This reel is based on a study comparing quarter, half, and full...
Fred Duncan@Fred__Duncan
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Jan 10, 2026
~1 min read
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This reel is based on a study comparing quarter, half, and full squat training and their transfer to sprint performance. (Rhea et al., Human Movement, 2016).
In that study, quarter squats produced the greatest improvement in 40-yard sprint time, while the full squat group
In that study, quarter squats produced the greatest improvement in 40-yard sprint time, while the full squat group
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showed little to no change. The same group also showed the greatest improvement in vertical jump performance.
That does not mean full squats are “bad.”
And it does not mean partials are magic.
Coaching isn’t about dogma or your favorite lift.
It’s about getting results for
That does not mean full squats are “bad.”
And it does not mean partials are magic.
Coaching isn’t about dogma or your favorite lift.
It’s about getting results for
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the athlete in front of you.
Remember, these athletes do not compete on a platform or a stage. The weight room is a means to an end, not the end itself.
Shorter ranges of motion can
- bias force production toward sprint relevant joint angles
- allow higher intent and
Remember, these athletes do not compete on a platform or a stage. The weight room is a means to an end, not the end itself.
Shorter ranges of motion can
- bias force production toward sprint relevant joint angles
- allow higher intent and
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velocity
- reduce muscular damage / soreness
- help manage fatigue when sprint or plyometric volumes are high
In those contexts, partial ranges can act as a strategic unload while still providing a meaningful strength stimulus, so the athlete can recover and sprint again.
- reduce muscular damage / soreness
- help manage fatigue when sprint or plyometric volumes are high
In those contexts, partial ranges can act as a strategic unload while still providing a meaningful strength stimulus, so the athlete can recover and sprint again.
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Sometimes good coaching means challenging your own biases and using the right tool at the right time.
If you want the full framework for how I blend sprinting, lifting, plyos, and fatigue management, it’s laid out in Speed Kills. 80 pages of sprint science and full program
If you want the full framework for how I blend sprinting, lifting, plyos, and fatigue management, it’s laid out in Speed Kills. 80 pages of sprint science and full program
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that shows you exactly how to set it up.
And if you’re not competing anymore but still want to train strength, speed, and athleticism together, Strength × Speed is my new 8-week hybrid program.
fredduncantraining.com/product/speed-…
And if you’re not competing anymore but still want to train strength, speed, and athleticism together, Strength × Speed is my new 8-week hybrid program.
fredduncantraining.com/product/speed-…
