The HansenSprint Elite 100m Program is a fully periodized 20-week training system designed for highly trained sprinters competing at a national, collegiate, or international level. It combines acceleration development, maximum velocity training, speed endurance, sprint-specific strength training, competition preparation, and race execution into a system designed to maximize performance when it matters most.
The program follows:
General Preparation → Special Preparation 1 → Special Preparation 2 → Competition Preparation → Competition Phase
Each phase builds upon the previous one, gradually increasing specificity while maintaining an uncompromising focus on speed.
What You'll Develop
World-class acceleration mechanics, maximum velocity development, speed endurance, sprint-specific strength and power, technical consistency under pressure, competition readiness, race execution, neuromuscular efficiency, performance peaking
Who Is This Program For?
This program is ideal for:
Elite sprinters, collegiate sprinters, national-level athletes, professional athletes, athletes competing at national championships, athletes preparing for international competition, advanced sprinters seeking a world-class training structure
Program Structure
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity Development
Tuesday: Strength Training
Wednesday: Acceleration Development
Thursday: Tempo / Recovery Development
Friday: Strength Training
Saturday: Speed Development + Speed Endurance
Sunday: Recovery
The program progresses from foundational preparation and speed development toward increasingly specific sprinting, race execution, and competition readiness. Training volume is carefully controlled throughout the year to ensure that speed remains the primary adaptation.
The HansenSprint Elite 100m Program is a fully periodized 20-week training system designed for highly trained sprinters competing at a national, collegiate, or international level. It combines acceleration development, maximum velocity training, speed endurance, sprint-specific strength training, competition preparation, and race execution into a system designed to maximize performance when it matters most.
The program follows:
General Preparation → Special Preparation 1 → Special Preparation 2 → Competition Preparation → Competition Phase
Each phase builds upon the previous one, gradually increasing specificity while maintaining an uncompromising focus on speed.
What You'll Develop
World-class acceleration mechanics, maximum velocity development, speed endurance, sprint-specific strength and power, technical consistency under pressure, competition readiness, race execution, neuromuscular efficiency, performance peaking
Who Is This Program For?
This program is ideal for:
Elite sprinters, collegiate sprinters, national-level athletes, professional athletes, athletes competing at national championships, athletes preparing for international competition, advanced sprinters seeking a world-class training structure
Program Structure
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity Development
Tuesday: Strength Training
Wednesday: Acceleration Development
Thursday: Tempo / Recovery Development
Friday: Strength Training
Saturday: Speed Development + Speed Endurance
Sunday: Recovery
The program progresses from foundational preparation and speed development toward increasingly specific sprinting, race execution, and competition readiness. Training volume is carefully controlled throughout the year to ensure that speed remains the primary adaptation.