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.

06/06/2026

A lot of fast sprinters demonstrate good knee lift.

But is the knee lift creating the speed or is it showing up because the athlete is already moving fast, putting large amounts of force into the ground and repositioning the limbs efficiently?

One study on frontside mechanics found that the frontside variables they measured were not significantly associated with maximal sprint velocity.

That doesn’t mean frontside mechanics don’t matter…

It means we need to be careful confusing what fast athletes show with what actually creates speed.

And I’ve seen this play out with a ton of young athletes who have been coached to think “knees up, knees up,”

You can usually spot it pretty quickly.

They almost start tiptoeing down the track, reaching for the ground, and landing in that squatted/seated position instead of striking the ground from a strong position.

The better question isn’t “How do I get my knees higher?”

It’s “What mechanical qualities and actions produce faster sprinting?”

That’s what I try to do with my resources.

Force and Expression gives you the why behind acceleration, max velocity, speed endurance, plyometrics, agility, and strength training.

Speed Kills gives you the how with an 8-week speed program you can actually follow.

Speed Kills has now been used by nearly 1,100 coaches and athletes around the world, and the feedback is always the same: faster, stronger, more explosive, and healthy enough to keep training.

This meta analysis found that fatigue is associated with earlier hamstring activation, reduced hip and knee flexion, and...
06/06/2026

This meta analysis found that fatigue is associated with earlier hamstring activation, reduced hip and knee flexion, and longer ground contact times.

That's important when designing speed work and preparing athletes for the demands of their sport. It's one reason we use traditional speed work with full recoveries, why we sometimes include capacity work, and why conditioning still has a place in the background.

If you just finished your season, are coming back from an injury, have become deconditioned, or simply need to rebuild your foundation, start with GPP Reloaded.

It's a 4-week program built around general physical preparation, low-intensity sprinting, jumping, strength work, conditioning, and tissue capacity so you can gradually reintroduce higher outputs.

Once that foundation is in place, Speed Kills shows you how I develop acceleration, max velocity, speed endurance, plyometrics, and strength training within a complete speed development framework.

It's my 8-week speed program and includes a full e-book explaining the why behind the training. Used by over 1,000 coaches and athletes worldwide, it's designed to help you become faster, stronger, and more explosive.

06/05/2026

This isn’t a knock on skill work.

Individual instruction, sport specific practice and technical development all matter.

The problem is when that becomes the only thing an athlete does.

Over the years, I’ve seen more and more young athletes who have accumulated a lot of sport specific skill while lacking some of the physical qualities that support it.

Whether that’s due to early specialization, less free play, technology, changes in physical education, or something else, the result is often the same.

They become highly practiced, but not highly developed.

Eventually, those physical limitations become constraints. They can limit performance, make skill harder to express, and in some cases increase the likelihood of injury.

This is one reason we continue to see high rates of overuse and non contact injuries in youth sports.

The answer isn’t choosing between skill work and physical development.

The best outcomes usually come from combining both.

Build the skill. Build the athlete. Let each support the other.

if you’re looking for individual programs, phone consults or custom programs check out the links in my bio

06/05/2026

How do you increase explosive strength once basic jumping is no longer enough?

That’s where Verkhoshansky placed depth jumps.

Not as general or extensive plyometrics, but as shock method exercises.

The goal was to introduce a sharp external force through a prescribed drop height and demand an immediate, forceful takeoff.

When used correctly, this method produced large increases in explosive strength and even some meaningful changes in max strength.

Depth jumps aren’t meant to be high volume or done when you’re tired.

They belong later in development, once general strength, jumping ability, and tissue tolerance are already in place.

Used there, they can be a powerful stimulus.

If you want to understand when exercises like this actually make sense, how to progress toward them safely, and how they fit into a complete speed and explosive strength framework, that’s exactly what I break down in Force and Expression and apply inside Speed Kills.

Speed Kills is a full 8 week programmed used by over 1,000 coaches and athletes all over the world. See why. Link in bio.

I use all four of these jump variations and think they can all have a place in a well designed program. What I found int...
06/05/2026

I use all four of these jump variations and think they can all have a place in a well designed program. What I found interesting was seeing which variations related most strongly to sprint velocity.

In this study, single leg jumps performed for speed showed the strongest relationship to sprint velocity, but it's important to remember this looked more at velocity than acceleration.

If you're looking for a place to start, GPP Reloaded is my 4-week general preparation program designed to build the foundation for more intensive training. It develops work capacity, strength, tissue tolerance, coordination, extensive plyometrics, and movement quality so you're prepared for the higher outputs that come later.

Once that foundation is in place, Speed Kills shows you how I progress athletes through acceleration development, max velocity work, speed endurance, plyometrics, resisted sprinting, strength training, and programming organization. It's an 8-week speed program used by over 1,000 coaches and athletes.

06/04/2026

1. Bolt’s answer isn’t surprising
He’s the greatest short sprinter ever. By the time you’re operating at that level, training becomes VERY specific (SAID principle). The closer you get to elite performance, the more training tends to resemble the demands of competition.

2. Don’t turn one athlete’s answer into a universal rule….
This is where social media goes wrong. People hear Bolt say, “I don’t do laps,” and might conclude that conditioning is useless for power/speed athletes.

You aren’t bolt…

3. Context matters.
Bolt wasn’t an unprepared athlete avoiding work. He had years of training behind him, extensive work capacity, and a program designed around the demands of the 100m and 200m.

He also still did tempo work. It just wasn’t the same thing most people picture when they hear “conditioning.”

4. Beginners and developing athletes are different

A high school athlete, field/team sport athlete, or general population athlete doesn’t need to train like a fully developed Olympic champion.

Many athletes actually need more general preparation before they need less.

You have to earn the right to become highly specific.

If you’re coming off a season, GPP Reloaded provides the bridge back into training by rebuilding work capacity, tissue tolerance, strength, and conditioning before higher intensities return.

Then Speed Kills shows you how I progress acceleration, max velocity, plyometrics, strength training, tempo work, and recovery across a complete speed development plan.

06/04/2026

A recent study on highly trained to world class sprinters found that lower body strength qualities were related to coordination patterns during the first few steps of acceleration.

That fits how I’ve always looked at training/coaching speed. We want strength, power, and skill to develop alongside each other.

I don’t rush to change everything immediately. I want to let the athlete adapt and learn while I adapt and learn alongside them. Then we can continue to update and refine technique as their physical qualities and skill improve.

A lot of times, coaches are trying to force an athlete into positions they don’t yet have the physical capacities to execute…

Develop strength & power and refine the nervous system’s output over time.

If your season just ended, you probably need some time off, followed by a slower, lower-intensity reintroduction to training.

Start with GPP Reloaded. It’s my 4-week general preparation program built to bridge the gap between time off and higher-intensity training.

After that, Speed Kills is my best-selling 8-week speed program designed to make you stronger, faster, and more explosive. It has been used by over 1,100 coaches and athletes around the world.

I also offer custom programming and phone consults for athletes and coaches who want a more individualized approach.

Sprinting exposes the tissues to the speeds, forces, and coordination demands they encounter in sport.Eccentrics complem...
06/04/2026

Sprinting exposes the tissues to the speeds, forces, and coordination demands they encounter in sport.

Eccentrics complement that by developing qualities like eccentric strength and fascicle length that may help athletes tolerate those demands.

Dont just choose one or the other. Build and practice the skill while also developing the tissues that support it.

If you're going to sprint, jump, and lift intensely, you need to earn the right to do it. That's exactly why I created GPP Reloaded. It's a 4-week program designed to gradually prepare athletes for higher-intensity training by building work capacity, movement competency, and tissue tolerance.

Once that foundation is in place, Speed Kills takes over. It's my 8-week speed development program used by more than 1,000 coaches and athletes worldwide to improve acceleration, top speed, and overall athletic performance.

Link below

06/03/2026

Higher output = higher cost = greater recovery demand

This isn’t just about perceived effort.

Your fast, explosive athletes may not feel like they’re working harder than everyone else, but the output they produce places a larger demand on the body.

The more output an athlete can produce, the more careful you have to be with how often you ask them to produce it.

That doesn’t mean avoiding intensity.

It means understanding that intensity is a skill, and a costly one. The better the athlete gets, the more intentional you have to be with how you structure training.

This is why I favor a high-low approach for my advanced athletes. Push the high days high, keep the low days low, and avoid living in the middle.

Speed Kills shows you how I organize acceleration, max velocity, longer sprint work, tempo, plyometrics, and lifting so the work actually fits together.

In this study participants with stiffer Achilles tendons demonstrated better running economy and greater efficiency, lik...
06/03/2026

In this study participants with stiffer Achilles tendons demonstrated better running economy and greater efficiency, likely due to a greater ability to store and return elastic energy during movement.

Of course, performance is never about a single quality. Strength, coordination, technique, muscle architecture, and tendon properties all interact.

If you're looking to build the foundation that supports speed, explosiveness, and long term athletic development, start with GPP Reloaded.

GPP Reloaded is a 4-week general physical preparation program built to improve strength, work capacity, mobility, coordination, tissue tolerance, and movement quality.

Once that foundation is in place, Speed Kills takes over.

Speed Kills is my 8-week speed development program and eBook designed to help athletes improve acceleration, top end speed, sprint mechanics.

Together, GPP Reloaded and Speed Kills give you a complete progression from building the athlete to expressing speed.

Link below

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

Telephone

+17164004869

Website

https://fredduncantraining.com/product/force-expression/

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