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The U20 years are where sprint careers are built.
At this stage, talent still matters - but training starts to matter more. Athletes are stronger, faster, and more physically developed than they were as U16s, but they are still years away from reaching their true potential. The biggest mistake many young sprinters make is training like elite athletes before they have earned the right to do so.
This program bridges that gap.
The HansenSprint U20 100m Program is a fully periodized 20-week training system designed specifically for developing sprinters aged approximately 16-20. Built around the same sprint principles that have helped Simon Hansen become Denmark's fastest man, this program develops the qualities that actually matter for long-term sprint success.
The program follows a structured progression through:
General Preparation → Special Preparation 1 → Special Preparation 2 → Competition Preparation → Competition Phase
Each phase builds upon the previous one, ensuring speed is developed progressively rather than forced.
Acceleration mechanics
Maximum velocity
Speed endurance
Sprint-specific strength
Elastic stiffness and reactivity
Technical consistency under fatigue
Competition readiness
Unlike many junior sprint programs, this is not built around endless conditioning, random workouts, or exhaustion for the sake of exhaustion.
Instead, the program is built on one central principle:
Speed is the priority.
Every session has a purpose. High-intensity work is carefully managed. Recovery is respected. Volume is controlled. The objective is not to make you tired - it is to make you faster.
This program is ideal for:
Competitive U20 sprinters
High school athletes
Club athletes
Athletes preparing for junior championships
Developing 100m specialists
Athletes moving from youth to senior sprint training
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity
Tuesday: Strength Training
Wednesday: Recovery
Thursday: Acceleration + Sprint-Specific Endurance
Friday: Strength Training
Saturday: Technical Development + Competition Preparation
Sunday: Recovery
The training progresses from building capacity and technical consistency to expressing speed in race-specific situations.
This program forms the second stage of the HansenSprint development system:
U16 → U20 → Advanced → Elite
The goal is not to peak at 18 years old.
The goal is to build the speed, technical ability, and physical qualities that allow you to continue improving throughout your twenties.
If you are serious about sprinting, this is where that journey begins.
The U20 years are where sprint careers are built.
At this stage, talent still matters - but training starts to matter more. Athletes are stronger, faster, and more physically developed than they were as U16s, but they are still years away from reaching their true potential. The biggest mistake many young sprinters make is training like elite athletes before they have earned the right to do so.
This program bridges that gap.
The HansenSprint U20 100m Program is a fully periodized 20-week training system designed specifically for developing sprinters aged approximately 16-20. Built around the same sprint principles that have helped Simon Hansen become Denmark's fastest man, this program develops the qualities that actually matter for long-term sprint success.
The program follows a structured progression through:
General Preparation → Special Preparation 1 → Special Preparation 2 → Competition Preparation → Competition Phase
Each phase builds upon the previous one, ensuring speed is developed progressively rather than forced.
Acceleration mechanics
Maximum velocity
Speed endurance
Sprint-specific strength
Elastic stiffness and reactivity
Technical consistency under fatigue
Competition readiness
Unlike many junior sprint programs, this is not built around endless conditioning, random workouts, or exhaustion for the sake of exhaustion.
Instead, the program is built on one central principle:
Speed is the priority.
Every session has a purpose. High-intensity work is carefully managed. Recovery is respected. Volume is controlled. The objective is not to make you tired - it is to make you faster.
This program is ideal for:
Competitive U20 sprinters
High school athletes
Club athletes
Athletes preparing for junior championships
Developing 100m specialists
Athletes moving from youth to senior sprint training
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity
Tuesday: Strength Training
Wednesday: Recovery
Thursday: Acceleration + Sprint-Specific Endurance
Friday: Strength Training
Saturday: Technical Development + Competition Preparation
Sunday: Recovery
The training progresses from building capacity and technical consistency to expressing speed in race-specific situations.
This program forms the second stage of the HansenSprint development system:
U16 → U20 → Advanced → Elite
The goal is not to peak at 18 years old.
The goal is to build the speed, technical ability, and physical qualities that allow you to continue improving throughout your twenties.
If you are serious about sprinting, this is where that journey begins.