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At the advanced level, getting faster is no longer about working harder - it is about becoming more precise.
Most athletes at this stage already understand how to train. They have spent years accumulating volume, lifting weights, running repetitions, and chasing performance. Yet many eventually reach a plateau where more work stops producing better results.
The solution is not more training.
The solution is better training.
The HansenSprint Advanced 100m Program is a fully periodized 16-week training system designed for competitive sprinters who already possess a solid foundation and are ready to take the next step in their development.
The program combines acceleration development, maximum velocity training, speed endurance, sprint-specific strength training, technical refinement, and carefully controlled support work into a progression designed to maximize speed while protecting the qualities that make speed possible.
The program follows:
Prepare → Build → Integrate → Express
Each phase builds upon the previous one, gradually increasing specificity while maintaining a relentless focus on what ultimately determines 100m performance: speed.
Acceleration mechanics
Maximum velocity
Speed endurance
Sprint-specific strength and power
Technical consistency at high speeds
Force application and efficiency
Rhythm and relaxation
Competition readiness
Long-term sprint development
The central philosophy of this program is simple:
Speed remains the priority.
The 100m is not won by the athlete who can tolerate the most fatigue. It is won by the athlete who can produce the highest velocities and express them efficiently. For this reason, maximum velocity remains protected throughout the entire training cycle.
We do not sacrifice speed in order to build capacity. We build capacity around speed.
This program is ideal for:
Competitive sprinters
High school athletes with training experience
Collegiate athletes
Club athletes
100m specialists
Athletes looking to transition from beginner-level training into more advanced sprint preparation
Duration: 16 Weeks
Weekly Structure:
Monday: Maximum Velocity + Tempo Development
Tuesday: Strength Training
Thursday: Acceleration Development + Tempo / Anaerobic Work
Friday: Strength Training
Saturday: Speed Development + Speed Endurance
The program progresses from rebuilding rhythm and training density to increasingly specific speed and speed endurance work, culminating in race-relevant sprinting and performance expression.
This program forms the second stage of the HansenSprint development system:
Beginner → Advanced → Elite
The objective is not simply to run a faster 100m this season.
The objective is to develop the speed, technical consistency, strength, and understanding required to continue improving for years to come.
The fastest athletes are not always the most talented.
They are often the athletes who spend years mastering the skill of speed.
At the advanced level, getting faster is no longer about working harder - it is about becoming more precise.
Most athletes at this stage already understand how to train. They have spent years accumulating volume, lifting weights, running repetitions, and chasing performance. Yet many eventually reach a plateau where more work stops producing better results.
The solution is not more training.
The solution is better training.
The HansenSprint Advanced 100m Program is a fully periodized 16-week training system designed for competitive sprinters who already possess a solid foundation and are ready to take the next step in their development.
The program combines acceleration development, maximum velocity training, speed endurance, sprint-specific strength training, technical refinement, and carefully controlled support work into a progression designed to maximize speed while protecting the qualities that make speed possible.
The program follows:
Prepare → Build → Integrate → Express
Each phase builds upon the previous one, gradually increasing specificity while maintaining a relentless focus on what ultimately determines 100m performance: speed.
Acceleration mechanics
Maximum velocity
Speed endurance
Sprint-specific strength and power
Technical consistency at high speeds
Force application and efficiency
Rhythm and relaxation
Competition readiness
Long-term sprint development
The central philosophy of this program is simple:
Speed remains the priority.
The 100m is not won by the athlete who can tolerate the most fatigue. It is won by the athlete who can produce the highest velocities and express them efficiently. For this reason, maximum velocity remains protected throughout the entire training cycle.
We do not sacrifice speed in order to build capacity. We build capacity around speed.
This program is ideal for:
Competitive sprinters
High school athletes with training experience
Collegiate athletes
Club athletes
100m specialists
Athletes looking to transition from beginner-level training into more advanced sprint preparation
Duration: 16 Weeks
Weekly Structure:
Monday: Maximum Velocity + Tempo Development
Tuesday: Strength Training
Thursday: Acceleration Development + Tempo / Anaerobic Work
Friday: Strength Training
Saturday: Speed Development + Speed Endurance
The program progresses from rebuilding rhythm and training density to increasingly specific speed and speed endurance work, culminating in race-relevant sprinting and performance expression.
This program forms the second stage of the HansenSprint development system:
Beginner → Advanced → Elite
The objective is not simply to run a faster 100m this season.
The objective is to develop the speed, technical consistency, strength, and understanding required to continue improving for years to come.
The fastest athletes are not always the most talented.
They are often the athletes who spend years mastering the skill of speed.