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Fred Duncan on Instagram: "Bolt never ran a mile in training! People love to twist Bolt’s quote about never running a mile, as if he avoided fitness work altogether. But when Glen Mills took over, he identified fatigue and small mechanical issues as limiting factors. That’s the nuance most people miss. You can’t sprint max effort every day. You have to find ways to keep gradually progressing without overloading it…that’s where intelligent tempo and submaximal work come in. When used right, they
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Fred Duncan on Instagram: "Sprinting doesn’t just “strengthen” the hamstrings, the research shows that it actually changes how the hamstrings are built. Studies looking at muscle tendon behavior show that as speed increases, the hamstrings perform more negative work in late swing, not during stance. That high velocity deceleration is what drives the architectural changes we see in sprinters…longer fascicles, lower pennation angle, and a muscle tendon unit that’s better at handling fast lengtheni
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Fred Duncan on Instagram: "There’s no perfect sprint start for every athlete. Each one teaches something different, exposes different limitations, and helps you clean up acceleration without over coaching. Half kneeling gives you a strength biased start. Deep hip flexion and poor leverage force the athlete to produce high force from the first step. Great for early offseason, building violent projection or finding asymmetries. Falling starts teach projection and posture better than any cue. Let g
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