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I follow Simon Hansen, a Danish sprinter, on Instagram. He sells programs on his website, hansensprint.com, and the price was reasonable enough that I thought it was worth a try. He coaches other athletes so I was hoping the program would have some level of expertise. I chose the Advanced 100m program, designed for sprinters with a personal best between 10.75 and 11.65, which is a little beyond my current abilities (11.90). However, I’m in my third consecutive season as a Masters athlete so I feel like it’s the best suited to me of the three he offers.
3 March 2025
A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 3 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 20kg
B2 BB Row – 3 x 8 x 60kg
Trap Bar Shrugs – 3 x 10 x 60kgThe training doesn’t start until Thursday but I wanted to get an upper body session in beforehand. Hoping I can avoid some of the DOMS from doing clean variations if I put some trap bar shrugs in early on!
4 March
Rest
5 March
Zone 2 running – 20 mins
I tried a very low intensity jog, and across 35 minutes only 20 of it was in zone 2 heart rate. Did around ~2 hours of relaxed hiking in the afternoon, feel ready for the new program!
Break In Training
6 March
Broad Jump – 4, best of 258cm
Standing 5 bound – 2 per leg, best of 12.15m
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m
Sprints – 2 x 80m (90%)
Core, 10 exercises 40 secs on / 20 secs offDry track, 14 degrees, -3 m/s wind. The wind didn’t help the broad jump or the bounds, I felt I could have had a PB in the broad jump otherwise. If you use a wind correction calculator for triple jump it says my 5 bound would have been ~12.45m, still average/poor.
The real sessions start next Thursday 13th March and this was a lower volume workout to get me used to the warm up/drills etc. I found the core workout tough, it’s something I often neglect so it’ll be interesting to see what happens when I do 3 x 20 minutes every week.
7 March
Hang Power Clean – 3 x 3 x 50kg
A1 Half Squat – 3 x 80,90,90kg
A2 Squat Jumps 3 x 2
Barbell Hip Thrust – 2 x 8 x 70kg
KB Swings – 2 x 8 x 15kg
B1 Single Leg Calf Raise – 2 x 6
B2 Pogo Jumps – 2 x 8
Nordic Eccentrics – 2 x 4
Core, 10 exercises 40 secs on / 20 secs offA really easy session but I know how sneaky DOMS can be. Already feel stronger in the core exercises and enjoyed that selection of exercises.
8 March
Exercise Bike – 40 mins (120W down to 100W)
Good bit of Zone 2 cardio. I usually fade under 100W by the end so it was nice to maintain power output better.
9 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
2, 2, 3 x 150m in 22.4, 22.7, 20.7, 20.9, 19.5, 20.1, 20.4
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A1 Step Ups – 3 x 3 x 50kg
A2 Step Up Jumps – 3 x 2 per leg
Hex Bar DL – 3 x 4 x 100kg
BB Reverse Lunges – 2 x 6 x 50kg
Pogo Jumps – 3 x 10
Copenhagen Plank w Dip – 2 x 12
B1 Single Leg HS ISO – 7 secs, 10,5kg x 7 secs
B2 Single Leg HS Jumps – 2 x 12
Core, 10 exercises 40 secs on / 20 secs offDry track, 16 degrees, headwind. Good session, the 150’s were meant to be 1 second faster each set and my targets were 22.2, 21.2 and 20.2. I was taking a 100m split and adjusting my speed based on that which worked well, splits were roughly 14.8, 13.8 and 13.0.
My adductors are tight from the previous gym session, which I was fully expecting. The exercises were good, again I chose relatively light weights but I’ll no doubt have more soreness in the coming days.
Sessions start for real on the 13th, looking forward to it!
10 March
Rest
11 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m
Accels – 2 x (20,30,20m) 95% effort
Speed Jumps – 2 x 30m
Squat Jumps – 2 x 6 x BW
MB Throws – 3 x OHB, 3 x BLFOnly 5 hours sleep so I dragged myself through this one. Lots of acceleration, good amount of volume and nice to not go straight into the weight room afterwards.
12 March
Concept 2 Exercise Bike – 40 mins (140W down to 100W)
Good session, I was dropping my power ~10% every 10 mins and staying on average 120bpm.
The real training starts now!
GPP – Week 1
13 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 2 x 50m x 35kg, 2 x 50m x 20kg
Sprints – 4 x 80m (90%) in ~10.4 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs offDry track, 6 degrees, +3 m/s tailwind. I misinterpreted the instructions for the sled runs and went far too heavy. It should be more like 20% of body-weight for top speed mechanics and I was dragging around 50% at first. Next week I’ll use a 15kg plate! Pleased with the sprints at the end, I was really consistent with all four runs within 0.1 seconds of each other. Core was tough but it will make me stronger.
14 March
Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 100kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 5kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs offEnjoyed that session, it’s been too long since I’ve done anything strenuous so my wrists and grip felt weak in the power cleans. I have a bit of soreness in my legs so I should be able to step up in weight next week.
15 March
Exercise Bike – 40 mins (135W down to 110W)
Improving every few weeks in this! Abs are sore from the recent volume of core work, legs quite fatigued too.
16 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 23.0, 21.6, 21.7, 20.2, 20.9, 20.5, 19.8, 20.0, 20.2
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A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Single Leg HS ISO – 3 x 3 x 7 secs (10kg)
B2 Single Leg HS Jumps – 3 x 15
Core, 2 x 10 exercises 40 secs on / 20 secs offDry track, 8 degrees, +5 m/s wind. The wind was more of a hindrance since I wasn’t going flat out, it was harder to hit my target times. I was still using a cone at 100m and an intermediate stopwatch time to adjust my running in the final 50m. Leg session was great, none of it is maximal so weights are moving relatively smoothly. This session is 3 hours but technically I combined two sessions so I could have an extra day of rest. At one point I planned to split this into a morning and afternoon session but that would mean two warm ups so this is less total time.
17 March
A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 22.5kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs offGood session, much stronger in the push press this week and can probably increase the incline press. Trap bar shrugs should continue to carry over to my hang power cleans.
18 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.14 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.20, 4.40 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ballDry track, 10 degrees, crosswind. Well that was a step up in volume! 16 acceleration runs, though holding back slightly in 10 of them. I can’t get the hang of speed jumps so I’ll need to re-watch the tutorial video. Otherwise a great session, Freelap malfunctioned a fair bit but the times I did record were 3-5% slower than I can do at my best, which equates nicely to 95% effort.
I will say that my quads were sore before I’d even started the accelerations so I might feel them tomorrow, where they’ll be hit with more zone 2 cardio on the bike.
19 March
Concept 2 Exercise Bike – 40 mins (135W down to 100W)
A good week of training, some muscle soreness that I’ve not been able to shake but I’m sure my body will have adjusted to the volume by the end of week 2.
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