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.
What You'll Develop
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
Who Is This Program For?
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
Program Structure
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.
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.
What You'll Develop
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
Who Is This Program For?
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
Program Structure
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.