Speed Coach | 716 Gym Owner | Published Author NFL · NHL · NCAA · EPL · Sprint mechanics, strength & programming Speed Kills — full system, link below ⬇️
Buffalo, NY
Joined September 2012
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Two athletes can squat the same weight, but the one who can produce force faster is the one who often jumps higher, accelerates faster and wins the play.
RFD determines how quickly force can be expressed. And in sprinting, ground contact times often occur within 80–200
After posting the footage of Brian Oldfield racing Olympic hurdler/sprinter Lacey O’Neal, I figured this was an even better comparison.
This time, the nearly 280lb shot putter is racing NFL Hall of Fame wide receiver Lynn Swann.
One thing I love about footage like this, the
throwing, Olympic lifting variations, and heavy strength training to develop as many useful physical qualities as possible.
I want athletes who are fast, strong, explosive, reactive, and well conditioned.
Maximum Output is my most refined eight-week program to date, combining
everything I’ve learned coaching athletes and producing some of the most impressive improvements in speed, jumping, and strength I’ve seen.
fredduncantraining.com/produ…
These are the four primary methods we pull from when prescribing intensity, volume, and repetitions across different training means.
Hierarchy matters. Volume matters. Intensity matters. But in my opinion, nothing is more important than how everything is organized and
ood, this is for you.
The program combines 3–4 lifting days per week with sprinting, jumping, strength, hypertrophy, and conditioning. It also includes a nutrition section showing how I approach eating to support performance and body composition.
The goal isn’t to see how much work we can fit into a training session. It’s to develop the physical qualities we need without compromising the speed and power we’re trying to improve...
A potential training session might look something like this
start with accel work,
athletes, while allowing them to recover and consistently perform at a high level.
For those who want to go even deeper, there’s Speed Kills.
Speed Kills is my original eight-week speed development program, accompanied by an 80+ page eBook explaining the principles,
methods, and science behind the training. Used by over 1,300 coaches and athletes
fredduncantraining.com/produ…
Here’s a breakdown of some velocity guidelines for common weightlifting exercises.
If you want to see the actual loads, sets, reps, and progressions we use to develop strength, speed, and power, it’s all outlined in Speed Kills. My best selling 8 week program/ebook, used by
over 1,300 coaches and athletes worldwide.
For those who aren’t competitive athletes but want to train hard, Strength X Speed is my 12 week program built around exactly how I train.
The goal is simple: remain strong, muscular, lean, and athletic. We sprint, jump, perform
explosive exercises, and still lift heavy and train for muscle growth. This program also includes a section on nutrition outlining my approach
fredduncantraining.com/produ…
