#  @Fred__Duncan Fred Duncan Fred Duncan posts on X about if you, speed, in the, how to the most. They currently have [------] followers and [---] posts still getting attention that total [-----] engagements in the last [--] hours. ### Engagements: [-----] [#](/creator/twitter::804942686/interactions)  - [--] Week [-------] +958% - [--] Month [---------] +50% - [--] Months [---------] +517% - [--] Year [---------] +559% ### Mentions: [--] [#](/creator/twitter::804942686/posts_active)  - [--] Month [--] -75% - [--] Months [---] +159% - [--] Year [---] +598% ### Followers: [------] [#](/creator/twitter::804942686/followers)  - [--] Week [------] +1% - [--] Month [------] +5% - [--] Months [------] +32% - [--] Year [------] +140% ### CreatorRank: [-------] [#](/creator/twitter::804942686/influencer_rank)  ### Social Influence **Social category influence** [finance](/list/finance) 1.89% [technology brands](/list/technology-brands) 0.94% [travel destinations](/list/travel-destinations) 0.94% **Social topic influence** [if you](/topic/if-you) 11.32%, [speed](/topic/speed) 7.55%, [in the](/topic/in-the) 7.55%, [how to](/topic/how-to) 6.6%, [this is](/topic/this-is) 5.66%, [max](/topic/max) 4.72%, [tools](/topic/tools) 4.72%, [leg](/topic/leg) 3.77%, [sport](/topic/sport) 3.77%, [acceleration](/topic/acceleration) #32 **Top accounts mentioned or mentioned by** [@high1ntensity](/creator/undefined) [@kvng_abeholar](/creator/undefined) [@watersnation](/creator/undefined) [@adamarchuleta](/creator/undefined) [@houstonhero713](/creator/undefined) ### Top Social Posts Top posts by engagements in the last [--] hours "Mechanics matter" [X Link](https://x.com/Fred__Duncan/status/1899807278666068242) 2025-03-12T12:58Z 14.3K followers, 958.3K engagements "Isometric doesnt mean nothing moves It means muscles are producing force with very little shortening while joints and tendons handle the motion. At sprinting speeds ground contact is too short to rely on big concentric actions. Force has to be present early held" [X Link](https://x.com/Fred__Duncan/status/2019059371209064779) 2026-02-04T14:44Z 14.1K followers, 14.7K engagements "Glute Max The glute max contributes to hip extension but peak force isnt the whole story. In sprinting it works in coordination with the hamstrings to orient the pelvis stabilize the hip and support force direction rather than acting as a pure driver on its own" [X Link](https://x.com/Fred__Duncan/status/2019481073806151732) 2026-02-05T18:39Z 14.2K followers, [----] engagements "why a lot of athletes spin their wheels. If you want to understand why this happens and how to actually train it thats what Speed Kills is built for. Its not just sprint drills or random plyos. You get: - The why behind acceleration max velocity and speed endurance -" [X Link](https://x.com/Fred__Duncan/status/2020102733378793975) 2026-02-07T11:49Z 14.1K followers, [---] engagements "How force power stiffness and mechanics interact across phases - And then the what: how to organize sprinting lifting jumps and volumes so those qualities actually show up on the track or field Its the bridge between sports science concepts and real programming decisions" [X Link](https://x.com/Fred__Duncan/status/2020102740152557897) 2026-02-07T11:49Z 14.1K followers, [---] engagements "Muscle damage from eccentrics is context-dependent. Repeated exposure rapidly reduces soreness. And high force can be produced eccentrically with a lower metabolic cost than concentric work. In other words eccentrics arent a special stressor. Theyre a normal contraction" [X Link](https://x.com/Fred__Duncan/status/2020824374836941145) 2026-02-09T11:37Z 14.1K followers, [----] engagements "Repeat sprints can improve repeat sprint tests but They dont automatically fix whats holding your speed back If max speed mechanics or recovery capacity are the limiter more fatigue isnt always the answer. If you want to learn holistic speed development the" [X Link](https://x.com/Fred__Duncan/status/2021180067389256101) 2026-02-10T11:10Z 14.2K followers, [----] engagements "Your sport isnt different. Every athlete benefits from consistent strength training. Not to get big but to increase output/capacity preserve tissue integrity and support higher quality training. The general feeds the specific Strength work improves tendon stiffness" [X Link](https://x.com/Fred__Duncan/status/2021229940310487110) 2026-02-10T14:29Z 14.2K followers, [----] engagements "intramuscular coordination and raises the ceiling for technical skill expression. Michael Phelps understood this. Resistance training wasnt optional. It was foundational. If youre serious about getting better stop looking for reasons not to train. Start finding ways to" [X Link](https://x.com/Fred__Duncan/status/2021229943363953130) 2026-02-10T14:29Z 14.2K followers, [---] engagements "integrate strength and performance work intelligently. Theres a reason that every college/pro team features year round strength & conditioning. Speed Kills is my most comprehensive deep dive into programming and speed development covering the qualities that underpin speed" [X Link](https://x.com/Fred__Duncan/status/2021229946354409676) 2026-02-10T14:29Z 14.2K followers, [---] engagements "weekly structure and how it all fits together in a complete system. And if you dont need an advanced sprint program but want to lift get stronger and start layering in power work Strength X Speed was built exactly for that. https://fredduncantraining.com/product/speed-kills/ https://fredduncantraining.com/product/speed-kills/" [X Link](https://x.com/Fred__Duncan/status/2021229949139447892) 2026-02-10T14:29Z 14.2K followers, [--] engagements "Stop bombarding your athletes with info Most coaching mistakes arent about effort or intent. Theyre about interference. We talk a lot about cues drills and corrections. But fluid movement usually breaks down when we try to control a process that needs room to organize" [X Link](https://x.com/Fred__Duncan/status/2021332213632205162) 2026-02-10T21:15Z 14.2K followers, [---] engagements "itself. Thats why great athletes look relaxed and effortless. This idea is just one small piece of how I think about coaching speed. In Speed Kills I go much deeper into - how speed is actually developed - how to structure training across acceleration max velocity and" [X Link](https://x.com/Fred__Duncan/status/2021332217264574795) 2026-02-10T21:15Z 14.2K followers, [---] engagements "fitness - how strength plyometrics and sprinting fit together - and how coaching decisions influence learning over time Its my most complete resource on training in general and speed development specifically. If you want something more personal I also offer phone" [X Link](https://x.com/Fred__Duncan/status/2021332220766773514) 2026-02-10T21:15Z 14.2K followers, [---] engagements "consults. Coaches/athletes/parents use them to - audit their current program - get fresh ideas or second opinions - problem solve tricky athlete situations - or talk business systems and growth https://fredduncantraining.com https://fredduncantraining.com" [X Link](https://x.com/Fred__Duncan/status/2021332223409127903) 2026-02-10T21:15Z 14.2K followers, [---] engagements "speed the right way. https://fredduncantraining.com/product/speed-kills/ https://fredduncantraining.com/product/speed-kills/" [X Link](https://x.com/Fred__Duncan/status/2021587758297305487) 2026-02-11T14:10Z 14.2K followers, [---] engagements "Youve probably heard it before. 2x bodyweight squat is the standard. And every time this comes up the internet splits in half. Heres the reality. A squat does not predict sprint speed. Correlated to accel surebut The joint angles time constraints vectors etc are" [X Link](https://x.com/Fred__Duncan/status/2021678409429184772) 2026-02-11T20:11Z 14.3K followers, 15.2K engagements "all different. The biodynamic structure is not the same. You cannot take a bilateral strength output and reverse engineer a 100m time from it. But that doesnt mean the number is useless. Its a general capacity/output type marker. And heres the uncomfortable question nobody" [X Link](https://x.com/Fred__Duncan/status/2021678414063694176) 2026-02-11T20:11Z 14.2K followers, [---] engagements "asks Are they fast because they squat [--] bodyweightOr can they squat [--] bodyweight because theyre already neurologically and structurally wired to produce force at a high level Elite sprinters often adapt extremely well to heavy lifting because the underlying qualities" [X Link](https://x.com/Fred__Duncan/status/2021678418421592284) 2026-02-11T20:11Z 14.2K followers, [---] engagements "are already there. Now flip it. If you have a youth athlete who cant squat 1.5x bodyweight yet and youre spending all your time on isometrics reflexive eccentrics and trendy drills Youre skipping steps. Those methods become more powerful when the ceiling is higher" [X Link](https://x.com/Fred__Duncan/status/2021678429981024353) 2026-02-11T20:11Z 14.3K followers, [---] engagements "press Incline dumbbell press Arm mechanics work Lower body (Monday / Friday) Pause squats Power cleans Single leg curls and extensions Track work Stadium steps Bounding Hurdle drills Dedicated sprint sessions Wednesday was sprinting only. No lifting. Just" [X Link](https://x.com/Fred__Duncan/status/2021963441897160710) 2026-02-12T15:03Z 14.3K followers, 17.9K engagements "Another reminder that what we see in sport isnt the same thing as why we sprint in training. Yes a lot of soccer actions happen in the acceleration zone. But when we sprint in training were not just attempting to mimic the game were chasing a stimulus. Max velocity is" [X Link](https://x.com/Fred__Duncan/status/2020462472579182637) 2026-02-08T11:39Z 14.3K followers, [----] engagements "Heavy means heavy This [----] meta analysis defined heavy as 30% body mass or 30% velocity decrement and looked at 4-week interventions measuring [---] m acceleration and sprint kinematics. Result Early acceleration improves. Mechanics adapt under load. Load it w/ intent" [X Link](https://x.com/Fred__Duncan/status/2021642943623520490) 2026-02-11T17:50Z 14.3K followers, [----] engagements "The problem isnt that we dont know what works. Its that too many programs still avoid it This is Ajax training in the 90s. Drills into sprints. Bounding. Resisted runs. Stair jumps. Strength work. Agility. No gimmicks they were training off principles that still hold" [X Link](https://x.com/Fred__Duncan/status/2010352790904684604) 2026-01-11T14:07Z 14.3K followers, 626K engagements "Two athletes sprinting two different movement solutions. The goal isnt to copy a track sprinter frame by frame. Its to understand the principles behind why the fastest runners hit the ground closer to their hips get off the ground quicker and organize the pelvis and leg" [X Link](https://x.com/Fred__Duncan/status/2017242093530284126) 2026-01-30T14:22Z 14.3K followers, 1.4M engagements "A lot of acceleration comes down to intent. If youre trying to improve mechanics or intensity dont start with more cues. Find ways that naturally raise intent or shape the movement without saying much at all. 1.) Competition does this immediately. Line athletes up and" [X Link](https://x.com/Fred__Duncan/status/2019414149353381994) 2026-02-05T14:13Z 14.3K followers, [----] engagements "Randy Moss didnt separate because of some secret route concept. He separated because he was operating at a higher speed. Game speed matters. Of course it does but training speed can influence it so lets not get crazy. When the nervous system learns to recruit high" [X Link](https://x.com/Fred__Duncan/status/2021587750999187462) 2026-02-11T14:10Z 14.3K followers, 59K engagements "Maurice Greene ran [----] in the 60m and [----] in the 100m. At the time he was one of the fastest humans to ever live. His training wasnt anything crazy. It was structured repeatable and executed with intent. Heres what it looked like Upper body (Tuesday / Thursday) Bench" [X Link](https://x.com/Fred__Duncan/status/2021963439334469845) 2026-02-12T15:03Z 14.3K followers, 734.5K engagements "Acceleration isnt driven by one muscle its driven by impulse. Performance during acceleration is dominated by stance phase mechanics specifically the ability to generate large propulsive forces while minimizing braking forces. The plantarflexors especially soleus and" [X Link](https://x.com/Fred__Duncan/status/2023041587497066726) 2026-02-15T14:27Z 14.3K followers, 16.2K engagements "long head (BFLH) contribute substantially to propulsive impulse and are strongly linked to early acceleration performance. These systems must work together ankle knee and hip to generate and direct force efficiently. Thats why acceleration is a coordination problem" [X Link](https://x.com/Fred__Duncan/status/2023041592635105334) 2026-02-15T14:27Z 14.3K followers, [---] engagements "This is exactly what I teach in Speed Kills. Its my most comprehensive resource on acceleration max velocity and how to develop speed. [--] pages AND a full program. If youre no longer a competitive athlete but still want to sprint jump and train for power safely" [X Link](https://x.com/Fred__Duncan/status/2023041595235512367) 2026-02-15T14:27Z 14.3K followers, [---] engagements "event. The mechanics involved. The forcetime characteristics. The special work capacity required to express those qualities repeatedly. A 100m and a 400m are both sprint events but they dont ask the body to solve the same problem. Training should reflect that" [X Link](https://x.com/Fred__Duncan/status/2016839777929019708) 2026-01-29T11:44Z 14K followers, [---] engagements "If you want a deeper breakdown of sprint mechanics force application and how to build speed in a structured way thats exactly what I cover in Speed Kills. Its a full ebook AND training program. If youre trying to blend strength training with speed development without" [X Link](https://x.com/Fred__Duncan/status/2016839779959152907) 2026-01-29T11:44Z 14.1K followers, [---] engagements "@high_1ntensity Youre mixing up peak neural output w/ the ability to repeat high quality efforts. General fitness doesnt make a max sprint less neurally intense it improves how well you recover between them/maintain mechanics" [X Link](https://x.com/Fred__Duncan/status/2016948157981086029) 2026-01-29T18:54Z 14.1K followers, [--] engagements "@high_1ntensity Youre arguing against something I didnt say. Max speed on one rep is mostly neural and phosphagen driven agreed but training isnt [--] rep. Better general fitness obviously wont raise your peak it helps you maintain & repeat high quality efforts though" [X Link](https://x.com/Fred__Duncan/status/2016953426316243098) 2026-01-29T19:15Z 14.1K followers, [--] engagements "Early in a sprint you have time to push but as ground contact shrinks its not about how much force you can produce its about how fast you can get it into the ground without losing position/rhythm. Strength sets the ceiling. Timing & stiffness decide if you ever reach it" [X Link](https://x.com/Fred__Duncan/status/2017203792945488000) 2026-01-30T11:50Z 14.1K followers, [----] engagements "If you want a full breakdown of how I build acceleration transition and max velocity in a structured progression Speed Kills lays it out step by step with an 8-week speed program. If youre not a looking for an advanced speed program but still want to train speed power" [X Link](https://x.com/Fred__Duncan/status/2017203796225437732) 2026-01-30T11:50Z 14.1K followers, [---] engagements "Fast changes of direction arent just about being strong. Theyre about producing force quickly in the same time windows the sport demands. Thats why explosive plyometrics might line up better with cutting & turning tasks than slow(er) heavy lifts alone. Project Speed" [X Link](https://x.com/Fred__Duncan/status/2017671522068939065) 2026-01-31T18:49Z 14.1K followers, [----] engagements "Early success is loud and sexylong term development is quiet and boring. Across sport science music and chess large scale analyses show a consistent pattern early standouts are rarely the ones who reach the highest adult performance levels. What separates world class" [X Link](https://x.com/Fred__Duncan/status/2018060356573180189) 2026-02-01T20:34Z 14.1K followers, [---] engagements "adults isnt faster early gains or higher youth rankings. Its a different developmental path. - Slower early progression - Lower early rankings - Broader more varied exposure - Later specialization - Sustained engagement over many years Early performance often reflects" [X Link](https://x.com/Fred__Duncan/status/2018060360385736997) 2026-02-01T20:34Z 14.1K followers, [---] engagements "selection effects and short term advantages. Peak performance reflects learning capacity adaptability and durability built over time. Systems that reward early acceleration tend to confuse speed of progress with direction of development. That distinction matters if youre" [X Link](https://x.com/Fred__Duncan/status/2018060362742943823) 2026-02-01T20:34Z 14.1K followers, [---] engagements "Hamstring strains continue to rise across sport even as monitoring and data collection improve. Thats the uncomfortable reality highlighted by recent longitudinal research tracking elite athletes over multiple seasons. Despite measuring variables we typically rely on" [X Link](https://x.com/Fred__Duncan/status/2018329101967204551) 2026-02-02T14:22Z 14.1K followers, 12.7K engagements "Jerry Rice and Anquan Boldin didnt wow you with [--] yard dash speed but they got separation where it matters. A vertical jump solves one narrow problem. A [--] does the same. These are closed tasks. No perception no decision making. When those numbers become the goal" [X Link](https://x.com/Fred__Duncan/status/2019779967798726987) 2026-02-06T14:27Z 14.1K followers, [---] engagements "Goodharts Law kicks in. Athletes start training the metric/test instead of the fully developing the qualities that actually show up in sport. Sometimes improved outputs transfer. Sometimes they dont. What matters is whether you can time sequence perceive and act under" [X Link](https://x.com/Fred__Duncan/status/2019779970101318104) 2026-02-06T14:27Z 14.1K followers, [---] engagements "sport relevant constraints. Speed and power in context not in isolation. If you want to see how I actually a full program from sprinting and jumping to strength work and weekly structure thats exactly what Project Speed Bundle breaks down. [---] pages and [--] full programs" [X Link](https://x.com/Fred__Duncan/status/2019779972194288113) 2026-02-06T14:27Z 14.1K followers, [---] engagements "And if you want this applied to you or your athletes I offer custom remote programming and 1-on-1 phone consults where we walk through context constraints and real world application. https://fredduncantraining.com/product/project-speed-bundle/ https://fredduncantraining.com/product/project-speed-bundle/" [X Link](https://x.com/Fred__Duncan/status/2019779974694076473) 2026-02-06T14:27Z 14.1K followers, [---] engagements "Randy Moss Speed and Agility Training - What Agility Training ACTUALLY Is" [X Link](https://x.com/Fred__Duncan/status/1838589787323678868) 2024-09-24T14:42Z 14.3K followers, 44.4K engagements "The Right Way To Do Butt Kicks" [X Link](https://x.com/Fred__Duncan/status/1846912656671707392) 2024-10-17T13:54Z 14.3K followers, 50.1K engagements "Basic Guidelines" [X Link](https://x.com/Fred__Duncan/status/1847321960444727681) 2024-10-18T17:00Z 14.3K followers, 54.6K engagements "My favorite jumps and plyometrics" [X Link](https://x.com/Fred__Duncan/status/1862135520081383743) 2024-11-28T14:04Z 14.3K followers, 36K engagements "There are no secrets" [X Link](https://x.com/Fred__Duncan/status/1877720525557977129) 2025-01-10T14:13Z 14.3K followers, 26.4K engagements "My favorite ways to train the posterior chain" [X Link](https://x.com/Fred__Duncan/status/1885329968063807927) 2025-01-31T14:11Z 14.3K followers, 44.7K engagements "In-season training is important" [X Link](https://x.com/Fred__Duncan/status/1887510507298455882) 2025-02-06T14:35Z 14.3K followers, 29.6K engagements "Simplicity is the ultimate sophistication. Dont overthink this. Training is simple" [X Link](https://x.com/Fred__Duncan/status/1893376976888418380) 2025-02-22T19:07Z 14.3K followers, 55.8K engagements "Usain Bolt performing tempo or submaximal runs (it didnt make him slower)" [X Link](https://x.com/Fred__Duncan/status/1894387107092644301) 2025-02-25T14:00Z 14.3K followers, 56.4K engagements "I love this old Charlie Francis graphic on motor unit activation in various means. Wheres the study This was a theoretical model based on their knowledge and practical experience. Just use it to think" [X Link](https://x.com/Fred__Duncan/status/1906425206354190750) 2025-03-30T19:16Z 14.3K followers, 41.5K engagements "How little has changed in speed training" [X Link](https://x.com/Fred__Duncan/status/1907780357610500247) 2025-04-03T13:00Z 14.3K followers, 55.1K engagements "Pairing plyometrics with acceleration & max velocity" [X Link](https://x.com/Fred__Duncan/status/1909230636591689817) 2025-04-07T13:03Z 14.3K followers, 28.8K engagements "If youre training acceleration you need to consider the time to force applications direction of forces muscle groups etc. The goal in acceleration Produce maximum horizontal velocity as this is what propels us in the direction we are going" [X Link](https://x.com/Fred__Duncan/status/1913580895165898869) 2025-04-19T13:10Z 14.3K followers, 40.3K engagements "Sprint training & Vertical Jumping. While vertical jumping is a skill where you can adopt different strategies you cant shoot a cannon out of a canoe. The reactive qualities have to be in place" [X Link](https://x.com/Fred__Duncan/status/1915392330464399678) 2025-04-24T13:08Z 14.3K followers, 64K engagements "What are the BEST plyometrics People love to ask this as if theres a universal best for everyone. But the real answer depends entirely on context. Whos the athlete Whats the goal Why are you using plyometrics in the first place" [X Link](https://x.com/Fred__Duncan/status/1917203788722470919) 2025-04-29T13:06Z 14.3K followers, 26.9K engagements "All of my programs start with variations of hill or resisted sprints. In our early phases we are building a foundation. Intensity is lower and volume is higher. Both hill and resisted sprints let us overload the acceleration pattern while naturally regulating the intensity" [X Link](https://x.com/Fred__Duncan/status/1918295038330847442) 2025-05-02T13:22Z 14.3K followers, 20.6K engagements "I put together some old-school training footage from the 1970s hurdle hops single leg bounds clap push ups log throws partner assisted jumps accelerations to remind you that training methods havent really changed" [X Link](https://x.com/Fred__Duncan/status/1924457913914982855) 2025-05-19T13:31Z 14.3K followers, 33.4K engagements "Return to Sprint After a Hamstring Injury Heres a breakdown of how I approach it ✅ Isometrics start almost immediately. Daily holds for 1030+ seconds. Start with bridges short to long lever bilateral to unilateral unloaded to loaded. Simple effective usually pain-free" [X Link](https://x.com/Fred__Duncan/status/1926628121983279583) 2025-05-25T13:15Z 14.3K followers, 25.1K engagements "Maurice Greene was one of the fastest athletes ever and ran [----] in the 60m and [----] in the 100m. How did he train Basic means but done with intensity and consistency. Thats the simple formula. His program" [X Link](https://x.com/Fred__Duncan/status/1927714065389858958) 2025-05-28T13:10Z 14.3K followers, 44.4K engagements "My [--] favorite jumps with a vertical emphasis. In a precious reel I covered my favorite plyometrics for speed which were mainly horizontal in nature. A few people asked for vertical emphasis jumps so these are my most frequently used. Loaded jumps" [X Link](https://x.com/Fred__Duncan/status/1930978085400142334) 2025-06-06T13:20Z 14.3K followers, 22.6K engagements "Everyone wants to talk about speed. Or strength. Or conditioning. But if youre serious about athletic development you better be spending time on all of them. Complete athletes require complete preparation" [X Link](https://x.com/Fred__Duncan/status/1931351504650137789) 2025-06-07T14:04Z 14.3K followers, 24.4K engagements "Linford Christie: [----]. Olympic Gold. Not everyone needs to train like Linford but theres value in studying how he did it. Like many He blended max strength power and sprint work Heavy lifts (bench squat military press cleans rows) Circuits Heavy Core Volume" [X Link](https://x.com/Fred__Duncan/status/1935328125879046163) 2025-06-18T13:25Z 14.3K followers, 17.5K engagements "Everyones looking for the secret to getting faster. But heres the truth while our understanding of why has evolved the means havent changed much. Were still using the same core tools - sprint drills skips bounds accelerations because they work" [X Link](https://x.com/Fred__Duncan/status/1935684811953168894) 2025-06-19T13:03Z 14.3K followers, 35K engagements "You dont need fancy equipment to start training for speed. Running jumping calisthenics hip mobilitythese simple tools go a long way. Being outside moving your body and building consistency is what matters most. Movement is medicine" [X Link](https://x.com/Fred__Duncan/status/1936778196894056840) 2025-06-22T13:28Z 14.3K followers, 24.7K engagements "How do your weight room exercises correlate to your goal or in this case sprinting/accelerating These are the [--] single leg strength exercises that I use the most and check the boxes Im looking forjoint angles force orientation progressions etc Step-Ups Resemble" [X Link](https://x.com/Fred__Duncan/status/1938583674565398937) 2025-06-27T13:02Z 14.3K followers, 36.2K engagements "Fast 40s are built in the first [--] yards. If you cant run a good [--] dont worry about your [--] yet Even elite track athletes train to improve short accelerations year round. Why Because acceleration is its own skill. Its a separate highly trainable quality that demands" [X Link](https://x.com/Fred__Duncan/status/1939669770493677758) 2025-06-30T12:58Z 14.3K followers, 41.9K engagements "You never outgrow the basicsyou just get better at them. Watch Shohei Ohtani. High knees. Dribbles. Trap bar DL. Squats. Resisted sprints. Nothing flashyjust world-class execution of foundational work. Resisted sprinting is one of the few methods shown to directly improve" [X Link](https://x.com/Fred__Duncan/status/1940395110124171575) 2025-07-02T13:00Z 14.3K followers, 51K engagements "The problem isnt that we dont know what work its that too many programs still avoid it This is Ajax training in the 90s. Drills into sprints. Bounding. Resisted runs. Stair jumps. strength work. Agility. They were training based on principles that still hold true today" [X Link](https://x.com/Fred__Duncan/status/1943296592322146741) 2025-07-10T13:09Z 14.3K followers, 76.8K engagements "Most people watch a video like this and immediately ask What sport is he training for But in quality physical prep that question often misses the point. Because sprinting lifting and jumping arent exclusive to any one sport theyre foundational tools to develop" [X Link](https://x.com/Fred__Duncan/status/1944387150893433253) 2025-07-13T13:23Z 14.3K followers, 30.1K engagements "Plyometrics help bridge the gap between our strength work and more dynamic outputs. While lifting builds the foundation plyos facilitate the expression enhancing the rate at which force is applied and refining your ability to produce and tolerate high speed/high impact" [X Link](https://x.com/Fred__Duncan/status/1948005973295092148) 2025-07-23T13:03Z 14.3K followers, 17.9K engagements "Too many coaches still miss this. In this clip Cooper Kupp says two simple but critical things [--]. To get fast you have to sprint fast. [--]. Strength and conditioning exist to support skill but skill matters most That understanding is still lost on most. When it comes to" [X Link](https://x.com/Fred__Duncan/status/1949455638876258737) 2025-07-27T13:03Z 14.3K followers, 32.2K engagements "Derrick Henry Hill Workout All my programs feature hill sprints and for good reason. Theyre one of the simplest most effective tools for speed and power development. No need for gimmicks or over cueing just throw them on a hill. ✅ Why I use hill runs - Improve" [X Link](https://x.com/Fred__Duncan/status/1952356071030259924) 2025-08-04T13:08Z 14.3K followers, 51.2K engagements "Why your top speed isnt improving Most athletes underdose max velocity. They hammer acceleration work or throw in a couple short fly 10s and think thats enough. Its not. Acceleration Max Velocity Theyre different skills different mechanics and different loading" [X Link](https://x.com/Fred__Duncan/status/1954167173179429308) 2025-08-09T13:05Z 14.3K followers, 50.3K engagements "Isometrics are one of the most undervalued tools in training. I use them everywhere from rehab and tissue remodeling to motor learning to performance work. That includes yielding isos (holding against load) overcoming isos (pushing into an immovable object) and pairing" [X Link](https://x.com/Fred__Duncan/status/1975547503409033296) 2025-10-07T13:03Z 14.3K followers, 19.1K engagements "Best Jumps for Max-Velocity Days A few days ago I listed my favorite jumps for acceleration days so heres my list on max velocity days. BOUNDING / STRAIGHT-LEG / SKIP VARIATIONS This is the closest plyo we have to sprinting without sprintingsame cyclical rhythm" [X Link](https://x.com/Fred__Duncan/status/1983160246148501940) 2025-10-28T13:13Z 14.3K followers, 17.8K engagements "Everyone wants the secret to speed but they skip over what actually mattersexecution. Watch how Shelly-Ann Fraser-Price moves. Theres intent behind every drill. Its not the complexity of the exercise that makes her great its the precision. The best athletes understand" [X Link](https://x.com/Fred__Duncan/status/1998034625915175244) 2025-12-08T14:19Z 14.3K followers, 44.4K engagements "Are your athletes exposed to acceleration and max velocity work This is essential for performance AND return to sport/rehabilitation" [X Link](https://x.com/Fred__Duncan/status/1838669605868573017) 2024-09-24T19:59Z 14.3K followers, 46.1K engagements "Femke Bol - Valuing Max Speed & Strength Even As A 400m Competitor" [X Link](https://x.com/Fred__Duncan/status/1843638308750143520) 2024-10-08T13:03Z 14.3K followers, 521.1K engagements "Sydney McLaughlin-Levrone Training And An Important Message For Youth Athletes" [X Link](https://x.com/Fred__Duncan/status/1844727509549510885) 2024-10-11T13:11Z 14.3K followers, 87.6K engagements "How To Best Prepare Your Hamstrings" [X Link](https://x.com/Fred__Duncan/status/1855612385291010052) 2024-11-10T14:04Z 14.3K followers, 99.7K engagements "The Shock Method - Upper And Lower Body Plyometrics - I program both" [X Link](https://x.com/Fred__Duncan/status/1855975725788025181) 2024-11-11T14:07Z 14.3K followers, 49.8K engagements "Execution Matters & Stop Rushing to Load Sprints/Jumps" [X Link](https://x.com/Fred__Duncan/status/1859596123775635595) 2024-11-21T13:54Z 14.3K followers, 57.8K engagements "Agility vs change of direction" [X Link](https://x.com/Fred__Duncan/status/1886778582157971462) 2025-02-04T14:07Z 14.3K followers, 48.8K engagements "Still need to train while on vacation. Power Speed Drills - 2x10yds Extensive hops - 1x20 reps/e Accelerations - 6x20yds Single Leg Bounds - 2x turf Split squat ISOs - 2x30 sec Step downs - 2x12 Back ext - 2x15 Calf ISOs - 2x30 sec" [X Link](https://x.com/Fred__Duncan/status/1898505435709395202) 2025-03-08T22:45Z 14.3K followers, 31.1K engagements "How strength training and speed correlate" [X Link](https://x.com/Fred__Duncan/status/1899110623562412041) 2025-03-10T14:50Z 14.3K followers, 39.1K engagements "Plyometrics for runners" [X Link](https://x.com/Fred__Duncan/status/1904517586076807544) 2025-03-25T12:55Z 14.3K followers, 91K engagements "Plyometric series" [X Link](https://x.com/Fred__Duncan/status/1908210456621170772) 2025-04-04T17:30Z 14.3K followers, 42.9K engagements "Dont major in the minors - Nacua & Kupp Training" [X Link](https://x.com/Fred__Duncan/status/1912855991462289568) 2025-04-17T13:09Z 14.3K followers, 158.6K engagements "Posterior chain development starts with one thing SPRINTING. Max speed. Acceleration. Both hammer the hamstrings in distinct and powerful ways. In acceleration the biceps femoris long head takes the brunt" [X Link](https://x.com/Fred__Duncan/status/1923732670053269901) 2025-05-17T13:29Z 14.3K followers, 28.7K engagements "Smart programming is everything. Its not just what you do its when how much and how it fits alongside everything else. In the offseason athletes want to get faster stronger and more explosive as they should. But we cant forget that its all to enhance the sport skill" [X Link](https://x.com/Fred__Duncan/status/1929907082951536839) 2025-06-03T14:24Z 14.3K followers, 43.7K engagements "Theres no hack to getting faster. Speed is a skill and like any skill it demands structured high quality reps done consistently over time. But heres what most athletes dont get" [X Link](https://x.com/Fred__Duncan/status/1930259840850342314) 2025-06-04T13:46Z 14.3K followers, 34.8K engagements "Good training doesnt obsess over a single exercise method system. Every micro niche program that isolates one quality/exercise/tissue like fascia tendon functional whatever & tries to magnify its importance often signals one thing - a poor grasp of training fundamentals" [X Link](https://x.com/Fred__Duncan/status/1946918965261005125) 2025-07-20T13:03Z 14.3K followers, 25.3K engagements "After I posted my top single leg lifts for speed a few people asked what I like for the posterior chain so here are the three I program most often. Yes we use all of these bilaterally too. This isnt about ditching the basics. Its about layering in single leg options that" [X Link](https://x.com/Fred__Duncan/status/1947645747454742975) 2025-07-22T13:11Z 14.3K followers, 24.3K engagements "Sometimes its worth stepping away from the noise of social media and the endless chase for the next new thing. Talk to coaches who have been doing this for decades. Revisit the work of those who came before us. Strip it back to the fundamentals of movement exercise and" [X Link](https://x.com/Fred__Duncan/status/1954529478249463987) 2025-08-10T13:05Z 14.3K followers, 30.4K engagements "Build Upper Body Power with Plyometrics & Explosive Training For some reason upper body explosive work is often overlooked. But it's not just about how much force you can generate it's about how quickly you can apply it. In this video we're using advanced methods based on" [X Link](https://x.com/Fred__Duncan/status/1966849290330116479) 2025-09-13T12:59Z 14.3K followers, 32K engagements "Most athletes only think of strength as what they do under a barbell. But the forces your body encounters in sprinting and jumping are far greater than anything in the weight room. Heres why - A squat is controlled force against a bar - Sprinting & jumping are collisions" [X Link](https://x.com/Fred__Duncan/status/1969022209357177321) 2025-09-19T12:54Z 14.3K followers, 52.8K engagements "Jump Training vs. Plyometrics If you dig into Yuri Verkhoshanskys original work he was very specific in how he framed the shock method sharp compulsory muscular tension caused by the kinetic energy of a falling body. Over time as the term spread to the West the" [X Link](https://x.com/Fred__Duncan/status/1971561971045863808) 2025-09-26T13:06Z 14.3K followers, 36.9K engagements "Saying you got hurt because your hamstrings are weak is reductive. Injuries arent that simpletheyre complex multifactorial and usually come down to timing recovery and mechanics. You can have strong hamstrings and still get hurt if fatigue changes how you move" [X Link](https://x.com/Fred__Duncan/status/1975910022476657109) 2025-10-08T13:03Z 14.3K followers, 24.9K engagements "Lifting running jumping throwingits all force training. The body doesnt know bench press or handstand push-up. It knows tension load and how to adapt to it. Strength is built by interacting with forceproducing it attenuating it and adapting over time" [X Link](https://x.com/Fred__Duncan/status/1985711355291193769) 2025-11-04T14:10Z 14.3K followers, 40.2K engagements Limited data mode. Full metrics available with subscription: lunarcrush.com/pricing
@Fred__Duncan Fred Duncan
Fred Duncan posts on X about if you, speed, in the, how to the most. They currently have [------] followers and [---] posts still getting attention that total [-----] engagements in the last [--] hours.
Engagements: [-----] #
- [--] Week [-------] +958%
- [--] Month [---------] +50%
- [--] Months [---------] +517%
- [--] Year [---------] +559%
Mentions: [--] #
- [--] Month [--] -75%
- [--] Months [---] +159%
- [--] Year [---] +598%
Followers: [------] #
- [--] Week [------] +1%
- [--] Month [------] +5%
- [--] Months [------] +32%
- [--] Year [------] +140%
CreatorRank: [-------] #
Social Influence
Social category influence finance 1.89% technology brands 0.94% travel destinations 0.94%
Social topic influence if you 11.32%, speed 7.55%, in the 7.55%, how to 6.6%, this is 5.66%, max 4.72%, tools 4.72%, leg 3.77%, sport 3.77%, acceleration #32
Top accounts mentioned or mentioned by @high1ntensity @kvng_abeholar @watersnation @adamarchuleta @houstonhero713
Top Social Posts
Top posts by engagements in the last [--] hours
"Mechanics matter"
X Link 2025-03-12T12:58Z 14.3K followers, 958.3K engagements
"Isometric doesnt mean nothing moves It means muscles are producing force with very little shortening while joints and tendons handle the motion. At sprinting speeds ground contact is too short to rely on big concentric actions. Force has to be present early held"
X Link 2026-02-04T14:44Z 14.1K followers, 14.7K engagements
"Glute Max The glute max contributes to hip extension but peak force isnt the whole story. In sprinting it works in coordination with the hamstrings to orient the pelvis stabilize the hip and support force direction rather than acting as a pure driver on its own"
X Link 2026-02-05T18:39Z 14.2K followers, [----] engagements
"why a lot of athletes spin their wheels. If you want to understand why this happens and how to actually train it thats what Speed Kills is built for. Its not just sprint drills or random plyos. You get: - The why behind acceleration max velocity and speed endurance -"
X Link 2026-02-07T11:49Z 14.1K followers, [---] engagements
"How force power stiffness and mechanics interact across phases - And then the what: how to organize sprinting lifting jumps and volumes so those qualities actually show up on the track or field Its the bridge between sports science concepts and real programming decisions"
X Link 2026-02-07T11:49Z 14.1K followers, [---] engagements
"Muscle damage from eccentrics is context-dependent. Repeated exposure rapidly reduces soreness. And high force can be produced eccentrically with a lower metabolic cost than concentric work. In other words eccentrics arent a special stressor. Theyre a normal contraction"
X Link 2026-02-09T11:37Z 14.1K followers, [----] engagements
"Repeat sprints can improve repeat sprint tests but They dont automatically fix whats holding your speed back If max speed mechanics or recovery capacity are the limiter more fatigue isnt always the answer. If you want to learn holistic speed development the"
X Link 2026-02-10T11:10Z 14.2K followers, [----] engagements
"Your sport isnt different. Every athlete benefits from consistent strength training. Not to get big but to increase output/capacity preserve tissue integrity and support higher quality training. The general feeds the specific Strength work improves tendon stiffness"
X Link 2026-02-10T14:29Z 14.2K followers, [----] engagements
"intramuscular coordination and raises the ceiling for technical skill expression. Michael Phelps understood this. Resistance training wasnt optional. It was foundational. If youre serious about getting better stop looking for reasons not to train. Start finding ways to"
X Link 2026-02-10T14:29Z 14.2K followers, [---] engagements
"integrate strength and performance work intelligently. Theres a reason that every college/pro team features year round strength & conditioning. Speed Kills is my most comprehensive deep dive into programming and speed development covering the qualities that underpin speed"
X Link 2026-02-10T14:29Z 14.2K followers, [---] engagements
"weekly structure and how it all fits together in a complete system. And if you dont need an advanced sprint program but want to lift get stronger and start layering in power work Strength X Speed was built exactly for that. https://fredduncantraining.com/product/speed-kills/ https://fredduncantraining.com/product/speed-kills/"
X Link 2026-02-10T14:29Z 14.2K followers, [--] engagements
"Stop bombarding your athletes with info Most coaching mistakes arent about effort or intent. Theyre about interference. We talk a lot about cues drills and corrections. But fluid movement usually breaks down when we try to control a process that needs room to organize"
X Link 2026-02-10T21:15Z 14.2K followers, [---] engagements
"itself. Thats why great athletes look relaxed and effortless. This idea is just one small piece of how I think about coaching speed. In Speed Kills I go much deeper into - how speed is actually developed - how to structure training across acceleration max velocity and"
X Link 2026-02-10T21:15Z 14.2K followers, [---] engagements
"fitness - how strength plyometrics and sprinting fit together - and how coaching decisions influence learning over time Its my most complete resource on training in general and speed development specifically. If you want something more personal I also offer phone"
X Link 2026-02-10T21:15Z 14.2K followers, [---] engagements
"consults. Coaches/athletes/parents use them to - audit their current program - get fresh ideas or second opinions - problem solve tricky athlete situations - or talk business systems and growth https://fredduncantraining.com https://fredduncantraining.com"
X Link 2026-02-10T21:15Z 14.2K followers, [---] engagements
"speed the right way. https://fredduncantraining.com/product/speed-kills/ https://fredduncantraining.com/product/speed-kills/"
X Link 2026-02-11T14:10Z 14.2K followers, [---] engagements
"Youve probably heard it before. 2x bodyweight squat is the standard. And every time this comes up the internet splits in half. Heres the reality. A squat does not predict sprint speed. Correlated to accel surebut The joint angles time constraints vectors etc are"
X Link 2026-02-11T20:11Z 14.3K followers, 15.2K engagements
"all different. The biodynamic structure is not the same. You cannot take a bilateral strength output and reverse engineer a 100m time from it. But that doesnt mean the number is useless. Its a general capacity/output type marker. And heres the uncomfortable question nobody"
X Link 2026-02-11T20:11Z 14.2K followers, [---] engagements
"asks Are they fast because they squat [--] bodyweightOr can they squat [--] bodyweight because theyre already neurologically and structurally wired to produce force at a high level Elite sprinters often adapt extremely well to heavy lifting because the underlying qualities"
X Link 2026-02-11T20:11Z 14.2K followers, [---] engagements
"are already there. Now flip it. If you have a youth athlete who cant squat 1.5x bodyweight yet and youre spending all your time on isometrics reflexive eccentrics and trendy drills Youre skipping steps. Those methods become more powerful when the ceiling is higher"
X Link 2026-02-11T20:11Z 14.3K followers, [---] engagements
"press Incline dumbbell press Arm mechanics work Lower body (Monday / Friday) Pause squats Power cleans Single leg curls and extensions Track work Stadium steps Bounding Hurdle drills Dedicated sprint sessions Wednesday was sprinting only. No lifting. Just"
X Link 2026-02-12T15:03Z 14.3K followers, 17.9K engagements
"Another reminder that what we see in sport isnt the same thing as why we sprint in training. Yes a lot of soccer actions happen in the acceleration zone. But when we sprint in training were not just attempting to mimic the game were chasing a stimulus. Max velocity is"
X Link 2026-02-08T11:39Z 14.3K followers, [----] engagements
"Heavy means heavy This [----] meta analysis defined heavy as 30% body mass or 30% velocity decrement and looked at 4-week interventions measuring [---] m acceleration and sprint kinematics. Result Early acceleration improves. Mechanics adapt under load. Load it w/ intent"
X Link 2026-02-11T17:50Z 14.3K followers, [----] engagements
"The problem isnt that we dont know what works. Its that too many programs still avoid it This is Ajax training in the 90s. Drills into sprints. Bounding. Resisted runs. Stair jumps. Strength work. Agility. No gimmicks they were training off principles that still hold"
X Link 2026-01-11T14:07Z 14.3K followers, 626K engagements
"Two athletes sprinting two different movement solutions. The goal isnt to copy a track sprinter frame by frame. Its to understand the principles behind why the fastest runners hit the ground closer to their hips get off the ground quicker and organize the pelvis and leg"
X Link 2026-01-30T14:22Z 14.3K followers, 1.4M engagements
"A lot of acceleration comes down to intent. If youre trying to improve mechanics or intensity dont start with more cues. Find ways that naturally raise intent or shape the movement without saying much at all. 1.) Competition does this immediately. Line athletes up and"
X Link 2026-02-05T14:13Z 14.3K followers, [----] engagements
"Randy Moss didnt separate because of some secret route concept. He separated because he was operating at a higher speed. Game speed matters. Of course it does but training speed can influence it so lets not get crazy. When the nervous system learns to recruit high"
X Link 2026-02-11T14:10Z 14.3K followers, 59K engagements
"Maurice Greene ran [----] in the 60m and [----] in the 100m. At the time he was one of the fastest humans to ever live. His training wasnt anything crazy. It was structured repeatable and executed with intent. Heres what it looked like Upper body (Tuesday / Thursday) Bench"
X Link 2026-02-12T15:03Z 14.3K followers, 734.5K engagements
"Acceleration isnt driven by one muscle its driven by impulse. Performance during acceleration is dominated by stance phase mechanics specifically the ability to generate large propulsive forces while minimizing braking forces. The plantarflexors especially soleus and"
X Link 2026-02-15T14:27Z 14.3K followers, 16.2K engagements
"long head (BFLH) contribute substantially to propulsive impulse and are strongly linked to early acceleration performance. These systems must work together ankle knee and hip to generate and direct force efficiently. Thats why acceleration is a coordination problem"
X Link 2026-02-15T14:27Z 14.3K followers, [---] engagements
"This is exactly what I teach in Speed Kills. Its my most comprehensive resource on acceleration max velocity and how to develop speed. [--] pages AND a full program. If youre no longer a competitive athlete but still want to sprint jump and train for power safely"
X Link 2026-02-15T14:27Z 14.3K followers, [---] engagements
"event. The mechanics involved. The forcetime characteristics. The special work capacity required to express those qualities repeatedly. A 100m and a 400m are both sprint events but they dont ask the body to solve the same problem. Training should reflect that"
X Link 2026-01-29T11:44Z 14K followers, [---] engagements
"If you want a deeper breakdown of sprint mechanics force application and how to build speed in a structured way thats exactly what I cover in Speed Kills. Its a full ebook AND training program. If youre trying to blend strength training with speed development without"
X Link 2026-01-29T11:44Z 14.1K followers, [---] engagements
"@high_1ntensity Youre mixing up peak neural output w/ the ability to repeat high quality efforts. General fitness doesnt make a max sprint less neurally intense it improves how well you recover between them/maintain mechanics"
X Link 2026-01-29T18:54Z 14.1K followers, [--] engagements
"@high_1ntensity Youre arguing against something I didnt say. Max speed on one rep is mostly neural and phosphagen driven agreed but training isnt [--] rep. Better general fitness obviously wont raise your peak it helps you maintain & repeat high quality efforts though"
X Link 2026-01-29T19:15Z 14.1K followers, [--] engagements
"Early in a sprint you have time to push but as ground contact shrinks its not about how much force you can produce its about how fast you can get it into the ground without losing position/rhythm. Strength sets the ceiling. Timing & stiffness decide if you ever reach it"
X Link 2026-01-30T11:50Z 14.1K followers, [----] engagements
"If you want a full breakdown of how I build acceleration transition and max velocity in a structured progression Speed Kills lays it out step by step with an 8-week speed program. If youre not a looking for an advanced speed program but still want to train speed power"
X Link 2026-01-30T11:50Z 14.1K followers, [---] engagements
"Fast changes of direction arent just about being strong. Theyre about producing force quickly in the same time windows the sport demands. Thats why explosive plyometrics might line up better with cutting & turning tasks than slow(er) heavy lifts alone. Project Speed"
X Link 2026-01-31T18:49Z 14.1K followers, [----] engagements
"Early success is loud and sexylong term development is quiet and boring. Across sport science music and chess large scale analyses show a consistent pattern early standouts are rarely the ones who reach the highest adult performance levels. What separates world class"
X Link 2026-02-01T20:34Z 14.1K followers, [---] engagements
"adults isnt faster early gains or higher youth rankings. Its a different developmental path. - Slower early progression - Lower early rankings - Broader more varied exposure - Later specialization - Sustained engagement over many years Early performance often reflects"
X Link 2026-02-01T20:34Z 14.1K followers, [---] engagements
"selection effects and short term advantages. Peak performance reflects learning capacity adaptability and durability built over time. Systems that reward early acceleration tend to confuse speed of progress with direction of development. That distinction matters if youre"
X Link 2026-02-01T20:34Z 14.1K followers, [---] engagements
"Hamstring strains continue to rise across sport even as monitoring and data collection improve. Thats the uncomfortable reality highlighted by recent longitudinal research tracking elite athletes over multiple seasons. Despite measuring variables we typically rely on"
X Link 2026-02-02T14:22Z 14.1K followers, 12.7K engagements
"Jerry Rice and Anquan Boldin didnt wow you with [--] yard dash speed but they got separation where it matters. A vertical jump solves one narrow problem. A [--] does the same. These are closed tasks. No perception no decision making. When those numbers become the goal"
X Link 2026-02-06T14:27Z 14.1K followers, [---] engagements
"Goodharts Law kicks in. Athletes start training the metric/test instead of the fully developing the qualities that actually show up in sport. Sometimes improved outputs transfer. Sometimes they dont. What matters is whether you can time sequence perceive and act under"
X Link 2026-02-06T14:27Z 14.1K followers, [---] engagements
"sport relevant constraints. Speed and power in context not in isolation. If you want to see how I actually a full program from sprinting and jumping to strength work and weekly structure thats exactly what Project Speed Bundle breaks down. [---] pages and [--] full programs"
X Link 2026-02-06T14:27Z 14.1K followers, [---] engagements
"And if you want this applied to you or your athletes I offer custom remote programming and 1-on-1 phone consults where we walk through context constraints and real world application. https://fredduncantraining.com/product/project-speed-bundle/ https://fredduncantraining.com/product/project-speed-bundle/"
X Link 2026-02-06T14:27Z 14.1K followers, [---] engagements
"Randy Moss Speed and Agility Training - What Agility Training ACTUALLY Is"
X Link 2024-09-24T14:42Z 14.3K followers, 44.4K engagements
"The Right Way To Do Butt Kicks"
X Link 2024-10-17T13:54Z 14.3K followers, 50.1K engagements
"Basic Guidelines"
X Link 2024-10-18T17:00Z 14.3K followers, 54.6K engagements
"My favorite jumps and plyometrics"
X Link 2024-11-28T14:04Z 14.3K followers, 36K engagements
"There are no secrets"
X Link 2025-01-10T14:13Z 14.3K followers, 26.4K engagements
"My favorite ways to train the posterior chain"
X Link 2025-01-31T14:11Z 14.3K followers, 44.7K engagements
"In-season training is important"
X Link 2025-02-06T14:35Z 14.3K followers, 29.6K engagements
"Simplicity is the ultimate sophistication. Dont overthink this. Training is simple"
X Link 2025-02-22T19:07Z 14.3K followers, 55.8K engagements
"Usain Bolt performing tempo or submaximal runs (it didnt make him slower)"
X Link 2025-02-25T14:00Z 14.3K followers, 56.4K engagements
"I love this old Charlie Francis graphic on motor unit activation in various means. Wheres the study This was a theoretical model based on their knowledge and practical experience. Just use it to think"
X Link 2025-03-30T19:16Z 14.3K followers, 41.5K engagements
"How little has changed in speed training"
X Link 2025-04-03T13:00Z 14.3K followers, 55.1K engagements
"Pairing plyometrics with acceleration & max velocity"
X Link 2025-04-07T13:03Z 14.3K followers, 28.8K engagements
"If youre training acceleration you need to consider the time to force applications direction of forces muscle groups etc. The goal in acceleration Produce maximum horizontal velocity as this is what propels us in the direction we are going"
X Link 2025-04-19T13:10Z 14.3K followers, 40.3K engagements
"Sprint training & Vertical Jumping. While vertical jumping is a skill where you can adopt different strategies you cant shoot a cannon out of a canoe. The reactive qualities have to be in place"
X Link 2025-04-24T13:08Z 14.3K followers, 64K engagements
"What are the BEST plyometrics People love to ask this as if theres a universal best for everyone. But the real answer depends entirely on context. Whos the athlete Whats the goal Why are you using plyometrics in the first place"
X Link 2025-04-29T13:06Z 14.3K followers, 26.9K engagements
"All of my programs start with variations of hill or resisted sprints. In our early phases we are building a foundation. Intensity is lower and volume is higher. Both hill and resisted sprints let us overload the acceleration pattern while naturally regulating the intensity"
X Link 2025-05-02T13:22Z 14.3K followers, 20.6K engagements
"I put together some old-school training footage from the 1970s hurdle hops single leg bounds clap push ups log throws partner assisted jumps accelerations to remind you that training methods havent really changed"
X Link 2025-05-19T13:31Z 14.3K followers, 33.4K engagements
"Return to Sprint After a Hamstring Injury Heres a breakdown of how I approach it ✅ Isometrics start almost immediately. Daily holds for 1030+ seconds. Start with bridges short to long lever bilateral to unilateral unloaded to loaded. Simple effective usually pain-free"
X Link 2025-05-25T13:15Z 14.3K followers, 25.1K engagements
"Maurice Greene was one of the fastest athletes ever and ran [----] in the 60m and [----] in the 100m. How did he train Basic means but done with intensity and consistency. Thats the simple formula. His program"
X Link 2025-05-28T13:10Z 14.3K followers, 44.4K engagements
"My [--] favorite jumps with a vertical emphasis. In a precious reel I covered my favorite plyometrics for speed which were mainly horizontal in nature. A few people asked for vertical emphasis jumps so these are my most frequently used. Loaded jumps"
X Link 2025-06-06T13:20Z 14.3K followers, 22.6K engagements
"Everyone wants to talk about speed. Or strength. Or conditioning. But if youre serious about athletic development you better be spending time on all of them. Complete athletes require complete preparation"
X Link 2025-06-07T14:04Z 14.3K followers, 24.4K engagements
"Linford Christie: [----]. Olympic Gold. Not everyone needs to train like Linford but theres value in studying how he did it. Like many He blended max strength power and sprint work Heavy lifts (bench squat military press cleans rows) Circuits Heavy Core Volume"
X Link 2025-06-18T13:25Z 14.3K followers, 17.5K engagements
"Everyones looking for the secret to getting faster. But heres the truth while our understanding of why has evolved the means havent changed much. Were still using the same core tools - sprint drills skips bounds accelerations because they work"
X Link 2025-06-19T13:03Z 14.3K followers, 35K engagements
"You dont need fancy equipment to start training for speed. Running jumping calisthenics hip mobilitythese simple tools go a long way. Being outside moving your body and building consistency is what matters most. Movement is medicine"
X Link 2025-06-22T13:28Z 14.3K followers, 24.7K engagements
"How do your weight room exercises correlate to your goal or in this case sprinting/accelerating These are the [--] single leg strength exercises that I use the most and check the boxes Im looking forjoint angles force orientation progressions etc Step-Ups Resemble"
X Link 2025-06-27T13:02Z 14.3K followers, 36.2K engagements
"Fast 40s are built in the first [--] yards. If you cant run a good [--] dont worry about your [--] yet Even elite track athletes train to improve short accelerations year round. Why Because acceleration is its own skill. Its a separate highly trainable quality that demands"
X Link 2025-06-30T12:58Z 14.3K followers, 41.9K engagements
"You never outgrow the basicsyou just get better at them. Watch Shohei Ohtani. High knees. Dribbles. Trap bar DL. Squats. Resisted sprints. Nothing flashyjust world-class execution of foundational work. Resisted sprinting is one of the few methods shown to directly improve"
X Link 2025-07-02T13:00Z 14.3K followers, 51K engagements
"The problem isnt that we dont know what work its that too many programs still avoid it This is Ajax training in the 90s. Drills into sprints. Bounding. Resisted runs. Stair jumps. strength work. Agility. They were training based on principles that still hold true today"
X Link 2025-07-10T13:09Z 14.3K followers, 76.8K engagements
"Most people watch a video like this and immediately ask What sport is he training for But in quality physical prep that question often misses the point. Because sprinting lifting and jumping arent exclusive to any one sport theyre foundational tools to develop"
X Link 2025-07-13T13:23Z 14.3K followers, 30.1K engagements
"Plyometrics help bridge the gap between our strength work and more dynamic outputs. While lifting builds the foundation plyos facilitate the expression enhancing the rate at which force is applied and refining your ability to produce and tolerate high speed/high impact"
X Link 2025-07-23T13:03Z 14.3K followers, 17.9K engagements
"Too many coaches still miss this. In this clip Cooper Kupp says two simple but critical things [--]. To get fast you have to sprint fast. [--]. Strength and conditioning exist to support skill but skill matters most That understanding is still lost on most. When it comes to"
X Link 2025-07-27T13:03Z 14.3K followers, 32.2K engagements
"Derrick Henry Hill Workout All my programs feature hill sprints and for good reason. Theyre one of the simplest most effective tools for speed and power development. No need for gimmicks or over cueing just throw them on a hill. ✅ Why I use hill runs - Improve"
X Link 2025-08-04T13:08Z 14.3K followers, 51.2K engagements
"Why your top speed isnt improving Most athletes underdose max velocity. They hammer acceleration work or throw in a couple short fly 10s and think thats enough. Its not. Acceleration Max Velocity Theyre different skills different mechanics and different loading"
X Link 2025-08-09T13:05Z 14.3K followers, 50.3K engagements
"Isometrics are one of the most undervalued tools in training. I use them everywhere from rehab and tissue remodeling to motor learning to performance work. That includes yielding isos (holding against load) overcoming isos (pushing into an immovable object) and pairing"
X Link 2025-10-07T13:03Z 14.3K followers, 19.1K engagements
"Best Jumps for Max-Velocity Days A few days ago I listed my favorite jumps for acceleration days so heres my list on max velocity days. BOUNDING / STRAIGHT-LEG / SKIP VARIATIONS This is the closest plyo we have to sprinting without sprintingsame cyclical rhythm"
X Link 2025-10-28T13:13Z 14.3K followers, 17.8K engagements
"Everyone wants the secret to speed but they skip over what actually mattersexecution. Watch how Shelly-Ann Fraser-Price moves. Theres intent behind every drill. Its not the complexity of the exercise that makes her great its the precision. The best athletes understand"
X Link 2025-12-08T14:19Z 14.3K followers, 44.4K engagements
"Are your athletes exposed to acceleration and max velocity work This is essential for performance AND return to sport/rehabilitation"
X Link 2024-09-24T19:59Z 14.3K followers, 46.1K engagements
"Femke Bol - Valuing Max Speed & Strength Even As A 400m Competitor"
X Link 2024-10-08T13:03Z 14.3K followers, 521.1K engagements
"Sydney McLaughlin-Levrone Training And An Important Message For Youth Athletes"
X Link 2024-10-11T13:11Z 14.3K followers, 87.6K engagements
"How To Best Prepare Your Hamstrings"
X Link 2024-11-10T14:04Z 14.3K followers, 99.7K engagements
"The Shock Method - Upper And Lower Body Plyometrics - I program both"
X Link 2024-11-11T14:07Z 14.3K followers, 49.8K engagements
"Execution Matters & Stop Rushing to Load Sprints/Jumps"
X Link 2024-11-21T13:54Z 14.3K followers, 57.8K engagements
"Agility vs change of direction"
X Link 2025-02-04T14:07Z 14.3K followers, 48.8K engagements
"Still need to train while on vacation. Power Speed Drills - 2x10yds Extensive hops - 1x20 reps/e Accelerations - 6x20yds Single Leg Bounds - 2x turf Split squat ISOs - 2x30 sec Step downs - 2x12 Back ext - 2x15 Calf ISOs - 2x30 sec"
X Link 2025-03-08T22:45Z 14.3K followers, 31.1K engagements
"How strength training and speed correlate"
X Link 2025-03-10T14:50Z 14.3K followers, 39.1K engagements
"Plyometrics for runners"
X Link 2025-03-25T12:55Z 14.3K followers, 91K engagements
"Plyometric series"
X Link 2025-04-04T17:30Z 14.3K followers, 42.9K engagements
"Dont major in the minors - Nacua & Kupp Training"
X Link 2025-04-17T13:09Z 14.3K followers, 158.6K engagements
"Posterior chain development starts with one thing SPRINTING. Max speed. Acceleration. Both hammer the hamstrings in distinct and powerful ways. In acceleration the biceps femoris long head takes the brunt"
X Link 2025-05-17T13:29Z 14.3K followers, 28.7K engagements
"Smart programming is everything. Its not just what you do its when how much and how it fits alongside everything else. In the offseason athletes want to get faster stronger and more explosive as they should. But we cant forget that its all to enhance the sport skill"
X Link 2025-06-03T14:24Z 14.3K followers, 43.7K engagements
"Theres no hack to getting faster. Speed is a skill and like any skill it demands structured high quality reps done consistently over time. But heres what most athletes dont get"
X Link 2025-06-04T13:46Z 14.3K followers, 34.8K engagements
"Good training doesnt obsess over a single exercise method system. Every micro niche program that isolates one quality/exercise/tissue like fascia tendon functional whatever & tries to magnify its importance often signals one thing - a poor grasp of training fundamentals"
X Link 2025-07-20T13:03Z 14.3K followers, 25.3K engagements
"After I posted my top single leg lifts for speed a few people asked what I like for the posterior chain so here are the three I program most often. Yes we use all of these bilaterally too. This isnt about ditching the basics. Its about layering in single leg options that"
X Link 2025-07-22T13:11Z 14.3K followers, 24.3K engagements
"Sometimes its worth stepping away from the noise of social media and the endless chase for the next new thing. Talk to coaches who have been doing this for decades. Revisit the work of those who came before us. Strip it back to the fundamentals of movement exercise and"
X Link 2025-08-10T13:05Z 14.3K followers, 30.4K engagements
"Build Upper Body Power with Plyometrics & Explosive Training For some reason upper body explosive work is often overlooked. But it's not just about how much force you can generate it's about how quickly you can apply it. In this video we're using advanced methods based on"
X Link 2025-09-13T12:59Z 14.3K followers, 32K engagements
"Most athletes only think of strength as what they do under a barbell. But the forces your body encounters in sprinting and jumping are far greater than anything in the weight room. Heres why - A squat is controlled force against a bar - Sprinting & jumping are collisions"
X Link 2025-09-19T12:54Z 14.3K followers, 52.8K engagements
"Jump Training vs. Plyometrics If you dig into Yuri Verkhoshanskys original work he was very specific in how he framed the shock method sharp compulsory muscular tension caused by the kinetic energy of a falling body. Over time as the term spread to the West the"
X Link 2025-09-26T13:06Z 14.3K followers, 36.9K engagements
"Saying you got hurt because your hamstrings are weak is reductive. Injuries arent that simpletheyre complex multifactorial and usually come down to timing recovery and mechanics. You can have strong hamstrings and still get hurt if fatigue changes how you move"
X Link 2025-10-08T13:03Z 14.3K followers, 24.9K engagements
"Lifting running jumping throwingits all force training. The body doesnt know bench press or handstand push-up. It knows tension load and how to adapt to it. Strength is built by interacting with forceproducing it attenuating it and adapting over time"
X Link 2025-11-04T14:10Z 14.3K followers, 40.2K engagements
Limited data mode. Full metrics available with subscription: lunarcrush.com/pricing