We know that all movement originates in the brain. Our goal is to...
Fred Duncan@Fred__Duncan
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Dec 03, 2025
~1 min read
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We know that all movement originates in the brain.
Our goal is to ignite that system. To train not just force output, but the rate at which that force is produced. The faster the signal, the faster the movement.
This is where rate of force development (RFD) becomes everything
Our goal is to ignite that system. To train not just force output, but the rate at which that force is produced. The faster the signal, the faster the movement.
This is where rate of force development (RFD) becomes everything
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The higher the rate, the quicker you can accelerate your center of mass and that’s the foundation of every sport.
We can look at it in phases
Early phase RFD is highly neural. it’s about motor unit recruitment, synchronization and firing speed. We train this through high-
We can look at it in phases
Early phase RFD is highly neural. it’s about motor unit recruitment, synchronization and firing speed. We train this through high-
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velocity efforts like sprints, jumps, etc
Late phase RFD reflects how much force can actually be produced once those motor units are already firing. This is where max strength exerts a larger influence, it’s the ceiling for how much total force can be expressed as the
Late phase RFD reflects how much force can actually be produced once those motor units are already firing. This is where max strength exerts a larger influence, it’s the ceiling for how much total force can be expressed as the
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contraction continues
Both matter, but the early phase is what separates athletes. That’s why every athlete I train sprints. Because sprinting is the purest expression of the nervous system in motion…high intent, high velocity, and high transfer.
Speed development isn’t just
Both matter, but the early phase is what separates athletes. That’s why every athlete I train sprints. Because sprinting is the purest expression of the nervous system in motion…high intent, high velocity, and high transfer.
Speed development isn’t just
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about running fast. It’s about improving how the system works, from the brain down to the foot that hits the ground.
This is the foundation of what I teach in Speed Kills, 80 pages covering how to develop speed from the ground up, including sprint programming, force
This is the foundation of what I teach in Speed Kills, 80 pages covering how to develop speed from the ground up, including sprint programming, force
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