Fred Duncan Performance Training

Fred Duncan Performance Training Buffalo's Premier Sports Performance & Speed Training Facility. We work with athletes in the NFL, EPL, NHL, MLS, Olympic, PLL, NCAA.

Remote Coaching and Pre-set programs available.

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06/19/2026

Learn more ⬇️

06/19/2026

People view plyometrics too narrowly.

They see jumps/plyos as exercises to throw in before lifting or in a random circuit. Or they think it’s just “vertical jump “ training.

The best plyometrics do a lot more than that…

They teach athletes how to hit the ground, organize the limbs, manage timing, redirect force, etc

That’s why speed bounds, hurdle hops, single leg bounds, and other plyometric tools are such a big part of how I prepare athletes.

They’re preparation for the forces, contacts and timing sport demands. They are also tremendous assessment tools.

Speed Kills is a full 8 week program & ebook that shows you how to blend speed, plyometrics, lifting and more. Used by over 1,100 coaches and athletes worldwide.

GPP Reloaded gives you a full 4-week bridge to build the base, tissues, work capacity, jumps, med ball work, lifting, and general qualities athletes need before higher outputs.

Force and Expression goes much deeper into acceleration, max velocity, plyometrics, agility, speed endurance, and how to actually organize all of this into a complete system of preparation.

If you want to stop treating plyometrics like random warmup filler and start understanding where they fit, both are on sale now.

Power is the rate of doing work, expressed through force × velocity.For full athletic development, you need a broad spec...
06/19/2026

Power is the rate of doing work, expressed through force × velocity.

For full athletic development, you need a broad spectrum of training means.

If you want a real plan for blending sprinting, maximal lifting, dynamic effort work, submaximal lifting, plyometrics, and the rest of the training week, the Speed Kills + GPP Reloaded bundle is on sale right now.

Speed Kills has been used by over 1,100 coaches and athletes, and bundling it with GPP Reloaded gives you 12 full weeks of programming while saving money compared to buying them separately.

06/18/2026

Jonathan Edwards set a triple jump world record 30 years ago, and his first point when breaking it down? SPEED.

“You basically need to be a sprinter,” he said.

While all sports are unique and feature their own blend of physical abilities, the common denominator is always fast, quality, efficient movement.

The ability to accelerate your body through time and space is and always will be a differentiator.

Speed is the most sought after biomotor ability and for a reason...it separates athletes. And while form will vary between athletes, sports and events, good acceleration is good acceleration.

And fast is fast.

That’s why speed development should be a central theme in training. Learn it, study biomechanics and track and field, and apply it to your athletes. Speed opens doors that nothing else can.

Speed Kills was built with this in mind. Used by over 1,100 coaches and athletes, it’s a complete resource on how to develop speed the right way.

Inside you will find over 80 pages on acceleration, max velocity, plyometrics, strength transfer, resisted sprints, biomechanics, programming strategies, plus an 8 week sprint plan.

If you coach athletes or want to get faster yourself, this is the blueprint.

06/18/2026

In Mendiguchia et al, soccer players were split into 3 groups

- regular soccer training
- regular soccer training + Nordics
- regular soccer training + a sprint focused program

Both the Nordic group and sprint group improved biceps femoris long head fascicle length, but the sprint group improved more (16% vs 7%)

Only the sprint group improved both the hamstring architecture side AND sprint performance/mechanics.

Another recent paper helps explain why this makes sense. Alt, Clark, etc compared maximum sprinting to several eccentric hamstring exercises, including explosive razor curls, decelerated Nordics, and eccentric isokinetic hamstring testing.

- Peak knee power during sprinting was 3914w
- explosive razor curl was 438w
- Nordic was 288w
- isokinetic eccentric test was 300w

Sprinting produced roughly 8–14x higher peak knee power than the exercises they analyzed, mainly because the angular velocities were completely different.

So…

sprinting can help make the hamstrings stronger

sprinting can increase fascicle length

repeated high speed lengthening exposure can contribute to structural changes in the muscle

But that also means high volumes of sprinting are already high volumes of extremely difficult hamstring work. So how does that alter the rest of your programming?

This is why sprinting sits at the center of Speed Kills, and why the program doesn’t just throw random drills, sprints, lifts, and plyometrics together.

I also just bundled Speed Kills with GPP Reloaded, so you can get my 8-week speed program plus my 4-week general preparation block together.

GPP Reloaded builds the base.

Speed Kills takes that base into higher-intensity acceleration, max velocity, resisted sprinting, plyometrics, lifting, and recovery.

Together, that gives you 12 weeks of programming that shows how these pieces actually fit together.

Links in bio.

Peak knee power during max velocity sprinting was 8–14x higher than the hamstring exercises they compared. The big diffe...
06/18/2026

Peak knee power during max velocity sprinting was 8–14x higher than the hamstring exercises they compared.

The big difference wasn’t peak moment…it was the velocity sprinting exposes the hamstrings to.

That’s the thought process behind the GPP Reloaded + Speed Kills Bundle. You get 12 full weeks of programming, with GPP Reloaded building the foundation and Speed Kills taking you into more specific speed work.

Speed Kills has been used by over 1,100 coaches and athletes, and you can save a lot by getting both together. Link below.

There are plenty of other buzzwords you could throw in here. Agility is probably one of the biggest ones as it’s often a...
06/17/2026

There are plenty of other buzzwords you could throw in here. Agility is probably one of the biggest ones as it’s often a blanket term people throw around.

These words work well for surface level conversations and they sound good to people who don’t have a deeper understanding of physical preparation, but once you actually study this, a lot of it starts to show a lack of depth.

That’s why I try to break things down the way I do in my books and programs. What does the sport/movement demand? Why does it demand it? How do we train it? How do we progress it? How do we structure it?

In Force & Expression, I take that lens to acceleration, max velocity, plyometrics, agility and change of direction, and speed endurance.

And if you want to see it tied together in actual programming, I just bundled GPP Reloaded and Speed Kills to give you 12 weeks of off-season training.

Everything is on sale right now.

06/17/2026

Speed isn’t just strength.

Early recruitment means the right motor units come in fast enough.

High initial discharge rate means those motor units fire rapidly at the beginning of the contraction.

Coordination means the prime movers, agonists, and antagonists all have to work together without the athlete fighting themselves.

Stiffness means the athlete can manage contact / transmit force without collapsing.

Timing means all of this has to happen inside the very small window sprinting gives you.

If you want to see how I build the physical qualities that support speed, check out the GPP Reloaded + Speed Kills bundle.

If you want a deeper look at how strength, speed, plyometrics, conditioning, and sport preparation all fit together, check out The Art and Science of Sport Preparation.

Both are on sale now.

This study showed that elite athletes handled reactive drop jumps differently than novices. They produced more power, sp...
06/17/2026

This study showed that elite athletes handled reactive drop jumps differently than novices. They produced more power, spent less time on the ground and kept the calf working more quasi-isometrically under high stretch loads.

That’s one of many reasons stronger, better trained tissue can improve performance and potentially reduce risk.

The calf and ankle complex needs strength, isometrics, eccentrics, jumps, sprinting, and smart programming.

The GPP Reloaded + Speed Kills Bundle gives you 12 weeks of programming from early prep into higher-speed work.

The Art and Science of Sport Preparation gives you a complete 10-week plan for linear speed, COD, agility, and physical preparation.

Links below

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9570 Transit Road
East Amherst, NY
14051

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Monday 5:30am - 9pm
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Wednesday 5:30am - 9pm
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Saturday 5:30am - 9pm
Sunday 5:30am - 9pm

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