Fred Duncan (@Fred__Duncan)

Derrick Henry Hill Workout All my programs feature hill sprints and for good reason…. They’re one of the simplest, most effective tools for speed and power development. No need for gimmicks or over cueing just throw them on a hill. ✅ Why I use hill runs - Improve ...

You don’t just show up to college and decide to start preparing. By then, you’re behind. The athletes who go on to play in college or at the pro level? Most of them were already taking their physical preparation seriously in high school. ...

FAST vs SLOW ATHLETE What separates faster athletes from slower ones? It’s how much force they can apply and how quickly they can apply it. This force-time curve is an illustration of what makes a fast athlete fast. The blue curve (fast athlete) shows a high peak of relative ...

Plyometrics transfer strength to speed. They challenge the system at high forces and velocities, training the muscular system to produce force rapidly, improving neuromuscular coordination, and enhancing muscle stiffness. Plyos don’t replace the weight room, they build on it. ...

Operational Output vs. Maximum Output This clip picks up where my older post on Speed Reserve left off. When I first started working with an athlete preparing for his Pro Day, he struggled to floor press 195 for 5. About 6.5 weeks later, he hit 225 for 10. What changed? ...

Stress is stress. This infographic breaks down just how much non-training stress can impact injury risk. During high academic stress (like exams), injury odds nearly double. During training camp, they triple. Training is nothing more than applied stress used to create ...

When I build a program, I’m reverse engineering the demands of movement. Whether it’s sprinting, jumping, or a sport specific skill, you should understand the bioenergetics, biodynamics, and biomotor abilities that drive each phase of performance. Different phases place ...

This is NOT to say that you don’t need to condition. But it is a reminder that speed impacts endurance. The slower athlete is forced to operate at a much higher intensity just to keep up. That adds up over a game. The faster you are, the less effort it takes to operate at game ...

3 runners, 3 Strategies, 3 different outcomes Let’s Take a closer look at the force data from the locomotor TCU Lab, who make awesome videos The marathoner peaks at around 300 lbs of vertical force with a wide, flat curve The 400m sprinter hits around 700 lbs with a sharper ...