@fred_duncan: 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 #sprints #sprinting #sprinttraining #Running #speedworkout

Fred_Duncan

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Thursday 29 October 2026 18:18:24 GMT