When I build a program, I’m reverse engineering the demands of...
Fred Duncan@Fred__Duncan
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Aug 01, 2025
~1 min read
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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
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
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different demands on the body. In sprinting, for example, strength is key early on, but as you transition to top speed, elastic qualities take over.
This framework allows you to
Identify where an athlete is limited
Align gym work with specific sprint phases
This framework allows you to
Identify where an athlete is limited
Align gym work with specific sprint phases
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Choose exercises based on technical or physical constraints
Make smarter programming decisions that actually transfer
This is how I approach movement.
Not just “get stronger” or “run faster,” but what qualities drive success in each phase, and how can I bring them up?
Make smarter programming decisions that actually transfer
This is how I approach movement.
Not just “get stronger” or “run faster,” but what qualities drive success in each phase, and how can I bring them up?
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You’ll see this exact thought process baked into all of my programs. And the new one I’m finishing now is my best work yet. Over 70+ pages, deep dives on all things speed, and a full training program built around these principles.
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It should be out in the next few weeks. Until then, all of my older programs are on sale. Once the new one drops, they’ll go back to full price, so now’s a good time to grab one if you’ve been on the fence.