# ![@Fred__Duncan Avatar](https://lunarcrush.com/gi/w:26/cr:twitter::804942686.png) @Fred__Duncan Fred Duncan

Fred Duncan posts on X about if you, in the, how to, acceleration the most. They currently have [------] followers and [---] posts still getting attention that total [-----] engagements in the last [--] hours.

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### Social Influence

**Social category influence**
[finance](/list/finance)  [travel destinations](/list/travel-destinations)  [celebrities](/list/celebrities)  [social networks](/list/social-networks)  [technology brands](/list/technology-brands)  [countries](/list/countries) 

**Social topic influence**
[if you](/topic/if-you), [in the](/topic/in-the), [how to](/topic/how-to), [acceleration](/topic/acceleration) #151, [sprint](/topic/sprint), [max](/topic/max), [speed](/topic/speed), [matter](/topic/matter), [movement](/topic/movement) #1880, [this is](/topic/this-is)

**Top accounts mentioned or mentioned by**
[@tonyvillani](/creator/undefined) [@orioncoaching](/creator/undefined) [@mattsiniscalchi](/creator/undefined) [@0xerod](/creator/undefined) [@high1ntensity](/creator/undefined) [@eventbrite](/creator/undefined) [@cs818181](/creator/undefined) [@mj18912000](/creator/undefined) [@arrondownes](/creator/undefined) [@tkphysprep](/creator/undefined) [@rolfohman](/creator/undefined) [@sharifmag](/creator/undefined) [@vossabes01](/creator/undefined) [@travistweten](/creator/undefined) [@sgruppetta](/creator/undefined) [@brainbasedfit](/creator/undefined) [@bradlito1](/creator/undefined) [@musclemechslab](/creator/undefined) [@dustinoranchuk](/creator/undefined) [@josecanciani](/creator/undefined)

**Top assets mentioned**
[Reserve (RSV)](/topic/reserve) [Gravity (G)](/topic/gravity)
### Top Social Posts
Top posts by engagements in the last [--] hours

"Its called LONG term athletic development for a reason. Endless skill sessions parents being hyper-involved kids specializing too young - all major issues plaguing our youth sport system. DEVELOP A WELL ROUNDED BASE AND THE OVERALL MOTOR POTENTIAL WILL RISE"  
[X Link](https://x.com/Fred__Duncan/status/1699382725461881198)  2023-09-06T11:23Z [---] followers, [--] engagements


"Check out "Common Sense Training" @Eventbrite"  
[X Link](https://x.com/Fred__Duncan/status/1708907939736535148)  2023-10-02T18:12Z [---] followers, [--] engagements


"A 100lb squat isnt nearly as taxing as a 400lb one. This should be common sense. An nfl player running an all out [--] will leave them fatigued. Have an [--] year old run [--] yards and theyll be able to go again with little rest. Thats because the output is so much lower"  
[X Link](https://x.com/Fred__Duncan/status/1714653244172153310)  2023-10-18T14:42Z [---] followers, [---] engagements


"Jerome Powell giddy over less people working and wages going down all to bail out the atrocious monetary decisions of our government. Imagine pretending that 2% Inflation was to help people yet you arrive there by causing job losses and making sure people get paid less🤔"  
[X Link](https://x.com/Fred__Duncan/status/1715038961427505507)  2023-10-19T16:15Z [---] followers, [---] engagements


"February 3-4th Buddy will be a special guest presenter at my seminar at Exos Arizona. Link below"  
[X Link](https://x.com/Fred__Duncan/status/1716851078866645320)  2023-10-24T16:16Z [---] followers, [---] engagements


"Strength isnt defined by the barbell. If you can sprint 22mph Id consider you fast bc you are putting a ton of force into the ground. Speed is strength. Measuring force output in a non-specific lift which doesnt resemble anything close to the CE isnt as telling as you think"  
[X Link](https://x.com/Fred__Duncan/status/1757394375078723714)  2024-02-13T13:20Z [---] followers, [---] engagements


"Jalen Hurts did not have a good year because of his squat just like Tom Brady didnt win [--] super bowls because of avocado ice cream"  
[X Link](https://x.com/Fred__Duncan/status/1757817377574543783)  2024-02-14T17:21Z [---] followers, [---] engagements


"Unless you're a powerlifter the barbell deadlift will be a nonspecific means. That doesn't mean it's bad. That doesn't mean it isn't useful. That doesn't mean that you can't use it in a quality program. The same can be said for the trap bar barbell squat Olympic lift etc"  
[X Link](https://x.com/Fred__Duncan/status/1822709624421986677)  2024-08-11T19:00Z [----] followers, [---] engagements


"While most would agree that the trap bar is a little easier to teach and a more favorable biomechanical risk profile (more compression vs sheer) there are still people who experience low back discomfort with this exercise. This is why its important to not be married to one lift"  
[X Link](https://x.com/Fred__Duncan/status/1822709626820764029)  2024-08-11T19:00Z [----] followers, [---] engagements


"Sprinter vs. Team Sport Athlete"  
[X Link](https://x.com/anyuser/status/1837480692386595080)  2024-09-21T13:15Z 14.3K followers, 109.1K engagements


"A Sport Psychologists (Bill Beswick) Favorite Story of Kobe Bryant - Solution Based Thinking"  
[X Link](https://x.com/Fred__Duncan/status/1839052997017440698)  2024-09-25T21:22Z [----] followers, [----] engagements


"Simplest Way To Improve Force Into The Ground Better Technique"  
[X Link](https://x.com/Fred__Duncan/status/1842929972442550613)  2024-10-06T14:08Z [----] followers, 13K engagements


"Sydney McLaughlin-Levrone Training And An Important Message For Youth Athletes"  
[X Link](https://x.com/anyuser/status/1844727509549510885)  2024-10-11T13:11Z 14.3K followers, 87.6K engagements


"@cs818181 If they have a few years of GPP then they could likely use Speed Demon or my newest release. The only thing that might be advanced is some of the lifting but I explain how to scale that back. https://www.fredduncan.com/product/speed-demon/ https://www.fredduncan.com/product/speed-demon/"  
[X Link](https://x.com/Fred__Duncan/status/1854156969193480372)  2024-11-06T13:40Z [----] followers, [--] engagements


"How I Program"  
[X Link](https://x.com/anyuser/status/1858157091736744087)  2024-11-17T14:35Z 14.3K followers, 63.8K engagements


"https://www.fredduncan.com/product/the-art-science-of-sport-preparation/ https://www.fredduncan.com/product/the-art-science-of-sport-preparation/"  
[X Link](https://x.com/Fred__Duncan/status/1861776424379543794)  2024-11-27T14:17Z [----] followers, [---] engagements


"Pro Sprinter vs. College Athletes"  
[X Link](https://x.com/anyuser/status/1862499648939647071)  2024-11-29T14:11Z 14.3K followers, 59.4K engagements


"Some Of My Favorite Ways To Train Acceleration"  
[X Link](https://x.com/anyuser/status/1866121021381824943)  2024-12-09T14:01Z 14.3K followers, 55.1K engagements


"First meet almost [--] sec faster than last year. Main emphasis - raise speed reserve. We have been consistently sprinting 2-3x a week with tempo in between (2000+m). Used split runs to build into SE and SE1. Went from speed to special end [--] as 2:1 ratio to 1:2 (focusing 200-300m"  
[X Link](https://x.com/Fred__Duncan/status/1866151717521306092)  2024-12-09T16:03Z [----] followers, [---] engagements


"10 week offseason program"  
[X Link](https://x.com/Fred__Duncan/status/1866492400908054644)  2024-12-10T14:37Z [----] followers, [----] engagements


"The Best Cue"  
[X Link](https://x.com/Fred__Duncan/status/1866845392878584003)  2024-12-11T14:00Z [----] followers, 30.8K engagements


"Few things check as many boxes as max v sprints. top speed + accel plyometric strength potentially reduces risk of hamstring inj The best part is that you likely need less exposure than you think. Just get a couple quality sprints in per wk with full rest and move on"  
[X Link](https://x.com/Fred__Duncan/status/1866973643055739286)  2024-12-11T22:29Z [----] followers, [---] engagements


"@Tony_Villani_ Within the context of 100m good accel is def part of overall success. Though the start isnt only about horizontal velocity as even vertical plays a role to control rotation and deal w gravity. I think both are essential but think max v might drive accel more than vice versa"  
[X Link](https://x.com/Fred__Duncan/status/1867255946537295874)  2024-12-12T17:11Z [----] followers, [---] engagements


"@Tony_Villani_ Not meant to be a binary opposition I program both and for team/field sport accel is crucial. More just a reminder as to how valuable max v can be even though people assume its reserved for T&F"  
[X Link](https://x.com/Fred__Duncan/status/1867256395646865856)  2024-12-12T17:13Z [----] followers, [---] engagements


"Olympic Sprinters Running a Mile - Mile runs arent the end of the world and Im a believer in aerobic exercise"  
[X Link](https://x.com/Fred__Duncan/status/1867570382800400397)  2024-12-13T14:00Z [----] followers, 16.5K engagements


"@MJ18912000 My bias is tempo runs I dont really program mile runs. In this video theyre using it more as a gut check. I just think the anti-aerobic sentiment has gotten a little crazy"  
[X Link](https://x.com/Fred__Duncan/status/1867583705947992189)  2024-12-13T14:53Z [----] followers, [---] engagements


"@arrondownes That wouldnt be my preference"  
[X Link](https://x.com/Fred__Duncan/status/1868120578206335196)  2024-12-15T02:27Z [----] followers, [--] engagements


"How I program speed training - https://www.fredduncan.com/product/speed-demon/ https://www.fredduncan.com/product/speed-demon/"  
[X Link](https://x.com/Fred__Duncan/status/1869753122622783858)  2024-12-19T14:34Z [----] followers, [---] engagements


"Some of my favorite isometric and eccentric exercises. See how I program them below"  
[X Link](https://x.com/Fred__Duncan/status/1870475623342166137)  2024-12-21T14:25Z [----] followers, 22.2K engagements


"From the seminar Buddy Morris and I had at Exos"  
[X Link](https://x.com/Fred__Duncan/status/1870910910925328767)  2024-12-22T19:14Z [----] followers, 11.5K engagements


"How I think about and build programs https://www.fredduncan.com/product/the-art-science-of-sport-preparation/fbclid=PAZXh0bgNhZW0CMTEAAaYX-Rv7b8-pzg1zb3ofTuiqvKyHAXqCtART1BH7s84LncEYejUsibQfSE0_aem_o-5p66pAZyE2XeH6vkrVSA https://www.fredduncan.com/product/the-art-science-of-sport-preparation/fbclid=PAZXh0bgNhZW0CMTEAAaYX-Rv7b8-pzg1zb3ofTuiqvKyHAXqCtART1BH7s84LncEYejUsibQfSE0_aem_o-5p66pAZyE2XeH6vkrVSA"  
[X Link](https://x.com/Fred__Duncan/status/1871630989224730778)  2024-12-24T18:56Z [----] followers, [---] engagements


"Acceleration mechanics for non-track athletes"  
[X Link](https://x.com/Fred__Duncan/status/1873023647591633124)  2024-12-28T15:10Z [----] followers, 12.3K engagements


"Do you have to squat 2x your bodyweight before performing plyometrics"  
[X Link](https://x.com/Fred__Duncan/status/1874458795453333575)  2025-01-01T14:12Z [----] followers, 30.8K engagements


"From the seminar Buddy Morris and I did at Exos"  
[X Link](https://x.com/Fred__Duncan/status/1876329852107985137)  2025-01-06T18:07Z [----] followers, 12.4K engagements


"Wayde Van Niekerk training - Speed Reserve and Energy System contributions in the 400m"  
[X Link](https://x.com/Fred__Duncan/status/1880987735512740343)  2025-01-19T14:36Z [----] followers, [----] engagements


"@TKPhysPrep And they teach athletes how to decel accel which is most applicable imo"  
[X Link](https://x.com/Fred__Duncan/status/1900874990200693194)  2025-03-15T11:41Z [----] followers, [---] engagements


"However this can be a bit blurry in practice and will differ between sport or the coach. In this video Im using the scale for sprinting - starting most general (bilateral squat hang clean bench circuit) and finishing with competitive exercises (full max velocity sprints"  
[X Link](https://x.com/Fred__Duncan/status/1904884301751066690)  2025-03-26T13:13Z [----] followers, [--] engagements


"and accelerations). You can theoretically attempt to do this with body parts for an activity or go based of contraction speeds I suppose. So for sprinting Seated hamstring curl (GE) - Single Leg Reverse Hyper (SPE) - Resisted or Regular Straight Leg Bounds (SDE)"  
[X Link](https://x.com/Fred__Duncan/status/1904884304020189242)  2025-03-26T13:13Z [----] followers, [--] engagements


"@rolf_ohman Over the squat or belt squat machine"  
[X Link](https://x.com/Fred__Duncan/status/1906721150022906204)  2025-03-31T14:52Z [----] followers, [--] engagements


""THIS is the best lift" "No nothing can recreate this lift" "But THIS is the best lift for RFD" I find these arguments to be boring & unhelpful"  
[X Link](https://x.com/Fred__Duncan/status/1910024172954357890)  2025-04-09T17:37Z [----] followers, [----] engagements


"Jerry Rice training"  
[X Link](https://x.com/anyuser/status/1910680280005849340)  2025-04-11T13:04Z 14.3K followers, 31.5K engagements


"One of the most overlooked benefits of training is the confidence that comes from knowing youve done the work. Kobe Bryant famously said that confidence comes from preparation. In the big moments when he did not look nervous it was because he already did it thousands of times"  
[X Link](https://x.com/Fred__Duncan/status/1910683499440361916)  2025-04-11T13:16Z [----] followers, [---] engagements


"For some reason upper body explosive work is often overlooked. But its not just about how much force you can generate its about how quickly you can apply it"  
[X Link](https://x.com/anyuser/status/1911043572557664645)  2025-04-12T13:07Z 14.3K followers, 37.9K engagements


"You don't need a gym or equipment to perform effective plyometrics for speed training. I write workouts for my athletes to complete at the track or outside all of the time"  
[X Link](https://x.com/anyuser/status/1913219273096364106)  2025-04-18T13:13Z 14.3K followers, 310K engagements


"For example this week one of my athletes did some max v sprints power skips for height depth jumps and then some additional bodyweight resistance work"  
[X Link](https://x.com/Fred__Duncan/status/1913219277257081241)  2025-04-18T13:13Z [----] followers, [---] engagements


"Another did accels (20s 30s 40s) & then bounds trom a static start multi response broad jumps and additional resistance work. The reason I lean so heavily on some of these is because they somewhat mimic the relaxation-contraction pattern seen in sprinting - like speed bounds"  
[X Link](https://x.com/Fred__Duncan/status/1913219279152951605)  2025-04-18T13:13Z [----] followers, [---] engagements


"Edelman and Puka discuss conditioning acceleration and deceleration"  
[X Link](https://x.com/anyuser/status/1914384949626724642)  2025-04-21T18:25Z 14.3K followers, 23.9K engagements


"There has also been attempts to estimate Bolts [---] m sprinting potential with a consensus that he could have run below [---] if only his reaction time had been better and under optimal environmental conditions (i.e. tailwind and high altitude). (Milan Coh et al. 2017)"  
[X Link](https://x.com/Fred__Duncan/status/1917279887448236056)  2025-04-29T18:08Z [----] followers, [----] engagements


"Often its the simplest means which yield the most meaningful results. Dwain Chambers ran [----] in the 100m and [----] in the 60m and when you look at his training its a great representation of sound principles applied appropriately"  
[X Link](https://x.com/Fred__Duncan/status/1920464255142220142)  2025-05-08T13:02Z [----] followers, 20.3K engagements


"@SharifMag Speed demon is the primarily linear program whereas the Art & Science of Sport preparation features more COD/agility work"  
[X Link](https://x.com/Fred__Duncan/status/1921577048759251239)  2025-05-11T14:44Z [----] followers, [--] engagements


"Early specialization might look like a shortcut but long-term development usually wins over time. Often what youth athletes needisn'tmore private lessons or year-round pressure. They need a wide foundation. Movement quality. Coordination. Play"  
[X Link](https://x.com/Fred__Duncan/status/1924179167861436676)  2025-05-18T19:03Z 10.8K followers, 11K engagements


"Tom Tellez & Carl Lewis Sprint Tips Ive always found value in studying coaches like Charlie Francis Tom Tellez Gerard Mach Loren Seagrave Ralph Mann Dan Paff. Theres a wealth of insight to be gained from their writing interviews & videos"  
[X Link](https://x.com/Fred__Duncan/status/1926388712985735596)  2025-05-24T21:23Z [----] followers, [----] engagements


"Relaxation for speed Most athletes try to sprint harder. The best sprinters know how to run relaxed. Sprinting is a violent high-output movement but its also rhythmic and controlled. Its fluid. And thats where most athletes fall short"  
[X Link](https://x.com/anyuser/status/1928803243942895856)  2025-05-31T13:18Z 14.3K followers, 30.5K engagements


"LeBron's right and it's a conversation we need to keep having. As someone who specialized early and now works with youth athletes every day I've seen the long-term effects of year-round single-sport participation firsthand. The research is clear"  
[X Link](https://x.com/Fred__Duncan/status/1929705606534910026)  2025-06-03T01:04Z [----] followers, 27.1K engagements


"- Higher rates of injury - Increased risk of burnout - Greater likelihood of mental health issues And often athletes who peak earlier rather than developing over time Long-term athletic development is about building a broad foundation not rushing to become the best [--] yr old"  
[X Link](https://x.com/Fred__Duncan/status/1929705609106280665)  2025-06-03T01:04Z [----] followers, [---] engagements


"LeBron didnt get a basketball trainer until years into his NBA career. Im sure people will chime in and say well hes extremely genetically gifted and he just didnt need one. On the flip slide Steve Nash didnt start playing basketball until [--] or 14"  
[X Link](https://x.com/Fred__Duncan/status/1929981198270640536)  2025-06-03T19:19Z [----] followers, [----] 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/anyuser/status/1935328125879046163)  2025-06-18T13:25Z 14.3K followers, 17.5K engagements


"You dont reach a level where youre too advanced for high knees or A-skips. We use these with youth athletes college athletes and pros. Its not about complexity its about execution progression and timing. If you want to stop guessing and start building speed"  
[X Link](https://x.com/Fred__Duncan/status/1935684816680206655)  2025-06-19T13:03Z [----] followers, [---] engagements


"the right way I offer ✅ Custom remote programming ✅ One-on-one consults ✅ Proven speed programs: Sprint from Scratch (8-week beginner program) Speed Demon Series (12 week linear speed) and The Art & Science of Sport Preparation (10-week speed & agility) Links in My Bio"  
[X Link](https://x.com/Fred__Duncan/status/1935684818450231653)  2025-06-19T13:03Z [----] followers, [---] engagements


"@VosSabes01 The sprint from scratch program is likely a better fit for you 1-2 page intro 3-4 days a week pretty basic"  
[X Link](https://x.com/Fred__Duncan/status/1936122249888907613)  2025-06-20T18:01Z [----] followers, [--] engagements


"You dont run on your toes We love to oversimplify sprint mechanics. But speed isnt about chasing cues. Run on your toes. All frontside. Stay tall. But none of it exists in isolation and when you watch someone like Bolt that becomes obvious. The heel drops slightly"  
[X Link](https://x.com/Fred__Duncan/status/1937133950717071779)  2025-06-23T13:01Z [----] followers, 15.9K engagements


"to load the Achilles. Theres forward lean at ground contact. Backside mechanics exist and theyre not inherently bad. Hes not completely tight and rigid. Sprinting is complex and our understanding is always evolving. Thats why chasing popular cues isnt the answer"  
[X Link](https://x.com/Fred__Duncan/status/1937133956249292884)  2025-06-23T13:01Z [----] followers, [---] engagements


"Ive posted a lot about isometrics now its time to highlight the other contraction I highly value in athletic preparationeccentrics. In The Art and Science of Sport Preparation I dive into how and why we use eccentrics throughout the program EQIs tempo eccentrics"  
[X Link](https://x.com/Fred__Duncan/status/1937213365782491544)  2025-06-23T18:17Z [----] followers, [----] engagements


"Dynamic Correspondence a concept introduced by Dr. Yuri Verkhoshansky (also known for the Shock Method) provides a framework for evaluating how effectively movements transfer. I break this down further in my e-book training program The Art and Science of Sport Preparation"  
[X Link](https://x.com/Fred__Duncan/status/1937574211146645855)  2025-06-24T18:11Z [----] followers, [----] engagements


"Most people only talk about traditional yielding or overcoming isometrics. But theres more than that. You could certainly say they are trendy right now but they have been around forever. Ive been using them since I started but my understanding and how I implement them has"  
[X Link](https://x.com/Fred__Duncan/status/1937954933174624603)  2025-06-25T19:23Z [----] followers, [----] engagements


"Why do so many athletes get slower in college I see and get asked this all the time. And this post isnt about pointing fingers its about acknowledging how complex this issue really is. College is a major disruption. Youre removed from everything youve ever known"  
[X Link](https://x.com/Fred__Duncan/status/1939029921965212120)  2025-06-28T18:35Z [----] followers, 11.1K engagements


"Load - 29lb Peak MPH - [----] Peak Force - 134(N) Peak Power - 789(W) Dist - 15yd"  
[X Link](https://x.com/Fred__Duncan/status/1939101565257949686)  2025-06-28T23:20Z 10.2K followers, [----] engagements


"You wouldnt max out a squat on Day [--] so why would you try to max out a sprint Sprinting is one of the most demanding highest-force highest-velocity things the body can do. Yet people show up cold go full send on the first rep and wonder why they pull a hamstring"  
[X Link](https://x.com/Fred__Duncan/status/1940033711833043066)  2025-07-01T13:04Z [----] followers, [----] engagements


"Just like the weight room you need to accumulate submaximal volume build tissue tolerance train mechanics and respect where your current capacity actually is. Most people spend the majority of their training at slow speeds like walking lifting biking"  
[X Link](https://x.com/Fred__Duncan/status/1940033715620495375)  2025-07-01T13:04Z [----] followers, [--] 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/anyuser/status/1940395110124171575)  2025-07-02T13:00Z 14.3K followers, 51K engagements


"Technique Every rep is an opportunity to refine mechanics. We layer in cues constraints and video feedback to make athletes more efficient. Rhythm & Coordination Sprinting is a skill. How do you improve skills Repetition"  
[X Link](https://x.com/Fred__Duncan/status/1940840863434993790)  2025-07-03T18:31Z [----] followers, [---] engagements


"If you're ready for a program that lays it all out for you progresses exercises and is designed to get you faster stronger and more explosive check out https://fredduncantraining.com/product/speed-demon-series-12/ https://fredduncantraining.com/product/speed-demon-series-12/"  
[X Link](https://x.com/Fred__Duncan/status/1940840865943163036)  2025-07-03T18:31Z [----] followers, [---] engagements


"These traits arent isolated. Theyre interconnected. The better you understand that the better you can train. All of my speed programs are on sale this weekend for the 4th of July use code USA Im also halfway done writing a new speed eBook that dives deep into the what"  
[X Link](https://x.com/Fred__Duncan/status/1941565447088046182)  2025-07-05T18:30Z 10K followers, [---] engagements


"why and how of speed development. Hoping to drop it next month. https://fredduncantraining.com/product/the-art-science-of-sport-preparation/ https://fredduncantraining.com/product/the-art-science-of-sport-preparation/"  
[X Link](https://x.com/Fred__Duncan/status/1941565449189327036)  2025-07-05T18:30Z 10K followers, [---] engagements


"There are no separate laws for soccer players. Speed tendon stiffness force output these all follow the same biomechanical and physiological truths. The body doesnt adapt based on opinion or sport. It adapts to load intensity and progression. Want to move faster"  
[X Link](https://x.com/Fred__Duncan/status/1943296595312677007)  2025-07-10T13:09Z 10.1K followers, [----] engagements


"You need force. You need intermuscular coordination. You need tendons that can store and release energy efficiently. That doesnt happen through gimmicks or endless small sided games. Too much of modern soccer prep lives in its own bubble confusing specificity with"  
[X Link](https://x.com/Fred__Duncan/status/1943296597481165138)  2025-07-10T13:09Z 10.1K followers, [----] engagements


"I hate these good vs. bad sprint form videos. Its rarely that simple especially when you dont know the athlete their sport or the context. Everyone wants to argue frontside vs. backside like its a binary opposition but theyre often missing the point"  
[X Link](https://x.com/Fred__Duncan/status/1944020835976851517)  2025-07-12T13:07Z 10.2K followers, 27.9K engagements


"positional strength & isometric control to support our speed work. Theres many ways to progress and regress them. Ill break down more of this in my new Speed Development eBook which covers sprint programming strength pairing plyo progressions & how I tie it all together"  
[X Link](https://x.com/Fred__Duncan/status/1947645756820885963)  2025-07-22T13:11Z 10.3K followers, [---] engagements


"Thatll be out soon. In the meantime my older speed programs are still on sale & you can see how I program these. Speed Demon Series (linear focus [--] weeks) Sprint from Scratch (8-week+ beginner) The Art & Science of Sport Preparation (most comprehensive 10-weeks [--] pages"  
[X Link](https://x.com/Fred__Duncan/status/1947645759140024471)  2025-07-22T13:11Z 10.3K followers, [---] engagements


"Sometimes we act like simple means outdated. Like if it isnt hooked to a machine or synced to an app its not modern training. But go back and watch what built some of the best athletes in the worldsingle leg jumps depth drops broad jumps classic strength training"  
[X Link](https://x.com/Fred__Duncan/status/1948731631520407625)  2025-07-25T13:06Z 10.4K followers, 23.1K engagements


"Thats not outdated. Thats coaching. You dont need a force plate to teach someone how to land. You dont need a wearable to get someone faster. And you definitely dont need a $10000 system to help a kid solve a movement problem. Im not anti-technology. I bought a resisted"  
[X Link](https://x.com/Fred__Duncan/status/1948731636113166451)  2025-07-25T13:06Z 10.4K followers, [---] engagements


"sprint device own multiple velocity trackers and make kinograms often. They can absolutely help but they dont replace coaching. Theyre accessories to execution. To understanding force rhythm timing joint strategy etc. To helping athletes become problem solvers in"  
[X Link](https://x.com/Fred__Duncan/status/1948731639166631941)  2025-07-25T13:06Z 10.4K followers, [---] engagements


"into the ground. When that happens they project forward and flight is the result. So yes stride length and stride frequency matter but not the way most people think. Theyre not the cue theyre the byproduct of better sprinting/force application"  
[X Link](https://x.com/Fred__Duncan/status/1949094419979714679)  2025-07-26T13:08Z 10.4K followers, [---] engagements


"Thats why the best speed development programs dont just say lift more or move your legs faster. We focus on Raising the ceiling with strength and power Applying force in the right direction Doing it at the right time and speed And building the skill to repeat"  
[X Link](https://x.com/Fred__Duncan/status/1949094426590003383)  2025-07-26T13:08Z 10.4K followers, [---] engagements


"Is it actually helping you perform better in your sport or just checking boxes My new speed development eBook and training program is coming soon. Until then I have beginner advanced and youth programs available at the link in my bio"  
[X Link](https://x.com/Fred__Duncan/status/1949455661701755142)  2025-07-27T13:03Z 10.4K followers, [---] engagements


"used by thousands of athletes around the world. I also offer custom remote programming for high school college and pro athletes. https://fredduncantraining.com/product/the-art-science-of-sport-preparation/ https://fredduncantraining.com/product/the-art-science-of-sport-preparation/"  
[X Link](https://x.com/Fred__Duncan/status/1949455668265538034)  2025-07-27T13:03Z 10.4K followers, [---] engagements


"Not all training needs to follow a high-low model. Theres value in traditional linear programming especially for beginners or athletes with lower outputs. Its simple progressive and it works. But as athletes become more advanced things change. Output gets higher"  
[X Link](https://x.com/Fred__Duncan/status/1949536591896006756)  2025-07-27T18:25Z 10.4K followers, [----] engagements


"Recovery demands increase. And thats where undulating or high-low structures become more effective because they allow you to truly maximize high-performance days without letting fatigue drain you"  
[X Link](https://x.com/Fred__Duncan/status/1949536597893878072)  2025-07-27T18:25Z 10.4K followers, [---] engagements


"We often talk about hamstring injuries in terms of mechanics and that absolutely matters. But fatigue and more importantly incomplete recovery may be just as critical. Fatigue alone can alter mechanics and once mechanics break down the hamstrings often pay the price. A"  
[X Link](https://x.com/Fred__Duncan/status/1950181601255510144)  2025-07-29T13:08Z 10.8K followers, [----] engagements


"You never get too far away from it. Speed work never leaves the program. That was one of the key messages from this seminar with my mentor Buddy Morris. You dont need some arbitrary foundation before doing some form of speed work. Distance intensity and frequency"  
[X Link](https://x.com/Fred__Duncan/status/1950906168928276803)  2025-07-31T13:07Z 10.6K followers, [----] engagements


"Plyometrics transfer strength to speed. They challenge the system at high forces and velocities training the muscular system to produce force rapidly improving neuromuscular coordination and enhancing muscle stiffness. Plyos dont replace the weight room they build on it"  
[X Link](https://x.com/anyuser/status/1951633098950758527)  2025-08-02T13:16Z 14.3K followers, 30.4K engagements


"@Travis_Tweten Post activation potentiation is often cited some say the effect is more muscular than neural. IMO the value of contrast work isnt just in transient potentiation but bringing attention to the intent behind speed-strength tasks. Love it in sprints"  
[X Link](https://x.com/Fred__Duncan/status/1951775228968775856)  2025-08-02T22:40Z 10.5K followers, [--] engagements


"- Sleep recovery social factors Sometimes the weight room isnt helping its just adding fuel to the fire. Our job is to raise their level not keep them barely surviving at their current one. These are the kinds of things I cover in my online products. Coaching isnt just"  
[X Link](https://x.com/Fred__Duncan/status/1952082305326944749)  2025-08-03T19:01Z 10.6K followers, [--] engagements


"sets and reps. Its context communication and clarity. My new product drops in the next few days the most in-depth detailed resource Ive ever created. Over [--] pages on speed development"  
[X Link](https://x.com/Fred__Duncan/status/1952082308904947731)  2025-08-03T19:01Z 10.6K followers, [---] engagements


"My new speed program drops this week over [--] pages of applied sprint training - resisted sprinting plyos strength work mechanics programming and more. My most detailed product yet. Once it launches all current product sales end. Take advantage now link in bio"  
[X Link](https://x.com/Fred__Duncan/status/1952356075694444689)  2025-08-04T13:08Z 10.6K followers, [----] engagements


"https://fredduncantraining.com/product/the-art-science-of-sport-preparation/ https://fredduncantraining.com/product/the-art-science-of-sport-preparation/"  
[X Link](https://x.com/Fred__Duncan/status/1952356078236103155)  2025-08-04T13:08Z 10.6K followers, [----] engagements


"theyre often where things go wrong when someone gets hurt. If you cant control or attenuate these large eccentric/braking forces youre potentially at risk. If you want to learn more about speed my new ebook/program is releasing likely tomorrow"  
[X Link](https://x.com/Fred__Duncan/status/1953112590055354412)  2025-08-06T15:15Z 10.6K followers, [---] engagements


"Over [--] pages of programming biomechanics and detailed breakdowns of what actually matters for getting faster. https://fredduncantraining.com/product/the-art-science-of-sport-preparation/ https://fredduncantraining.com/product/the-art-science-of-sport-preparation/"  
[X Link](https://x.com/Fred__Duncan/status/1953112592282427856)  2025-08-06T15:15Z 10.6K followers, [---] engagements


"built from 17+ years in the trenches. PLUS an 8-week program. Muscle force changes based on the speed youre moving This data pulled from Dorn et al. [----] tracks muscle forces at multiple running velocities. I used the slowest and fastest - [----] m/s and [----] m/s"  
[X Link](https://x.com/Fred__Duncan/status/1953200226296009155)  2025-08-06T21:03Z 10.6K followers, [--] engagements


"As youd expect the demands ramp up dramatically as speed increases. The iliopsoas goes from 1.97x BW to over 9x. The hamstrings more than quadruple. And the soleus still reigns as one of the highest force producers at every speed"  
[X Link](https://x.com/Fred__Duncan/status/1953200229441757432)  2025-08-06T21:03Z 10.6K followers, [--] engagements


"Reactive strength Its about how fast you can hit the brakes stabilize and reaccelerate under speed and time constraints. Sprinting change of direction landings they all demand one thing - You better be able to switch. Do you train for this Reactive strength is the"  
[X Link](https://x.com/Fred__Duncan/status/1953807713395261813)  2025-08-08T13:17Z 10.8K followers, 20K engagements


"Stole this from Harry Selkow and Ive been using it ever since"  
[X Link](https://x.com/anyuser/status/1954181334085066985)  2025-08-09T14:01Z 14.3K followers, 131K engagements


"Most hamstring strains in running sports happen in the proximal biceps femoris long head and risk spikes in late swing phase. Even at 75% of max velocity BFlh activity can exceed 115% of MVIC. You wont match that with machines or curls. Patterns are also individualsome"  
[X Link](https://x.com/Fred__Duncan/status/1954650233696289063)  2025-08-10T21:05Z 10.8K followers, [----] engagements


"athletes bias BFlh more others ST yet each athlete tends to keep the same pattern across speeds. Translation for training you need real sprinting in the program year-round to expose the hamstrings to the speeds timings and joint positions that matter. In my brand-new"  
[X Link](https://x.com/Fred__Duncan/status/1954650238255563145)  2025-08-10T21:05Z 10.8K followers, [---] engagements


"One of the quickest fixes for a young athlete training to get faster Clean up the arms. First relax the handstension anywhere is tension everywhere. Let the elbows open slightly as the arm drives past the pocket on the back swing"  
[X Link](https://x.com/Fred__Duncan/status/1954962307399946569)  2025-08-11T17:45Z 10.8K followers, 20.1K engagements


"When the upper body moves well the lower body usually follows. Posture timing and force application all benefit. A recent study (Brooks LC et al. 2022) compared normal arm action to arms crossed across the chest over [--] m. The arms restricted group was 1.6%"  
[X Link](https://x.com/Fred__Duncan/status/1954962316241588594)  2025-08-11T17:45Z 10.8K followers, [---] engagements


"Speed is genetic. That doesnt mean sprinting will turn you into Usain Bolt just like lifting weights wont make you Ronnie Coleman or Arnold Schwarzenegger and playing soccer wont make you Messi. Outliers exist. Some people have a greater natural propensity for certain"  
[X Link](https://x.com/Fred__Duncan/status/1955338252790989045)  2025-08-12T18:39Z 10.8K followers, [----] engagements


"Most people build this pyramid upside down. They log endless hours of games and sport-specific practice on top of a weak basethen wonder why athletes get hurt burn out or stop improving. The truth is simple Fundamental Movement Skills (run jump throw kick catch"  
[X Link](https://x.com/Fred__Duncan/status/1955685752827982096)  2025-08-13T17:39Z 10.8K followers, 26.1K engagements


"Speed is one of the most sought after physical abilities and for good reason. In Mondos case he needs to generate high horizontal velocity in his approach and efficiently convert it into vertical velocity. He has to maintain his posture control ground contacts and time the"  
[X Link](https://x.com/Fred__Duncan/status/1956341080745509329)  2025-08-15T13:03Z 10.8K followers, [----] engagements


"plant. If any of that is off the energy transfer suffers. When people say train like a sprinter theyre talking about developing the qualities that allow you to run with efficient mechanics at high speed. Its not meant to be taken literally. I study track and field"  
[X Link](https://x.com/Fred__Duncan/status/1956341085019484578)  2025-08-15T13:03Z 10.8K followers, [---] engagements


"@s_gruppetta Both develop strength but thru diff adaptations. Plyos - muscular stiffness & the ability to maintain near isometric at high velo. Lifting - tendon stiffness hypertrophy produce force at longer muscle lengths. Larger/stronger muscle tissue tolerance for more sprint/jump work"  
[X Link](https://x.com/Fred__Duncan/status/1957072585700569145)  2025-08-17T13:30Z 10.8K followers, [--] engagements


"Speed isnt built from just lifting. It isnt built from just plyos or conditioning. Its built from the integration of all of it. Thats why I break speed development down into [--] pillars 1.Sprinting the stimulus itself 2.Strength capacity/output builder 3.Plyometrics"  
[X Link](https://x.com/Fred__Duncan/status/1958956298302537907)  2025-08-22T18:15Z 10.9K followers, 16.8K engagements


"how it all relates to their sport/goal. I dont care if your squat goes from [---] to [---] if youre still slow off the line if your accel mechanics havent improved or if you cant sustain high velocity efforts. Strength is a tool not the end goal. Thats why I also think in"  
[X Link](https://x.com/Fred__Duncan/status/1959240921251209336)  2025-08-23T13:06Z 10.9K followers, [---] engagements


"terms of contraction typeseccentric isometric concentricand how each one shows up in sprinting and sport. Thats why I look at joint angles force vectors and time to force application etc. I cover these contractions more in both of these products -"  
[X Link](https://x.com/Fred__Duncan/status/1959240923277054426)  2025-08-23T13:06Z 10.9K followers, [---] engagements


"Lifting builds the horsepower but at some point you need to put it into the ground. That's where sprinting mb throws and plyometric work come in. They teach you how to apply what you've built with timing direction efficiency in more relevant positions"  
[X Link](https://x.com/Fred__Duncan/status/1959334590339846288)  2025-08-23T19:19Z 10.9K followers, [----] engagements


"The key is balance. Too strength dominant and you never learn to use it. Too sprint oriented and you neglect the general capacity that supports high output. The art is in blending both.refining the program so force production and force application develop together. ills"  
[X Link](https://x.com/Fred__Duncan/status/1959334594035040421)  2025-08-23T19:19Z 10.8K followers, [--] engagements


"from [---] [---] m/s. Heres the coaching takeaway2 sprints per session isnt enough exposure to truly develop speed. It might be enough to maintain it and with good coaching you can still clean up mechanics which matters too. But speed requires consistent quality"  
[X Link](https://x.com/Fred__Duncan/status/1960763033195532498)  2025-08-27T17:55Z 11.1K followers, [---] engagements


"exposures over time. This is where coaches and athletes get it wrong they expect big changes from minimal sprint doses or they overload the weight room while underestimating the volume and structure needed for sprinting itself"  
[X Link](https://x.com/Fred__Duncan/status/1960763037071061456)  2025-08-27T17:55Z 11.1K followers, [---] engagements


"A new study looked at six weeks of sprint interval training (SIT) in trained distance runners compared to traditional steady running (Jin et al. Frontiers in Physiology 2025). The SIT group did [--] x 30s maximal sprints with [---] minutes rest twice per week. The traditional"  
[X Link](https://x.com/Fred__Duncan/status/1962941839117295858)  2025-09-02T18:12Z 11K followers, 17.3K engagements


"Theres nothing more boring than S&C podcasts. Same convos same recycled topics zero originality. Id rather watch Paw Patrol and that show is brutal. If you want to learn S&C pick up a book and go coach"  
[X Link](https://x.com/Fred__Duncan/status/1963329520749912564)  2025-09-03T19:53Z 11K followers, [----] engagements


"@BrainBasedFit Having a gut like Homer Simpson makes you smart Is being tubby part of optimal posture 😂😂 Good stuff tubs"  
[X Link](https://x.com/Fred__Duncan/status/1965729931784261914)  2025-09-10T10:51Z 11K followers, [--] engagements


"You dont have to turn your team sport athletes into track athletesbut you should still coach sprint mechanics. Why Because mechanics amplify the output of every drill you run. Its not about obsessing over small details that only matter on the track. Its about"  
[X Link](https://x.com/Fred__Duncan/status/1965763747571749350)  2025-09-10T13:06Z 11K followers, [----] engagements


"addressing the key pieces that help athletes move better sprint faster and stay healthier. Improved mechanics mean force is applied more efficiently ground contacts are shorter and the strain on tissues is distributed more effectively. Thats why I coach sprint form with"  
[X Link](https://x.com/Fred__Duncan/status/1965763752038637636)  2025-09-10T13:06Z 11K followers, [---] engagements


"football players soccer players lacrosse players and beyond. Not to nitpick but to make sure the work were getting the best use out of our time/training. Purposeful training is about maximizing return on investment. The better the execution the more value each drill has"  
[X Link](https://x.com/Fred__Duncan/status/1965763754618151248)  2025-09-10T13:06Z 11K followers, [---] engagements


"Elasticity Stiffness and Context When you watch this clip you see an athlete hitting low hurdle hops with rapid stiff ground contacts. Many would call this the ultimate display of elasticity. The ground looks like a springboardminimal deformation quick return"  
[X Link](https://x.com/anyuser/status/1966125054464512306)  2025-09-11T13:01Z 14.3K followers, 25.6K engagements


"Verkhoshanskys Dynamic Correspondence is one of the most important concepts in strength & conditioning and I dedicate a full section to transfer of training in my new eBook Speed Kills. Transfer isnt about random intensity or gimmicky drills with a football in your hand"  
[X Link](https://x.com/Fred__Duncan/status/1966210895932965162)  2025-09-11T18:43Z 11K followers, [----] engagements


"Its about choosing exercises that actually carry over to performance using clear criteria. Verkhoshansky laid out these principles decades ago and they still hold truematch the joint angles force vectors contraction types and time frames your sport demands"  
[X Link](https://x.com/Fred__Duncan/status/1966210901045916081)  2025-09-11T18:43Z 11K followers, [--] engagements


"organize movement solutions in real time without overthinking. As coaches the worst thing we can do is overload athletes with endless cues. In Speed Kills I show you how to simplify how to create environments and use strategies that let athletes just do it instead of"  
[X Link](https://x.com/Fred__Duncan/status/1966487786128543927)  2025-09-12T13:03Z 11K followers, [--] engagements


"constantly thinking. If you want the full system grab Speed Kills now. And if you want my two flagship products in one package check out the Project Speed Bundle which includes The Art & Science of Sport Preparation (10-week program) and Speed Kills (8-week program)"  
[X Link](https://x.com/Fred__Duncan/status/1966487789001658437)  2025-09-12T13:03Z 11K followers, [---] engagements


"This is a quote from my new ebook Speed Kills. I wanted to put this in writing because too many people try to complicate what speed really is. At its core its physics and training should be built on principles that respect that reality"  
[X Link](https://x.com/Fred__Duncan/status/1966572679466488181)  2025-09-12T18:40Z 11K followers, [----] engagements


"Inside Speed Kills I break down - The science behind sprint performance - How to program sprint training strength plyos isos eccentrics fitness and more - Transfer of training (joint angles contraction types force vectors time frames - Common mistakes coaches make and"  
[X Link](https://x.com/Fred__Duncan/status/1966572686261338351)  2025-09-12T18:40Z 11K followers, [--] engagements


"at specific joint angles I use them in warm-ups for tendon health and sometimes as contrast pairings with dynamic movements. Theyre not the main stimulus but theyre a versatile tool that fits seamlessly into a speed program. The real question isnt if they work but"  
[X Link](https://x.com/Fred__Duncan/status/1968728088709107757)  2025-09-18T17:25Z 11.1K followers, [---] engagements


"where and how much to use them. Thats where programming matters. I break down how AND why I integrate isometrics into sprint training inside Speed Kills and the Project Speed Bundle https://fredduncantraining.com/product/project-speed-bundle/ https://fredduncantraining.com/product/project-speed-bundle/"  
[X Link](https://x.com/Fred__Duncan/status/1968728100352524351)  2025-09-18T17:25Z 11.1K followers, [---] engagements


"Eccentric quasi-isometrics (EQIs) you hold a yielding isometric until fatigue forces lengthening then resist the eccentric as long as possible. Why does this matter More time-under-tension Stress to muscle and connective tissue Target weak joint angles Safer way to"  
[X Link](https://x.com/Fred__Duncan/status/1969108542176072063)  2025-09-19T18:37Z 11.1K followers, [--] engagements


"accumulate eccentric work Research (Oranchuk [----] Lien 2024) shows EQIs can shift torque profiles increase local work capacity and may contribute to hypertrophy and tendon health. Still a developing area but an interesting tool. ➡ Youll find EQI work already built into"  
[X Link](https://x.com/Fred__Duncan/status/1969108550174515490)  2025-09-19T18:37Z 11.1K followers, [--] engagements


"The Art & Science of Sport Preparation and Speed Demon because theyre useful when placed correctly inside a larger plan. But if you want the deep dive on speed development.mechanics programming strength plyos resisted and overspeed hamstrings and much more thats"  
[X Link](https://x.com/Fred__Duncan/status/1969108558026338471)  2025-09-19T18:37Z 11.1K followers, [--] engagements


"https://fredduncantraining.com/product/the-art-science-of-sport-preparation/ https://fredduncantraining.com/product/the-art-science-of-sport-preparation/"  
[X Link](https://x.com/Fred__Duncan/status/1969108646865891598)  2025-09-19T18:37Z 11.1K followers, [---] engagements


"Sydney McLaughlin-Levrone just ran [-----] in the 400m the second fastest time in history and the fastest weve seen in over [--] years. Shes already the world record holder and Olympic gold medalist in the [---] hurdles. Her coach Bobby Kersee continues to prepare some of the"  
[X Link](https://x.com/Fred__Duncan/status/1969387587191140466)  2025-09-20T13:06Z 11.3K followers, 28.1K engagements


"greatest T&F athletes weve ever seen and Sydney is the perfect example. A master of movement built through years of consistency and smart training. From resisted sprints in high school to her current warm-ups drills and strength work the process hasnt changed"  
[X Link](https://x.com/Fred__Duncan/status/1969387590399783144)  2025-09-20T13:06Z 11.2K followers, [---] engagements


"Resisted sprints are one of my favorite tools for improving horizontal force and early acceleration. You can use sleds chains bands and motorized devices just remember each applies resistance a little differently so the same load wont feel the same across tools"  
[X Link](https://x.com/Fred__Duncan/status/1969751544095441238)  2025-09-21T13:12Z 11.3K followers, [----] engagements


"how I adjust loads how I progress distances how I pair resisted with free sprints theres an entire chapter on resisted acceleration inside Speed Kills along with a full 8-week program that shows you how to put it into practice. Speed Kills walks you through"  
[X Link](https://x.com/Fred__Duncan/status/1969751553482305813)  2025-09-21T13:12Z 11.2K followers, [--] engagements


"everything from warm-up to resisted sprinting plyos weights fitness hamstring health and more. Or if you want the most complete deal the Project Speed Bundle gives you Speed Kills plus The Art & Science of Sport Preparation at a discounted rate"  
[X Link](https://x.com/Fred__Duncan/status/1969751561271443717)  2025-09-21T13:12Z 11.2K followers, [---] engagements


"@Bradlito1 Faster with inclusion of jumps"  
[X Link](https://x.com/Fred__Duncan/status/1971220757046038621)  2025-09-25T14:30Z 11.2K followers, [---] engagements


"Your foot strike can make or break your acceleration. Where your foot lands in acceleration dictates everything that happens nextthe direction of force hamstring demand what happens with the ankle and whether you stay in a strong projection posture or pop up too soon"  
[X Link](https://x.com/Fred__Duncan/status/1972003167627006068)  2025-09-27T18:19Z 11.3K followers, 10.1K engagements


"Not every training stress is created equal. Some are very neurally demanding some lean more metabolic some are just lower intensity by design. This chart is simply a framework for how I tend to view and organize them. Its not 100% universalacceleration for example"  
[X Link](https://x.com/Fred__Duncan/status/1972402878611669071)  2025-09-28T20:47Z 11.3K followers, [----] engagements


"Freeman et al. (2023) showed sprinting alone added 20% fascicle length in the hamstringsstructural changes that support faster sprinting and lower strain risk. This study examined sprint training and found that the biceps femoris long head (BFLH) increased fascicle length"  
[X Link](https://x.com/Fred__Duncan/status/1972709051826876564)  2025-09-29T17:04Z 11.3K followers, [---] engagements


"by about 20% while the control group actually lost 7%. Those increases were paired with a reduction in pennation angle adaptations that support faster contraction and may lower strain risk. Both acceleration and max velocity sprint training improved performance but the"  
[X Link](https://x.com/Fred__Duncan/status/1972709069522604140)  2025-09-29T17:04Z 11.3K followers, [--] engagements


"When it comes to improving rate of force development the ability to apply force fast theres no single best exercise. The truth is its about covering the spectrum. This list isnt in any real order its just a collection of the means that we know train this ability well"  
[X Link](https://x.com/anyuser/status/1973374673258717562)  2025-10-01T13:09Z 14.3K followers, 20.1K engagements


"Youth sports are changing. The latest Project Play data shows some team sports rebounding but participation is shifting. Kids are playing fewer total sports (1.6 on average) boys participation is down and fewer low-income children are playing at all. Early specialization"  
[X Link](https://x.com/Fred__Duncan/status/1975299617282744719)  2025-10-06T20:38Z 11.4K followers, [----] engagements


"burnout cost and lack of general athletic development are all pushing kids out. If we want them to stay in sports longer we have to build the athlete first keep it fun and engaging early on and promoting diversification"  
[X Link](https://x.com/Fred__Duncan/status/1975299621925888114)  2025-10-06T20:38Z 11.4K followers, [----] engagements


"contact coordinate with the glutes and quads & recycle energy at real high velocities. And none of it matters if recovery isnt built into the plan. Too much high-speed work without enough restoration throws off rhythm and timing and thats when tissue load exceeds capacity"  
[X Link](https://x.com/Fred__Duncan/status/1975910029401477310)  2025-10-08T13:03Z 11.4K followers, [---] engagements


"Thats why Speed Kills includes an entire section on the role of the hamstrings in sprinting how to prepare them how to return to running after a strain and how to build the resilience needed to stay fast and healthy. Its not just theory its a full 8-week high-speed"  
[X Link](https://x.com/Fred__Duncan/status/1975910032538751192)  2025-10-08T13:03Z 11.4K followers, [---] engagements


"If we really want to talk about developing athletes we have to dig deeper into the qualities that make them elite. Thats often a difficult conversation because some of these things arent as easily measurable as a vertical jump a bench press a squat or a broad jump"  
[X Link](https://x.com/Fred__Duncan/status/1977358338930233467)  2025-10-12T12:59Z 11.5K followers, [----] engagements


"Those metrics are still useful and we still want to improve them but at the end of the day the organization of skilled efficient movement relative to ones sport or competitive movement is what actually matters. We have to look deeper into our preparation. Its great that an"  
[X Link](https://x.com/Fred__Duncan/status/1977358342382133747)  2025-10-12T12:59Z 11.5K followers, [---] engagements


"When you land you arent absorbing force youre producing it eccentrically to control momentum and redirect motion. There are different ways to use eccentrics and help develop this quality Tempo eccentrics - slower lowering submax loads to build control and positional"  
[X Link](https://x.com/Fred__Duncan/status/1978090436985016831)  2025-10-14T13:28Z 11.5K followers, 10.2K engagements


"strength. EQIs (Eccentric quasi-isometrics) - holding an iso until failure and then resisting eccentric contraction for tissue tolerance and motor control. Overspeed eccentrics - using assistance or external load to increase the velocity of lengtheninghigher neural demand"  
[X Link](https://x.com/Fred__Duncan/status/1978090439967178849)  2025-10-14T13:28Z 11.5K followers, [---] engagements


"Supramaximal eccentrics - loads above your concentric max Plyometrics - the most specific expression training the ability to utilize the stretch shortening cycle. Each method stresses the body differently and the art is knowing when and how to use each. Get it wrong and"  
[X Link](https://x.com/Fred__Duncan/status/1978090442047537661)  2025-10-14T13:28Z 11.5K followers, [---] engagements


"you just create fatigue. Get it right and you build athletes who can control redirect and reuse force efficiently. Inside Speed Kills I break down how to actually apply these methods how eccentric strength stiffness and reactive ability come together to produce real"  
[X Link](https://x.com/Fred__Duncan/status/1978090444224409793)  2025-10-14T13:28Z 11.5K followers, [---] engagements


"them gives you the ability to apply them where they matter most. Inside the Project Speed Bundle I break this all down. Both Speed Kills and The Art & Science of Sport Preparation cover how to use isometrics and eccentrics in real training what contraction types matter"  
[X Link](https://x.com/Fred__Duncan/status/1978154821908598815)  2025-10-14T17:43Z 11.5K followers, [---] engagements


"Posting on the different platforms goes like this Twitter: Do you have a source for that TikTok: Can you dumb this down even more Facebook: Been lifting [--] years let me teach you right. Instagram: Im an expert and youre wrong. YouTube: This sucks lolz"  
[X Link](https://x.com/Fred__Duncan/status/1978185808612900990)  2025-10-14T19:47Z 11.5K followers, [----] engagements


"@MuscleMechsLab @DustinOranchuk So youre saying all ISOs are the same until an RCT tells you what youre allowed to think. Lol. The difference vs the real world and the lab. Take it easy"  
[X Link](https://x.com/Fred__Duncan/status/1978210723252592833)  2025-10-14T21:26Z 11.5K followers, [---] engagements


"making sure they transfer to movement (biodynamic) and maintaining the energy systems (bioenergetic) that let the athlete repeat it consistently. Thats the foundation of my system. If you want to see how this all ties together how we use specific means contractions and"  
[X Link](https://x.com/Fred__Duncan/status/1978451917521977652)  2025-10-15T13:24Z 11.5K followers, [---] engagements


"programming to improve force efficiency and speed its inside Speed Kills (newest ebook/program) and The Art & Science of Sport Preparation. Both are included in the Project Speed Bundle education application and full training systems in one. https://fredduncantraining.com/product/project-speed-bundle/ https://fredduncantraining.com/product/project-speed-bundle/"  
[X Link](https://x.com/Fred__Duncan/status/1978451922102202502)  2025-10-15T13:24Z 11.5K followers, [---] engagements


"@ORION_coaching @MattSiniscalchi Again the opinion of random losers online means nothing to me. Ive never commented on a strangers post because Im only concerned with my own business/clients/mentors which is why I have my business and you have yours. Have a nice night"  
[X Link](https://x.com/Fred__Duncan/status/1894894975713689851)  2025-02-26T23:39Z [----] followers, [--] engagements


"@ORION_coaching @MattSiniscalchi Maybe youll get it going one day but probably not at this point. Good luck"  
[X Link](https://x.com/Fred__Duncan/status/1895065023321649550)  2025-02-27T10:54Z [----] followers, [--] engagements


"Oura has added some cool features over the years. I got my first ring in [----]. The goal is [--] years younger for cardiovascular age. Winter and lack of sun definitely doesnt help"  
[X Link](https://x.com/Fred__Duncan/status/1895211245982323161)  2025-02-27T20:35Z 13.8K followers, [---] engagements


"Heres a snapshot of how I structure a high-low split early on in an accumulation phase. At this point in the training cycle were targeting acceleration qualities keeping intensity submaximal and allowing a slightly higher volume since were not yet touching high outputs"  
[X Link](https://x.com/Fred__Duncan/status/1927798874229362947)  2025-05-28T18:47Z 13.5K followers, [----] engagements


"High CNS day leads with sprints jumps and ballistics followed by lower work like pin squats and eccentric RDLs. The next day A Low CNS session with Linear tempo runs extensive medball throws and upper body lifts kept submaximal (around 70%)"  
[X Link](https://x.com/Fred__Duncan/status/1927798878511808659)  2025-05-28T18:47Z 13.6K followers, [--] engagements


"This type of structure lets us manage fatigue increase training density and lay the groundwork for more intense sprint and power work in the coming phases. If you want to see exactly how I progress athletes from GPP Accumulation Intensification I offer:"  
[X Link](https://x.com/Fred__Duncan/status/1927798880361472204)  2025-05-28T18:47Z 13.5K followers, [---] engagements


"You dont pull hamstrings because you sprint. You typically pull them because you werent prepared to sprint. Sprinting is one of the most intense activities an athlete can experience up to 5x bodyweight in ground reaction forces massive hip flexor and hamstring loading and"  
[X Link](https://x.com/Fred__Duncan/status/1930336919994675400)  2025-06-04T18:52Z 11.7K followers, 20.1K 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/anyuser/status/1943296592322146741)  2025-07-10T13:09Z 14.3K followers, 76.8K engagements


"Ground Reaction Forces in Jumping DJ = Depth Jump DD = Depth Drop VJ = Vertical Jump 2CJ = Two Consecutive Jumps SLJ = Standing Long Jump (30 [--] [--] = drop height in centimeters) Wallace et al. (2010) measured peak vertical ground reaction forces across these movements"  
[X Link](https://x.com/Fred__Duncan/status/1961861076246528176)  2025-08-30T18:38Z 11.7K followers, 24.4K engagements


"Not all isometrics are the same. Different types. Different adaptations. What you use and when you use itmatters. We covered yielding overcoming and EQIs but there are other useful variations too - Oscillatory isos iso-dynamic etc. Understanding why youre using"  
[X Link](https://x.com/Fred__Duncan/status/1978154818750366126)  2025-10-14T17:43Z 11.6K followers, 21.3K engagements


"Reactive strength is the ability to quickly and efficiently transition from an eccentric contraction to a concentric one. When you think about most sport actionssprinting jumping changing direction they all come down to how efficiently you apply force. That includes how"  
[X Link](https://x.com/Fred__Duncan/status/1978451907191390688)  2025-10-15T13:24Z 11.6K followers, [----] engagements


"People think plyos = jump higher. They actually change how you manage forcebraking redirecting stabilizing under high force/speed and that matters just as much for durability as it does for output. Progressive plyometric training has been shown to improve landing"  
[X Link](https://x.com/anyuser/status/1980261349528642018)  2025-10-20T13:14Z 14.3K followers, 56.1K engagements


"mechanics and reduce loading rate while increasing hip extension strengththats general strength deceleration ability and transfer not just explosiveness. Depth drops depth jumps bounds and hops each bias different joints contact profiles and contraction strategies"  
[X Link](https://x.com/Fred__Duncan/status/1980261352187789419)  2025-10-20T13:14Z 11.6K followers, [---] engagements


"the qualities that actually show up on the track or field how to use plyometrics how to dose conditioning so it supports speed instead of eroding it and how to think about transfer so you stop guessing and start building Its not a list of drills it is the actual"  
[X Link](https://x.com/Fred__Duncan/status/1980628055350497649)  2025-10-21T13:31Z 11.6K followers, [---] engagements


"system - the order the reasoning and the progression that drives speed development. If you want the full model in one place Speed Kills is the flagship for a reason. If youre brand new and need a simplified beginner speed program use Sprint from Scratch. Links"  
[X Link](https://x.com/Fred__Duncan/status/1980628057514721529)  2025-10-21T13:31Z 11.6K followers, [---] engagements


"The [--] plyometrics & jumps I use most for developing acceleration - Broad jump variations (single / multi / loaded / MB) - Seated or static-overcome-dynamic jumps - High hurdle hops with forward displacement These jumps map to the force-time and positional demands of"  
[X Link](https://x.com/Fred__Duncan/status/1981349376652911057)  2025-10-23T13:17Z 11.7K followers, 12.9K engagements


"and specific. If you want the blueprint PROJECT SPEED BUNDLE [--] total weeks between my two flagship programs over [---] pages of real education and the step-by-step programming I actually use to build speed and durability in the real world. If you want something more"  
[X Link](https://x.com/Fred__Duncan/status/1981410546516701379)  2025-10-23T17:21Z 11.6K followers, [--] engagements


"individualized I also offer custom remote programming. I currently work with athletes all over the world from Premier League pros to high school athletes who just want to get faster and stay on the field. Links below"  
[X Link](https://x.com/Fred__Duncan/status/1981410551638216857)  2025-10-23T17:21Z 11.6K followers, [---] engagements


"When you build a well-rounded base through multilateral development exposure to many different gross motor skills that becomes the framework for all future skill. A bigger pool of motor solutions gives you more to pull from when learning or refining new ones later"  
[X Link](https://x.com/Fred__Duncan/status/1982522235803025808)  2025-10-26T18:58Z 11.7K followers, [---] engagements


"This is why early sampling and diversification are favored over early specialization. They raise the ceiling for long term development and are consistently associated with less burnout and fewer injuries. Some sports truly do demand earlier adoption and you can still"  
[X Link](https://x.com/Fred__Duncan/status/1982522242144850171)  2025-10-26T18:58Z 11.7K followers, [--] engagements


"participate in your main sport often but the athlete still has to be built. Diversification doesnt compete with developmentit enables it. This doesnt mean stop training the sport you love. It means you dont have to rush and you shouldnt forget about the athlete"  
[X Link](https://x.com/Fred__Duncan/status/1982522256388677828)  2025-10-26T18:58Z 11.7K followers, [--] 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/anyuser/status/1983160246148501940)  2025-10-28T13:13Z 14.3K followers, 17.8K engagements


"How your training actually transfers to sprinting Drills like skips and bounds dont directly transfer to sprinting but start to replicate elements of the biodynamic and kinematic structure of sprintingsimilar joint angles velocities and coordination. Short sprints (530 m"  
[X Link](https://x.com/Fred__Duncan/status/1984614426323140842)  2025-11-01T13:32Z 11.7K followers, 12.1K engagements


"Its easy to see a drill and assume its building what it looks like. But visual cues can be deceiving especially in sprinting. The appearance of being low doesnt always reflect whats happening mechanically. Understanding why an athlete moves the way they do is far more"  
[X Link](https://x.com/Fred__Duncan/status/1985347817624293464)  2025-11-03T14:06Z 11.8K followers, 60.1K engagements


"Not all resisted sprints are the same. Hill sprints create a natural horizontal resistance that teaches projection and front side mechanics. Chains and sleds overload horizontal force production improving early acceleration. Resisted sprint devices let you dial in precise"  
[X Link](https://x.com/Fred__Duncan/status/1986437167531393159)  2025-11-06T14:15Z 11.8K followers, 18K engagements

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