99.6K
FRMaurice Greene ran 6.39 in the 60m and 9.79 in the 100m.
At the time, he was one of the fastest humans to ever live.
His training wasn’t anything crazy. It was structured, repeatable and executed with intent.
Here’s what it looked like
Upper body (Tuesday / Thursday)
– Bench press
– Incline dumbbell press
– Arm mechanics work
Lower body (Monday / Friday)
– Pause squats
– Power cleans
– Single leg curls and extensions
Track work
– Stadium steps
– Bounding
– Hurdles
– Dedicated sprint sessions
Wednesday was sprinting only. No lifting. He also would do some lifting before acceleration work on some days.
Just deliberate work applied consistently over time.
Strength training improved his force output. Sprint work refined how that force was expressed.
Together, they raise his ceiling.
Speed isn’t built by constantly changing exercises. It’s built by improving the qualities that actually determine performance. That’s exactly what I break down in Speed Kills.
It’s my most complete resource on speed development, covering biomechanics, programming structure, strength training, plyometrics, and how everything fits together into a system that produces faster athletes.
If your goal is to build speed and understand why your training works, start there.
If you want a hybrid approach combining strength, physique, and speed development, Strength X Speed is built for that.
And if you want direct guidance, I offer custom remote programming and consults to help athletes and coaches refine their training and accelerate progress.
Links are in my bio.
#speedworkout #sprinter #sprint #speedtraining #sprinttraining
@fred_duncan
