The squat isn’t sprint or sport specific…it’s a general tool. Early...
Fred Duncan@Fred__Duncan
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Nov 22, 2025
~1 min read
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The squat isn’t sprint or sport specific…it’s a general tool.
Early in a training cycle, I use it to build broad outputs…force, tissue capacity, and the ability to handle volume. Heavy, full ROM squats fit perfectly here. They give us a base that makes the high intensity
Early in a training cycle, I use it to build broad outputs…force, tissue capacity, and the ability to handle volume. Heavy, full ROM squats fit perfectly here. They give us a base that makes the high intensity
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work later possible.
And remember, how are you loading the pattern?
If the goal is strength and developing force, you eventually have to move beyond something like a goblet squat. You need a setup that allows true overload, that’s the only way you can continue to progress.
And remember, how are you loading the pattern?
If the goal is strength and developing force, you eventually have to move beyond something like a goblet squat. You need a setup that allows true overload, that’s the only way you can continue to progress.
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For that reason, I tend to lean toward back or belt squats. I’m using it to make the lower body stronger. So the question is simple, which version lets me load the most safely and effectively, week after week?
As speed volume increases, the squat’s role shifts. We’ll move
As speed volume increases, the squat’s role shifts. We’ll move
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toward abbreviated ranges of motion or higher velocity work, not because it’s suddenly “more specific,” but because it helps manage fatigue. The goal now isn’t to create the stimulus, it’s to support the main one…sprinting.
So the squat’s purpose changes with the phase.
So the squat’s purpose changes with the phase.
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Early - develop.
Later - maintain and tolerate.
Use it to build what your speed work needs, not compete with it.
If you want to understand how to actually connect the weight room to sprint performance, how to pair exercises, structure blocks, and load movements with purpose,
Later - maintain and tolerate.
Use it to build what your speed work needs, not compete with it.
If you want to understand how to actually connect the weight room to sprint performance, how to pair exercises, structure blocks, and load movements with purpose,
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that’s exactly what I teach inside Speed Kills.
It breaks down the science of sprint development, strength, and transfer in detail, so you can stop guessing and start programming like it matters.
It breaks down the science of sprint development, strength, and transfer in detail, so you can stop guessing and start programming like it matters.
