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Fred Duncan Performance Training

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Fred Duncan Performance Training

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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.

11/01/2026

If you train hard enough, for long enough, you’re going to experience setbacks and injuries. That’s one of the realities of competing and pushing your limits.

The question become…what can we continue to train while working through them?

In this case, I had an athlete who couldn’t sprint or jump for two weeks. We modified the training, kept working, and when he returned to sprinting, he ran one of his best times that season.

One of the main tools we used was the bike.

For shorter, acceleration oriented efforts

Lower seat, higher resistance, aggressive efforts

- 6–8 sec of maximal effort
- 60-90 se recovery
- 3 sets of 4–5 reps
- 2–3 minutes between sets

For longer, more max v/speed end esque efforts

Higher seat, lower resistance

- 20–25 sec of hard effort
- 60 sec recovery
- 3 sets of 4–5 reps
- 2–3 minutes between sets

We also shifted toward higher intensity strength training to maintain some of the high force stimulus we were missing from sprinting and jumping.

Obviously, none of this perfectly replicates sprinting, but it allowed us to continue training some of the qualities we’d spent months developing.

And these methods aren’t limited to injuries. They can also be useful when we want to reduce ground contacts or manage overall training loads.

Athletes are going to get banged up. Sometimes what separates them is their ability to keep accumulating productive work when things aren’t going according to plan.

As coaches, we need to understand the adaptations we’re chasing and find ways to keep training when circumstances change.

If you want to see how I organize speed development…

Speed Kills is my 8 week speed program with an 80 page eBook covering sprint mechanics, programming, and the reasoning behind the training. Used by over 1,400 coaches and athletes all over the world.

Strength X Speed is my 12 week hybrid program and the same system I use myself, combining sprinting, jumping, strength training, hypertrophy, and conditioning.

Both are linked in my bio

11/01/2026

Some of the forces experienced by individual muscles during sprinting are enormous, often several x body weight.

These are estimates from musculoskeletal modeling, but they give us an appreciation for the demands involved.

Glute Max Contributes to hip ext, pelvic control, force application

Hamstrings Experience substantial loading during sprinting, during late swing, while also contributing to force transmission during stance

Iliopsoas Plays a major role in rapid thigh recovery and repositioning the leg for the next ground contact

Soleus Handles enormous forces during ground contact, helping maintain ankle stiffness and transmit force through the Achilles

Understanding these demands helps explain why developing speed requires more than simply getting stronger in the gym.

If you want to better understand the biomechanics, exercise selection, and programming behind sprint development, check out Speed Kills, my 8 week speed program and accompanying 80-page ebook. Used by over 1,400 coaches and athletes worldwide

And if you’re no longer a competitive athlete but still want to sprint, jump, develop explosive power, and train hard in the gym, Strength X Speed is exactly how I approach my own training.

It’s my 12 week hybrid program, combining speed, power, strength, and hypertrophy for those who want to develop multiple qualities without specializing in just one.

10/31/2026

One of the things I always tell people who want to build a social media presence is that criticism, negativity and ridiculous comments come with the territory.

I post about sprinting and there's a random account who says, "well why aren't you running in the Olympics then!?"

I post about soccer and it's, "well you aren't in the premier league"

My athletes always ask me how none of it seems to bother me.

The answer is pretty simple. I'm genuinely not concerned with the opinions of strangers on the internet.

This is my Instagram. I share my training, my interests, and what I'm learning. I love what I do and I love posting about it.

And I also love talking a little s**t back.

But nobody is going to scrutinize my work, my ideas or my content more than I already do.

So if somebody wants to spend their time criticizing me, that's fine. I'll have fun with it and it boosts my engagement

Win-win

10/31/2026

Your ankle can make or break your acceleration.

We spend a lot of time on the big muscle groups and hip extension strength. And for good reason.

We need a big engine capable of producing force. We need to orient that force in the right direction. And when the foot hits the ground, we need to be in a position to apply substantial force in a very short period of time.

But what happens after touchdown matters, too.
The study discussed here examined the first four steps out of the blocks and found a strong relationship between ankle dorsiflexion during early stance and the proportion of ground reaction force directed horizontally.

It’s another reminder that we can’t evaluate acceleration by looking at one joint, one muscle group or one position in isolation.

If you want to improve your speed, I have two programs to help

Maximum Output is my most comprehensive 8-week speed system. It brings together acceleration, max velocity sprinting, plyometrics, and strength training in one progressive plan.

Speed Kills is an 8-week program focused on acceleration, top-end speed, and sprint performance. It includes an 80-page eBook, so you understand both what you’re doing and why.

Link in bio for both.

10/31/2026

As sprint velocity increases, the demands placed on the hamstrings increase substantially and the relationship isn’t necessarily linear.

Two interesting findings from the research

Increasing sprint velocity from 80% to 100% resulted in approximately 27% greater modeled biceps femoris force and 48% more negative work.

Another study found that accelerating through just 50% of maximum velocity produced similar peak hamstring muscle tendon lengths to running at a constant 88%.

Understanding these demands matters when preparing athletes for high speed sprinting and especially when returning from a hamstring injury.

In Speed Kills, I cover how we prepare the hamstrings for sprinting, including a section on progressing back to running following a hamstring injury.

And for those who are no longer competitive athletes but still want to sprint, jump, develop explosive power, and train hard for strength and muscle, check out Strength X Speed, my 12-week hybrid program.

Links ⬇️

10/30/2026

15 years of owning a training facility and these are just a few of the nightmares…

If you’re tired of being scared by your lack of results, it’s time to get scary fast.

My Speed Kills program is on sale now. Eight weeks of sprint training and an 80 page ebook designed to help you take your speed to another level.

Link in my bio

10/30/2026

I think coaches sometimes get so caught up trying to find exercises with the greatest possible transfer to sport that they lose sight of the bigger picture.

An exercise doesn’t have to look like sprinting to make a meaningful contribution to a speed development program.

And there’s another consideration that I think gets overlooked…Every exercise has a cost.

We’re working with a finite amount of time, energy and recovery capacity. If I’m asking an athlete to sprint at high intensities, jump, lift, and potentially practice their sport, I have to consider how all of those demands interact.

Sometimes the best exercise isn’t necessarily the one with the greatest theoretical transfer. It’s the one that provides the stimulus I’m looking for without compromising everything else.

That’s a big part of why exercise selection changes depending on the athlete and where we are in the training process.

And it’s why you’ll find exercises like the bench press throughout my programming.

If you want to see how I put these ideas into practice, Maximum Output is my 8 week speed development program, while Strength X Speed is the complete 12-week hybrid program I follow myself, combining sprinting, jumping, strength training, conditioning, and nutrition.

Link in bio

10/30/2026

Acceleration is a unique skill with specific mechanical demands. It’s about developing the right qualities and understanding how to put everything together.

If you want to see exactly how I utilize these methods within a complete speed development program, check out Maximum Output, my 8 week program.

And if you’re not a competitive athlete but you’re tired of the same gym routine, want to intelligently incorporate sprinting, jumping, and power training while still training hard for strength and muscle, check out Strength X Speed, my 12 week hybrid program.

10/29/2026

I love the movement toward athleticism and seeing more people sprinting, jumping, and training like athletes again.

But oftentimes, what makes the best content are the more advanced expressions of these qualities. And I think that creates a lot of confusion about where people should actually start.

The way I introduce sprinting to someone who hasn’t done it in years looks much different than how I program for a college or professional athlete.

Think about it. You wouldn’t walk into the gym after 10 years off and immediately test your 1RM on the squat or deadlift. So why would you walk outside and immediately test your 40?

Just like lifting, we want to accumulate some submaximal volume before increasing intensity.

Here’s where I’d start

1. Power-speed drills - A-skips, high knees, butt kicks, etc. I don’t particularly care whether you believe these directly improve sprint mechanics. They introduce faster limb movements, expose you to some of the positions involved in sprinting and provide a relatively low intensity way to accumulate ground contacts.

2. Resisted accels - Hills, sleds, bands, etc. These reduce running velocity and limb speeds, allowing us to introduce sprinting demands without immediately reaching max velocity.

3. Tempo runs - a great bridge between jogging and sprinting. Start around 60–65%, accumulate volume, and gradually progress. Notice the differences in mechanics between the tempo run and jog in the video.

4. Submaximal sprinting - Eventually, you have to actually sprint. Use build ups, walk ins, skip ins, diff starts and sub max accelerations to progressively introduce higher velocities.

You don’t need to be a hero on day one. Live to train another day.

If you want to see exactly how I train, Strength X Speed is my complete 12 week program combining sprinting, jumping, lifting, conditioning, and nutrition.

And if you’re starting from square one and need a much more basic introduction, Sprint From Scratch is designed specifically for that.

Link in 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

https://fredduncantraining.com/product/speed-kills/, https://fredduncantraining.com/product/force-expression/, https://f

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