After I posted my top single leg lifts for speed, a few people...
Fred Duncan@Fred__Duncan
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Jul 22, 2025
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After I posted my top single leg lifts for speed, a few people asked what I like for the posterior chain, so here are the three I program most often.
Yes, we use all of these bilaterally too. This isn’t about ditching the basics. It’s about layering in single leg options that
Yes, we use all of these bilaterally too. This isn’t about ditching the basics. It’s about layering in single leg options that
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complement our speed work, especially for athletes who already sprint and lift hard.
During sprinting, the hamstrings can experience forces up to 9x bodyweight, especially during late swing and early stance. The glutes and hamstrings work together to extend the hip and manage
During sprinting, the hamstrings can experience forces up to 9x bodyweight, especially during late swing and early stance. The glutes and hamstrings work together to extend the hip and manage
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these high forces. But it’s not just about producing force, it’s also about being able to tolerate and express it repeatedly under high speed conditions.
What I’m really after here is structural integrity, not just output. These movements help build the tissue qualities,
What I’m really after here is structural integrity, not just output. These movements help build the tissue qualities,
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positional strength, & isometric control to support our speed work. Theres many ways to progress and regress them.
I’ll break down more of this in my new Speed Development eBook, which covers sprint programming, strength pairing, plyo progressions, & how I tie it all together
I’ll break down more of this in my new Speed Development eBook, which covers sprint programming, strength pairing, plyo progressions, & how I tie it all together
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That’ll be out soon.
In the meantime, my older speed programs are still on sale & you can see how I program these.
Speed Demon Series (linear focus, 12 weeks)
Sprint from Scratch (8-week+ beginner)
The Art & Science of Sport Preparation (most comprehensive, 10-weeks, 51 pages
In the meantime, my older speed programs are still on sale & you can see how I program these.
Speed Demon Series (linear focus, 12 weeks)
Sprint from Scratch (8-week+ beginner)
The Art & Science of Sport Preparation (most comprehensive, 10-weeks, 51 pages