Most people obsess over things they can’t change…genetics, limb...
Fred Duncan@Fred__Duncan
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Nov 17, 2025
~1 min read
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Most people obsess over things they can’t change…genetics, limb lengths, structure. That’s the easy way out.
Fiber composition is modifiable. You won’t completely transform from one type to another, but you can bias and shift your fibers based on how you train.
The key is
Fiber composition is modifiable. You won’t completely transform from one type to another, but you can bias and shift your fibers based on how you train.
The key is
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understanding that different training stressors create different adaptations:
- High volume, fatigue oriented lifting tends to push fibers toward Type IIA.
- High intensity, explosive work helps preserve or bias Type IIX.
- Long term aerobic exposure reinforces Type I.
- High volume, fatigue oriented lifting tends to push fibers toward Type IIA.
- High intensity, explosive work helps preserve or bias Type IIX.
- Long term aerobic exposure reinforces Type I.
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Your programming should reflect that. If you want to stay fast, powerful, and durable, you need consistent exposure to plyometrics, speed work, and explosive training.
If you want a system built around speed, explosiveness, and smart programming, I’ve already done the heavy
If you want a system built around speed, explosiveness, and smart programming, I’ve already done the heavy
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lifting for you.
Project Speed Bundle combines my two best resources, Speed Kills and The Art & Science of Sport Preparation, giving you over 130 pages and 18+ weeks of proven, field-tested programming used by athletes all over the world.
Project Speed Bundle combines my two best resources, Speed Kills and The Art & Science of Sport Preparation, giving you over 130 pages and 18+ weeks of proven, field-tested programming used by athletes all over the world.