didn’t have poor acceleration. His max v was just so much better that it made everything before it look average. By 30 meters, he was right there with the best in the world. He wasn’t in the lead, but he wasn’t separating yet. Taller athletes often face greater ...

There’s always a debate about the effectiveness of drills… My stance has always been this - coaching is teaching and drills are tools. Unless a drill closely matches the bioenergetic, biodynamic, and biomotor demands of acceleration or max velocity sprinting, it’s not ...

“Punch the ground” or “strike the ground” is a cue you hear all the time in sprinting. On the other side, Tom Tellez used to tell athletes to press the ground, not strike it…emphasizing force transfer over contact time rather than impact. Neither cue is universally right or ...