Take this structure below and you’ll have the foundation for a...
Fred Duncan@Fred__Duncan
86 views
Sep 16, 2025
~1 min read
Advertisement
1
Take this structure below and you’ll have the foundation for a complete speed session
- Ground-based warm-up
- Dynamic flexibility/hip mob
- Mach drills
- Acceleration and/or max velocity work
- Jump or plyometric
- Explosive-type work (DE)
- Strength work (ME, SE, RE)
- Ground-based warm-up
- Dynamic flexibility/hip mob
- Mach drills
- Acceleration and/or max velocity work
- Jump or plyometric
- Explosive-type work (DE)
- Strength work (ME, SE, RE)
1:54
2
- Finishers (calves, abs, accessories)
The order here matters. Sprinting goes first because it’s the most important and most neurologically demanding stimulus of the day. It also sets up the rest of the session…we often see potentiation effects in the weight room after
The order here matters. Sprinting goes first because it’s the most important and most neurologically demanding stimulus of the day. It also sets up the rest of the session…we often see potentiation effects in the weight room after
3
sprinting and jumping.
That doesn’t mean you can’t lift first or throw med balls before sprinting. Those are options depending on context. But in my programming, sprinting and jumping are the main event. The weight room complements them and helps finish the session.
That doesn’t mean you can’t lift first or throw med balls before sprinting. Those are options depending on context. But in my programming, sprinting and jumping are the main event. The weight room complements them and helps finish the session.
4
Our core lower body lifts are step-ups, split squats, squats, and hip thrusts. Upper body staples are bench press and pull-ups. From there, accessory work like back extensions, RDLs, and posterior chain variations round things out, with calves and abs to finish.
5
This structure checks the major boxes for athlete preparation…sprinting, jumping, explosive work, foundational strength, and accessory development.
If you want the full breakdown of how I build (reps, volume etc) and coach these sessions, it’s all inside Speed Kills, my
If you want the full breakdown of how I build (reps, volume etc) and coach these sessions, it’s all inside Speed Kills, my
6
most complete speed resource yet. And now you can grab it in the Project Speed Bundle, which includes both Speed Kills and The Art & Science of Sport Preparation, over 130 pages of training and two full programs.
fredduncantraining.com/product/projec…
fredduncantraining.com/product/projec…
