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.

Sprinting isn’t just something you add before the weight room. It’s a powerful training stimulus that develops many of t...
09/01/2026

Sprinting isn’t just something you add before the weight room. It’s a powerful training stimulus that develops many of the same qualities you are trying to build through lifting.

As sprint intensity and exposure increase, your exercise selection, lifting volume, loading, and recovery need to account for it. More work is not automatically better if it compromises the output you are actually trying to develop.

That relationship is one of the central ideas behind Maximum Output, which is out now.

It includes 8 weeks of all new programming and is the first follow up to Speed Kills. I explain what has changed, why it changed, and how I now organize sprinting, jumping, and strength work to build faster, stronger, more explosive athletes without burying their output under unnecessary fatigue.

This is the best program I have written. The introductory price is available through Friday.

Some hard training truthsIf you want quality training or info, check out the programs and ebooks on my site. Link in bio...
08/31/2026

Some hard training truths

If you want quality training or info, check out the programs and ebooks on my site. Link in bio.

Tomorrow: Maximum Output drops. It’s the follow up to Speed Kills, the program that’s now been used by 1,300+ coaches and athletes worldwide.

Strength x Speed Block 1 comes down in 2 weeks and gets replaced by Block 2. If you want to see exactly how I sprint, jump, lift, and condition, this is the last window to grab it.

The stopwatch doesn’t always show progress immediately.In this study, strength and force had already improved by week fi...
08/31/2026

The stopwatch doesn’t always show progress immediately.

In this study, strength and force had already improved by week five, but sprint performance didn’t improve until week nine. Sometimes the qualities that drive performance change before the final outcome catches up.

Maximum Output comes out tomorrow.

It’s the first follow up to Speed Kills, with 8 weeks of brand new programming. Speed Kills is still available, and there are only two weeks left to get Strength X Speed Block One before it’s replaced by Block Two.

08/30/2026

I love this.

You don’t have to exercise…you don’t have to eat well…you don’t have to take care of yourself. Those are choices you make based on the person you want to become.

One day, you’ll wish you could move the way you can right now. Stop viewing exercise as something you have to do. Be GRATEFUL that it’s something you can still do. YOU can shape your perception.

If you want to start having fun when you train again and walk into the gym knowing exactly what to do, check out Strength XP Block 1.

You’ll get the exact style of programming I use myself, combining sprinting, jumping, lifting, and aerobic work. Block 1 is only available for 30 days. After that, it will be removed and replaced by Block 2.

08/30/2026

Vertical and horizontal jump performance gives us a useful window into sprint ability because they share some of the same underlying qualities…producing high force relative to body mass and accelerating the COM quickly.

We typically sprint two to three times per week, and we’ll usually jump on those same days.

How we pair the jumps depends on the goal of the session. On acceleration focused days, I’ll often use more horizontal jumps or bounds, where ground contact times are generally longer and force needs to be projected over more time.

As we shift toward max velocity, I’ll often use more vertical or reactive jumps, where contact times get shorter

That doesn’t mean a broad jump “trains acceleration” or a vertical jump “trains max velocity.” They’re separate skills. I’m just trying to organize exercises that complement the qualities we’re emphasizing that day.

The relationship also works both ways. Better jump performance is strongly associated with better sprint performance, and plyometric training can improve both jumping and sprinting.

At the same time, sprinting itself is one of the best ways to raise the speed and force demands an athlete is exposed to.

So we don’t treat sprinting, jumping, strength, and power as isolated qualities. We use all of them to keep raising total athletic output.

That’s a big part of Speed Kills, where I break down sprint mechanics, plyometrics, and how to organize them across a complete program.

Maximum Output comes out September 1st. It’s the first follow-up to Speed Kills, with all-new programming and a breakdown of what I’ve changed and why.

And there are less than two and a half weeks left to get Strength X Speed Block 1 before it’s removed and Block 2 replaces it. This is exactly how I train: sprint, jump, lift, build muscle, and condition in one program.

This is something I see all the time. Athletes tend to obsess over the qualities they already value instead of addressin...
08/30/2026

This is something I see all the time. Athletes tend to obsess over the qualities they already value instead of addressing what is actually limiting them.

The biomechanics crowd often needs more general strength and power, while the weight room crowd needs to spend more time sprinting and learning how to express what they’ve built.

Speed Kills teaches you how to develop and program speed from the ground up. Maximum Output is the brand new follow up, with eight weeks of new programming that shows you what has changed and why.

If you want the complete balance of sprinting, jumping, strength, power, hypertrophy, and conditioning, Strength X Speed Block 1 is exactly how I train and is only available until Block 2 replaces it.

A motion based analysis of Usain Bolt’s sprinting estimated that his right leg featured 13% more peak force than his lef...
08/29/2026

A motion based analysis of Usain Bolt’s sprinting estimated that his right leg featured 13% more peak force than his left.

That doesn’t prove the asymmetry helped him, but it certainly challenges the assumption that different automatically means deficient.

Haugen et al. studied 22 competitive sprinters and found no association between the magnitude of their stride asymmetries and maximal sprint performance. Injured and uninjured athletes also didnt differ in asymmetry within that sample.

Bissas et al examined all 16 finalists from the men’s and women’s 100m races at the 2017 World Championships and concluded that low to moderate asymmetry was natural in elite sprinting and generally unrelated to performance.

Now, people will immediately jump to one of two extremes. I’m not saying movement is the Wild West, nothing matters, and we should never intervene.

Pain, injury history, meaningful limitations, and changes over time can all matter. But treating every postural finding or asymmetry like a death sentence that must be “corrected” isn’t supported by the evidence either.

Just because something differs from a model you learned doesn’t make it dysfunctional or wrong. Movement, performance, and pain are complex and multifactorial.

View the person as an individual, interpret findings in context, and be careful about convincing someone with no symptoms or limitations that they are broken.

If you want to understand how I teach, develop, and program speed, check out Speed Kills. Maximum Output, its brand new follow up, comes out September 1st with eight weeks of completely new programming and an explanation of what changed and why.

There are also fewer than three weeks left to get Strength X Speed Block 1 before it is removed and replaced by Block 2. It combines sprinting, jumping, strength, hypertrophy, and conditioning in one complete program.

08/29/2026

To me, the best program isn’t one dimensional. It doesn’t build one quality at the expense of everything else.

The best athletes I know are fast and powerful, but they’re also durable, have tremendous work capacity, and can hold up across a long season.

The hard part of programming isn’t deciding between five sprints or six, or whether we squat or deadlift. It’s organizing the week and month so we can keep raising the athlete’s level without one quality constantly interfering with another.

A newer team sport review came to a similar conclusion…concurrent training can work very well when volume, sequence, and recovery are managed properly.

So the question isn’t strength/speed OR endurance. It’s how much, when, and where each quality fits.

Speed Kills shows how I organize sprinting, jumping, strength, and conditioning inside a complete speed program.

Maximum Output drops in two days. It’s the first follow-up to Speed Kills, with all-new programming and a breakdown of what I’ve changed and why.

And there are roughly two and a half weeks left to get Strength X Speed Block 1 before it comes off the site and Block 2 replaces it. That’s exactly how I train: sprint, jump, lift, build muscle, and condition without making the program one-dimensional.

Address

9570 Transit Road
East Amherst, NY
14051

Opening Hours

Monday 5:30am - 9pm
Tuesday 5:30am - 9pm
Wednesday 5:30am - 9pm
Thursday 5:30am - 9pm
Friday 5:30am - 9pm
Saturday 5:30am - 9pm
Sunday 5:30am - 9pm

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+17164004869

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