This isn’t about isolating one quality and pretending it’s the most...
Fred Duncan@Fred__Duncan
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Sep 29, 2025
~1 min read
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This isn’t about isolating one quality and pretending it’s the most important. It’s about understanding how strength, power, and rate of force development (RFD) feed into each other.
Strength raises your ceiling…it gives you the foundation to move fast. But at some point,
Strength raises your ceiling…it gives you the foundation to move fast. But at some point,
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you need to start expressing it in quicker movements.
That’s where power comes in. Then we have to break it down further…how are we separating power from RFD? How are we training the ability to reach force faster and not just hit a big peak number?
And finally, how are we
That’s where power comes in. Then we have to break it down further…how are we separating power from RFD? How are we training the ability to reach force faster and not just hit a big peak number?
And finally, how are we
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tying all of that into the highest velocity movements, our sprint work? Because that’s where it all has to show up. The gym is only valuable if the qualities you build there can transfer to the field. That’s the job of physical preparation.
That’s why in my programs,
That’s why in my programs,
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speed is the priority. We start sessions with sprint work because it’s the closest thing to the sport. From there, we move into RFD, then power, then strength. Everything is touched, and everything is structured to build qualities that work together.
If you want the exact
If you want the exact
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blueprint for how to do this, my Speed Kills program lays it all out. You’ll get the science behind what drives speed, how to build each quality, and an 8-week program that puts it into practice step by step. If you’re serious about speed, this is the resource you need.
