Fred Duncan (@Fred__Duncan)

Not every training stress is created equal. Some are very neurally demanding, some lean more metabolic, some are just lower intensity by design. This chart is simply a framework for how I tend to view and organize them. It’s not 100% universal…acceleration, for example, ...

Speed & Jump Training 🧵 ...

Jump Training vs. Plyometrics If you dig into Yuri Verkhoshansky’s original work, he was very specific in how he framed the shock method, “sharp, compulsory muscular tension caused by the kinetic energy of a falling body.” Over time, as the term spread to the West, the ...

Before a race, you’ll often see sprinters pop off the ground with a quick vertical jump. Most of the track athletes I’ve worked with like doing this and there are a few reasons why. Some point to post activation performance enhancement, and there’s even research showing that ...

When I think about the hierarchy of training it's 1.) Coach - Athlete relationship 2.) Structure of Training 3.) Exercise Selection We spend way too much time focused on 3. Training is not about throwing shit at the wall and seeing what sticks. It's about careful and ...

Everyone loves to pull up the old training clips of Werner Günthör because they’re flat out impressive. A 280-pound shot putter moving with that kind of speed and explosiveness is rare to see. The easy take is to just say “genetic freak” and stop there. But if you actually ...

Different physical qualities stick around for different amounts of time once you stop training them. This is a blend of Issurin and some updated findings, but as always, nothing is gospel. Strength and aerobic capacity are relatively durable. Glycolytic and repeat-sprint ...

Another one of those binary debates people love to get up in arms about - unilateral vs bilateral training. Ironically, my own lower back favors unilateral work, but I often find myself defending bilateral training. Why? Because I’ve seen plenty of athletes who didn’t ...

This is my personal ranking of resisted sprint methods. Personally, I use the motorized device the most. After that, hill sprints, sleds, and even chains are my go-to tools. The others get used more sparingly. If I bring in the prowler, it’s usually for marching, conditioning, ...