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.

09/15/2026

Training “innovations” you see on social media today were being solved 50 years ago.

Good training principles don’t expire. The internet just rediscovers them every few years and rebrands them.

If you want to understand the principles behind developing speed and how to organize them into a complete training system, Speed Kills includes my 80+ page book and eight weeks of speed programming.

Maximum Output takes those ideas further with eight weeks of my newest programming, combining sprinting, plyometrics, strength, power, and conditioning into one complete system.

There are also only five days left to get Strength X Speed Block 1. This is the exact program I’ve been using for my own training. It will be removed this weekend and replaced by Block 2.

Everything is available through the link in my bio.

09/15/2026

The sprint start changes fast…

One study found that the hip dominated energy generation in the blocks, but by the first stance the contribution shifted substantially toward the ankle.

Their conclusion was that the hip plays the dominant role in block clearance, while the ankle becomes much more important once the athlete hits the ground.

That lines up with later sprint start reviews showing that first-stance performance is heavily influenced by what happens at the ankle and knee, including the ability to maintain a relatively stiff ankle during early stance.

And when you look at muscle force modeling, the demands become even more obvious. Estimates during accel have placed soleus force around 8.4–10.7xbw, with the vasti, hamstrings and glutes all handling substantial loads as well.

The demands of accel are changing almost immediately. The hip extensors are critical getting you out of the blocks, then the ankle complex has to deal with enormous forces and contribute heavily once you’re on the ground.

That’s the type of thing I’m trying to account for when I build speed programs.

Speed Kills is the deeper educational piece. It breaks down acceleration, max velocity, sprint mechanics, plyometrics, strength training and how all of it fits together. Full ebook and 8 week program.

Maximum Output is the evolution of that system. It gives you eight weeks of completely new programming and shows exactly how I currently organize sprinting, jumps, strength, power and conditioning across the week.

And this is the final week for Strength X Speed Block 1. It will be removed this weekend and replaced by Block 2 on Sunday. If you want Block 1, this is the last chance to get it.

To me, sprinting is the most complete form of hamstring training, but that doesn’t mean we don’t use other means.The cha...
09/15/2026

To me, sprinting is the most complete form of hamstring training, but that doesn’t mean we don’t use other means.

The challenge is understanding when and where to place additional posterior chain work without creating so much fatigue that it interferes with the quality of speed you’re trying to develop.

Sprinting is already providing an enormous stimulus to the hamstrings, so the strength work, ISOs and other exercises have to be periodized around it. It all has to fit together.

That’s a major emphasis in Speed Kills. It includes an 80+ page eBook and eight weeks of programming showing exactly how I organize sprinting, strength, plyometrics and posterior-chain work. It’s now been used by more than 1,300 coaches and athletes.

Maximum Output is the evolution of that system. It’s eight completely new weeks of programming showing how my approach has changed and how I currently integrate sprinting, resisted work, loaded jumps, traditional plyometrics, strength training and conditioning to build faster, stronger and more explosive athletes.

And Strength X Speed Block 1 is only available through Saturday. It will be removed and replaced by Block 2 on Sunday, so if you want Block 1, this is the last week to get it.

09/14/2026

Sergey Bubka is one of the best examples of what complete preparation looks like.

Physical-Technical-Tactical-Psychological.

He wasn’t chasing isolated numbers. He understood that the weight room, the runway, the technical work…all of it existed to serve the event.

Every quality had a job and every quality had to show up when it mattered. That’s the standard.

Most training misses it because it stays inside one bucket. Strength goes up or speed goes up. But the buckets don’t talk to each other, and the sport never sees it.

If you want a complete speed development system, Speed Kills is my 8-week program built around acceleration, max velocity, sprint mechanics, plyometrics and strength. More than 1,300 athletes and coaches have used it around the world.

If you’ve already built that foundation, Maximum Output is the follow-up. It’s eight weeks of entirely new programming that progresses from more acceleration-focused work and loaded jumps early toward more max-velocity work and reactive plyometrics later, while continuing to develop strength and power.

Both programs are available now.

Link in bio.

09/14/2026

We spend a lot of time trying to define what “good sprint mechanics” look like.

But the better question is…good for what?

One study found that team sport athletes and track athletes running at almost the exact same top speed still used different strategies.

The team sport athletes were more ground based (longer contacts / shorter flight times).

Another study showed something similar from a force perspective. Sprinters and soccer players could be moving at comparable speeds, but the sprinters produced more horizontal power and were better able to continue accelerating.

This doesn’t mean that we don’t coach mechanics in team sport athletes. It means we probably need to stop treating every technical difference like a technical flaw.

Understand the principles, the athlete, the sport and then decide what needs to be adjusted.

Speed Kills teaches the full system behind sprint development - acceleration, max velocity, mechanics, plyometrics, strength training and programming. A full ebook and 8 week program. The most popular speed product on the market. Used by over 1,300.

Maximum Output is the evolution of that system. Eight weeks of new programming showing exactly how I’m currently organizing sprinting, jumps, strength, power and conditioning.

And Strength X Speed Block 1 is removed Saturday. Block 2 goes live Sunday. If you want to train exactly how I train myself, this is the last week to get Block 1 before it’s gone.

We tend to associate sprint intensity with velocity, but sprint training isn’t that simple.Acceleration, max velocity, s...
09/14/2026

We tend to associate sprint intensity with velocity, but sprint training isn’t that simple.

Acceleration, max velocity, speed endurance, special endurance and tempo work all expose the athlete to different velocities, levels of fatigue and energy system demands.

That changes how we prescribe rest, volume and repetitions, where the work fits in the training week, and even how we organize the strength and plyometric work around it.

Speed Kills breaks down the entire system behind how I train speed, including acceleration, max velocity, resisted sprinting, speed endurance and how all of it fits into a complete program. It includes an 80+ page eBook and eight weeks of programming that has been used by more than 1,300 coaches and athletes.

Maximum Output is the evolution of that system. It’s eight completely new weeks of programming showing how my approach has changed and how I currently integrate sprinting, loaded jumps, plyometrics, strength work and conditioning to build faster, stronger and more explosive athletes.

09/13/2026

The goal is to find more ways to train than not train when you’re injured.

Rehab isn’t just about rest. It’s about creating an environment for the injury to heal while maintaining as many of the qualities you have built as possible.

While rehabbing an Achilles issue, Jakob Ingebrigtsen was still training twice a day with the elliptical, aqua running, isometrics, and physiotherapy.

The elliptical and pool significantly reduce impact and Achilles loading. They don’t completely replace running, but they can help maintain aerobic fitness while protecting the injured area.

Isometrics provide a controlled way to load the tendon, maintain strength, and may temporarily reduce pain. Longer holds may also create stress relaxation. As the healthier tissue surrounding the injury relaxes, more tensile load can shift toward the stress-shielded injured region, potentially providing the stimulus needed for collagen remodeling

Running is out? Get in the pool. Sprinting is off the table? Use bike sprints. Plyometrics are too aggressive? Shift toward isometrics, controlled strength work, or slower eccentrics.

Maximum Output gives you a complete eight-week program showing you how to develop speed, power, strength, and fitness within one organized system.

Speed Kills explains how speed is developed and how to program sprinting alongside everything else an athlete needs.

Both are available through the link in my bio.

09/13/2026

What you see as an observer of movement isn’t necessarily what you should use as a coaching cue.

Stride length, knee height, even stride frequency are often outputs of what the athlete is doing well.

If you chase the output without developing the inputs that create it, you can send the athlete down the wrong path.

This is why understanding speed requires more than looking at what fast athletes do and trying to copy it. You need to understand why it happens.

That’s what I teach in Speed Kills. It gives coaches and athletes the framework to understand sprint mechanics, programming, strength and plyometrics, and has now been used by more than 1,300 coaches and athletes worldwide.

Maximum Output takes those principles and shows you how I currently put them into practice. Eight weeks of programming integrating acceleration, max velocity, jumping, strength, power and conditioning into one complete system.

If you want to understand speed, start with Speed Kills. If you want to see exactly how I’m training it now, go with Maximum Output.

Fatigue doesn’t just make you slower, it changes how you sprint.This is especially relevant for field and team sport ath...
09/13/2026

Fatigue doesn’t just make you slower, it changes how you sprint.

This is especially relevant for field and team sport athletes because fatigue accumulates throughout competition.

Ground contact times increase, posture changes, force production drops and athletes can begin shifting toward different movement strategies.

It’s one of the reasons I don’t believe we can train field sport athletes strictly through a track model. They need to be fast, but they also need to be fit enough to repeatedly express that speed as fatigue accumulates.

Maximum Output is my newest and most complete speed and power program. It gives you eight weeks of programming showing exactly how I integrate sprinting, resisted sprints, loaded jumps, plyometrics, strength work and conditioning to build athletes who are faster, stronger and more explosive.

Speed Kills gives you the complete system behind my approach to speed development, with an 80+ page eBook and eight weeks of programming that has now been used by more than 1,300 coaches and athletes. If you want to understand not just what to do, but how to actually organize speed training within a complete program, start there.

09/12/2026

Two things can be true: you can work to improve an athlete’s sprint mechanics without trying to make every athlete move like a track sprinter.

First, we have to separate the quality of speed from the way it’s expressed. Speed is built neurologically, muscularly, and mechanically, but those mechanics also have to make sense within the context of the sport.

Field sport vs. track. Team sport vs. individual. Position vs. position. The constraints are different, so the movement will look different.

That doesn’t mean mechanics don’t matter. We still coach them. We just pick our battles.

The goal is to improve efficiency, force application, coordination, and ultimately output. Sometimes that means changing positions. Sometimes it means improving the physical qualities that allow the athlete to get into those positions in the first place.

That’s a major theme throughout Speed Kills, my 8-week speed development program and accompanying 80+ page ebook. I break down acceleration, max velocity, resisted sprinting, plyometrics, strength training, mechanics, and how to actually organize all of it into a complete training system.

And if you’ve already run Speed Kills, Maximum Output is the next step. It’s another completely new 8-week program that shows how my programming has evolved, including changes to sprint loading, resisted work, loaded jumps, Olympic lift variations, strength work, and the way the entire week is organized.

Both are available now through the link in my bio.

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

,

Alerts

Be the first to know and let us send you an email when Fred Duncan Performance Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Fred Duncan Performance Training:

Shortcuts

Share

Category