Stop waiting for the perfect time, the perfect program, or the...
Fred Duncan@Fred__Duncan
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Sep 18, 2025
~1 min read
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Stop waiting for the perfect time, the perfect program, or the perfect setup. You can start building speed today with nothing more than a hill and your own bodyweight. Save this and try it
Hill Speed Session
Hill Sprints: 2x5x20 yards (slow walk back recovery, 2–3 min between
Hill Speed Session
Hill Sprints: 2x5x20 yards (slow walk back recovery, 2–3 min between
0:50
2
sets)
Multi-Response Jumps Up Hill: 3 jumps at a time × 2 rounds = 1 set, 3-4 sets total
Bounding Up Hill: 2x20–30 yards
Split Squat Holds: 2x30–60s each side
Prisoner Squats: 2x10–12 (4-count lower, 2s hold at bottom)
Single-Leg Bridges: 2x12–15 each side
Calf Raises:
Multi-Response Jumps Up Hill: 3 jumps at a time × 2 rounds = 1 set, 3-4 sets total
Bounding Up Hill: 2x20–30 yards
Split Squat Holds: 2x30–60s each side
Prisoner Squats: 2x10–12 (4-count lower, 2s hold at bottom)
Single-Leg Bridges: 2x12–15 each side
Calf Raises:
3
2x12
Hanging knee raise: 2x12
Don’t overthink it, take advantage of what’s around you and start now.
If you’re ready for a complete blueprint to get faster, stronger, and more explosive, check out Speed Kills or the Project Speed Bundle (save big when you grab the bundle).
Hanging knee raise: 2x12
Don’t overthink it, take advantage of what’s around you and start now.
If you’re ready for a complete blueprint to get faster, stronger, and more explosive, check out Speed Kills or the Project Speed Bundle (save big when you grab the bundle).
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Learn how many sprints to run, how to program weights and plyometrics with speed, return to run from hamstring injuries, exercise selection, tempo for speed and more. Link in my bio.
fredduncantraining.com/product/speed-…
fredduncantraining.com/product/speed-…