Speed isn’t built from just lifting. It isn’t built from just plyos...
Fred Duncan@Fred__Duncan
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Aug 22, 2025
~1 min read
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Speed isn’t built from just lifting. It isn’t built from just plyos or conditioning. It’s built from the integration of all of it.
That’s why I break speed development down into 4 pillars
1.Sprinting – the stimulus itself
2.Strength – capacity/output builder
3.Plyometrics –
That’s why I break speed development down into 4 pillars
1.Sprinting – the stimulus itself
2.Strength – capacity/output builder
3.Plyometrics –
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the bridge between strength and speed
4.Conditioning – recovery and repeatability
Many people overvalue one pillar and ignore the others. Or worse, they just throw drills together without a system. If you want to consistently develop speed, you have to know your athlete,
4.Conditioning – recovery and repeatability
Many people overvalue one pillar and ignore the others. Or worse, they just throw drills together without a system. If you want to consistently develop speed, you have to know your athlete,
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understand how they respond, and structure training so these pieces work together instead of fighting each other.
That’s exactly what I laid out in Speed Kills. Over 80 pages of deep breakdowns on sprint mechanics, acceleration vs max velocity, how to use strength training
That’s exactly what I laid out in Speed Kills. Over 80 pages of deep breakdowns on sprint mechanics, acceleration vs max velocity, how to use strength training
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without letting it interfere, plyometric progressions, resisted sprints, overspeed methods, conditioning, programming examples, and an 8-week sprint program you can run right away.
If you coach athletes or you’re serious about your own development, this book will give you the
If you coach athletes or you’re serious about your own development, this book will give you the
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