Hansen Sprint Advanced 100m Program (March 2025)

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  • #15203
    Fraser Young
    Keymaster

      SPP – Week 1

      10 April

      Broad Jump, 4 – best of 260m
      Standing 5 bound, 2 per leg – best of 12.50m
      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 in 4.65
      Sled – 4 x 50m x 5kg (flying 40m in 5.05 secs)
      Sprints – 2 x 4 x 60m (90-95%) in ~7.9 secs Freelap
      Core, 2 x 10 exercises 42 secs on / 18 secs off

      Dry track, 12 degrees, +4 m/s wind. Nice session, I felt good in the broad jump but not so much in the bounds, having tweaked my shoulder the other day. Almost half a second quicker in the sled runs now that I’ve dropped from 10kg to 5kg, still keen to know exactly how much resistance a “light” sled should provide. I preferred the repeat 60’s, very similar to what my coach used to try and achieve, but his approach was flat out to 25m then maintain, whereas this is 90-95% throughout. I was really consistent, most runs were within a tenth of a second of each other.

      Subtle tweak to the core work, same exercises but more intense. Despite seeming insignificant, 42/18 instead of 40/20 means 5% more work and 10% less rest.

      11 April

      Hang Power Clean – 2 x 3 x 60kg, 2 x 2 x 65kg, 1 x 70kg
      A1 Half Squats – 5 x 3 x 120kg
      A2 Squat Jumps – 5 x 2
      BB Hip Thrust – 3 x 6 x 100kg
      KB Swings – 3 x 8 x 20kg
      B1 Single Leg Calf Raise – 3 x 6 x 15kg
      B2 Pogo Jumps – 3 x 8
      Nordic Eccentrics – 4 x 4
      Core, 2 x 10 exercises 42 secs on / 18 secs off

      Good session, nice to go up in weight and down in reps as we move into SPP. I had to do this at 8am so I wasn’t my strongest, squats were a struggle but the hip thrust was smooth. Also have a nagging shoulder/neck strain that meant the squat jumps and the pogo jumps felt hindered.

      12 April

      Exercise Bike – 40 mins (125W down to 110W)

      I had no enthusiasm today so I did the least possible.

      13 April

      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 120m in 17.2, 17.3, 17.1, 16.3, 16.1, 16.5, 15.9, 16.3, 16.0

      A1 Step Ups – 5 x 3 x 65kg
      A2 Step Up Jumps – 5 x 2 per leg
      Hex Bar DL – 5 x 4 x 125kg
      BB Reverse Lunges – 3 x 4 x 70kg
      Pogo Jumps – 4 x 10
      Copenhagen Plank w Dip – 3 x 12
      B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
      B2 Single Leg HS Jumps – 3 x 15
      Core, 10 exercises 42 secs on / 18 secs off

      Great session, though I struggled a bit with pacing for the 120’s. It was into a headwind and my target times were roughly 17.3, 16.5 and 15.7, so as you can see the second set was a bit fast and the final set a bit slow. I also wasn’t sure about the rest and probably sold myself short so I’ll add 30 secs next week.

      Weights were great, everything was a bit heavier and more of a challenge. This session was 3 hours from start to finish so it was quite a tiring day and I was snacking in the gym to keep myself going.

      14 April

      Res Band Face Pulls – 3 x 12
      MB Side Throw – 3 x 5 x 4kg
      A1 Seated DB Press – 4 x 6 x 20kg
      A2 Weighted Chin Ups – 4 x 5 x 15kg
      B1 Incline DB Press – 3 x 8 x 25kg
      B2 DB Bent Over Row 3 x 8 x 30kg
      Farmers Walk – 3 x 20m x 90kg
      Core, 10 exercises 42 secs on / 18 secs off

      Nice new session, MB throws were a bit awkward so might change that to a hip toss. Nice to do Farmers Walk, always keen to try a new exercise.

      15 April

      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 ~3.15 secs Freelap
      Blocks – 4 x 10m in ~1.90 secs Freelap
      Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.22, 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 ball

      Damp track, 12 degrees, – 4 m/s wind. Possibly fatigued as my accels were 0.1 secs longer to 20 metres by the end of the session. Headwind definitely didn’t help but otherwise I felt good. My right Achilles felt tired in the last two reps of the speed jumps and during the squat jumps.

      16 April

      Concept 2 Exercise Bike – 40 mins (140W down to 110W)

      Tedious.

      Nice to get into SPP but my body is a little beat up from unrelated activities like carrying a heavy bag on one shoulder earlier this week. I feel like I can adapt, up the calories, improve the recovery protocols, and start seeing improvements in weeks 3 and 4.

      #15208
      Fraser Young
      Keymaster

        SPP – Week 2

        17 April

        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 in 4.75
        Sled – 4 x 50m x 5kg (flying 40m in 5.10 secs)
        Sprints – 2 x 4 x 60m (90-95%) in ~7.95 secs Freelap
        Core, 2 x 10 exercises 42 secs on / 18 secs off

        Dry track, 14 degrees, -4 m/s wind. Difficult session, my right Achilles was bothering me almost immediately. Mainly a dull ache and it needed a bit of a longer warm up before I was happy sprinting on it. The times were all a bit slow but close enough that I felt the session was worthwhile. If I can navigate the weights session tomorrow then I’m away over Easter break and won’t have access to a track so will allow me to rest it.

        18 April

        Hang Power Clean – 2 x 3 x 60kg, 2 x 2 x 65kg, 1 x 70kg
        A1 Half Squats – 5 x 3 x 120kg
        A2 Squat Jumps – 5 x 2
        BB Hip Thrust – 3 x 6 x 100kg
        KB Swings – 3 x 6 x 20kg
        Weighted High Knee – 3 x 8 x 5kg
        B1 Single Leg Calf Raise – 3 x 6 x 15kg
        B2 Pogo Jumps – 3 x 8
        Nordic Eccentrics – 4 x 4
        Core, 2 x 10 exercises 42 secs on / 18 secs off

        I was a little reserved in the pogo jumps given my Achilles but otherwise a solid session.

        19 April

        Rest

        I’m away for the weekend and had no opportunity for cardio.

        20 April

        A1 Step Ups – 5 x 3 x 65kg
        A2 Step Up Jumps – 5 x 2 per leg
        Hex Bar DL – 5 x 4 x 125kg
        BB Reverse Lunges – 3 x 4 x 70kg
        Pogo Jumps – 4 x 10
        Copenhagen Plank w Dip – 3 x 12
        B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
        B2 Single Leg HS Jumps – 3 x 15
        Core, 10 exercises 42 secs on / 18 secs off

        I was in a public gym and wasn’t able to get to a track for the fast tempo runs. Good session, obviously fresher having not done the track session.

        21 April

        Res Band Face Pulls – 3 x 12
        MB Side Throw – 3 x 5 x 4kg
        A1 Seated DB Press – 4 x 6 x 20kg
        A2 Weighted Chin Ups – 4 x 5 x 15kg
        B1 Incline DB Press – 3 x 8 x 25kg
        B2 DB Bent Over Row 3 x 8 x 30kg
        Farmers Walk – 3 x 20m x 90kg
        Core, 10 exercises 42 secs on / 18 secs off

        Relatively easy workout, which I don’t mind given how demanding the rest of my week is. Farmers walk is the most challenging and I already notice the difference in my grip.

        22 April

        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 ~3.20 secs Freelap
        Blocks – 4 x 10m in ~1.95 secs Freelap
        Accels – 2 x (20,30,30,30,20m) 95% effort in ~3.25-3.30, 4.45 secs Freelap
        Speed Jumps – 4 x 30m
        Squat Jumps – 3 x 6 x BW
        MB Throws – 4 x OHB, 4 x BLF with 4kg ball

        Dry track, 14 degrees, – 4 m/s wind. Felt great, times were poor though. I did have a weekend of overindulging and missing track on Sunday but legs felt quite fresh. One positive is that my Achilles felt better and didn’t bother me much during the session.

        23 April

        Concept 2 Exercise Bike – 40 mins (150W down to 100W)

        I tried holding a higher starting power and within a few minutes I burned out and ended up needing to go to really low power to finish in zone 2.

        A disrupted week of training and minor Achilles problems which has reminded me to stay on top of my prehab. Still confident that I’m on the right track with this program and maybe another 7-10 days before I’m back to my best.

        #15209
        Fraser Young
        Keymaster

          SPP – Week 3

          24 April

          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 in 4.65
          Sled – 4 x 50m x 5kg (flying 40m in 5.05 secs)
          Sprints – 2 x 4 x 60m (90-95%) in ~7.90 secs Freelap
          Core, 2 x 10 exercises 42 secs on / 18 secs off

          Dry track, 14 degrees, +4 m/s wind. I did an Extra Achilles warm up and was pleased with the times despite the assisted wind. I was particularly pleased with the execution of the repeat 60’s as the times were really consistent and spot on at ~92-95% effort.

          25 April

          Hang Power Clean – 2 x 3 x 60kg, 2 x 65kg, 2 x 67.5kg 1 x 72.5kg
          A1 Half Squats – 5 x 3 x 120kg
          A2 Squat Jumps – 5 x 2
          BB Hip Thrust – 3 x 6 x 100kg
          KB Swings – 3 x 6 x 20kg
          Weighted High Knee – 3 x 8 x 5kg
          B1 Single Leg Calf Raise – 6 x 30kg, 2 x 6 x 40kg
          B2 Pogo Jumps – 3 x 8
          Nordic Eccentrics – 4 x 4
          Core, 10 exercises 42 secs on / 18 secs off

          Did this session in the office gym and got caught out on time so I had to skip half of the core. I bumped the weights for power cleans, needing to start making progress there with my grip being the weak point. Also loaded up on the calf raise, slow eccentrics should strengthen my Achilles and protect against injury. Full height pogo jumps but I was aware of my Achilles, still not 100% but it’s going in the right direction.

          26 April

          Exercise Bike – 40 mins (130W down to 115W)
          Core, 10 exercises 42 secs on / 18 secs off

          I held a lower starting wattage and it meant I didn’t decline as much across the 40 minutes. I had a good sleep (for once) so this felt easy.

          27 April

          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 120m in 15.7, 16.9, 16.1, 16.2, 16.4, 16.0, 15.8, 16.0, 15.2

          A1 Step Ups – 5 x 3 x 65kg
          A2 Step Up Jumps – 5 x 2 per leg
          Hex Bar DL – 4 x 4 x 125kg, 9 x 125kg
          BB Reverse Lunges – 2 x 4 x 70kg, 1 x 8 x 70kg
          Pogo Jumps – 4 x 10
          Copenhagen Plank w Dip – 3 x 12
          B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
          B2 Single Leg HS Jumps – 3 x 15
          Core, 10 exercises 42 secs on / 18 secs off

          I had a 2 m/s tailwind that helped a bit but my times were really inconsistent. There was someone in my lane on the 1st rep which always riles me up but beyond that I think I was too scared of running an 18.* so kept too hard a pace (first target reps are 17.2). I went more like 95% at the end to see what would happen and indeed it was 15.2 (my hypothetical 95% pace would be 15.28).

          In the gym I felt incredible, to the point where my weights probably weren’t heavy enough. I focused on maximum intent but on the last set of Hex Bar DL and Reverse lunges I went closer to failure to see what my max reps would be. I’ll use those to feed into week 4 and then Pre-Comp if the same exercises feature again. Achilles continues to improve, the only danger now is getting complacent with my mobility routine.

          28 April

          Res Band Face Pulls – 3 x 12
          MB Side Throw – 3 x 5 x 4kg
          A1 Seated DB Press – 4 x 8 x 20kg
          A2 Weighted Chin Ups – 4 x 5 x 15kg
          B1 Incline DB Press – 3 x 8 x 25kg
          B2 DB Bent Over Row 3 x 8 x 30kg
          Farmers Walk – 3 x 20m x 90kg
          Core, 10 exercises 42 secs on / 18 secs off

          Increased the reps on the overhead press, otherwise it was challenging enough. Could go up 5kg in the Farmers Walk next week.

          29 April

          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 ~3.15 secs Freelap
          Blocks – 4 x 10m in ~1.95 secs Freelap
          Accels – 2 x (20,30,30,30,20m) 95% effort in ~3.20-3.25, 4.35-4.40 secs Freelap
          Speed Jumps – 4 x 30m
          Squat Jumps – 3 x 6 x BW
          MB Throws – 4 x OHB, 4 x BLF with 4kg ball

          Dry track, 22 degrees, – 2 m/s wind. Really nice day, times were a little faster than last week. Blocks felt quite flat, not sure if it was my settings. Having to run 95% and not know if I’m really running 92% or 98% is challenging, and timing the runs is only vaguely helpful. I will fully embrace my deload next week as I’m really feeling the volume in this cycle.

          30 April

          Concept 2 Exercise Bike – 40 mins (130W down to 115W)

          Very pleased with this week of training given the potential for it to be disrupted by the Achilles problems. I will do ~60-70% of the volume and maintain the intensity for week 4 which should put me in a good position going into the Comp Prep phase.

          First race is scheduled for 3rd June, which is the final Tuesday session of the training block. I will likely scrap weights completely the Sunday before it to allow me to perform well.

          #15210
          Fraser Young
          Keymaster

            SPP – Week 4

            1 May

            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 in 4.62
            Sled – 3 x 50m x 5kg (flying 40m in 5.05 secs)
            Sprints – 3,2 x 60m (90-95%) in ~7.85 secs Freelap
            Core, 10 exercises 42 secs on / 18 secs off

            Dry track, 26 degrees, no wind. Really enjoyed that, felt fresh and capable in all the reps. A bit hot for me with no breeze but not often it’s this warm in the UK.

            Didn’t really notice the reduced volume, hopefully it will be a cumulative improvement over the next training week as I’m still dead on my feet by early evening.

            2 May

            Hang Power Clean – 3 x 60kg, 2 x 70kg, 1 x 75kg
            A1 Half Squats – 3 x 3 x 120kg
            A2 Squat Jumps – 3 x 2
            BB Hip Thrust – 2 x 6 x 100kg
            KB Swings – 2 x 6 x 20kg
            Weighted High Knee – 2 x 8 x 5kg
            B1 Single Leg Calf Raise – 6 x 40kg, 6 x 50kg
            B2 Pogo Jumps – 2 x 8
            Nordic Eccentrics – 3 x 4
            Core, 10 exercises 42 secs on / 18 secs off

            Good session, bumped hang power clean single to 75kg, still limited by grip/wrists. Cut ⅓ volume and felt relatively fresh as I finished.

            3 May

            Rest

            Gave myself the day off zone 2. Did a 7km walk instead.

            4 May

            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 2 x 120m in 17.1, 16.7, 15.7, 16.3, 16.0, 15.7

            A1 Step Ups – 3 x 3 x 70kg
            A2 Step Up Jumps – 3 x 2 per leg
            Hex Bar DL – 3 x 4 x 135kg
            BB Reverse Lunges – 2 x 4 x 75kg
            Pogo Jumps – 3 x 10
            Copenhagen Plank w Dip – 2 x 12
            B1 Banded Single Leg HS ISO – 2 x 3 x 7 secs
            B2 Single Leg HS Jumps – 2 x 15
            Core, 10 exercises 42 secs on / 18 secs off

            Strong tailwind today, my times were better but still finding it hard to know what pace to go. I set a cone at 60m and my intermediate splits were 8.1-8.7 which helps me gauge how hard to go in the last 60m. Weights were heavier but fewer sets, legs are starting to feel fresh.

            5 May

            Res Band Face Pulls – 2 x 12
            MB Side Throw – 2 x 5 x 4kg
            A1 Seated DB Press – 3 x 8 x 20kg
            A2 Weighted Chin Ups – 3 x 5 x 15kg
            B1 Incline DB Press – 2 x 8 x 25kg
            B2 DB Bent Over Row 2 x 8 x 30kg
            Farmers Walk – 2 x 20m x 95kg
            Core, 10 exercises 42 secs on / 18 secs off

            Good session, feeling better every day!

            6 May

            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 – 2 x 20m
            Accels – 2 x 20m in ~3.12 secs Freelap
            Blocks – 3 x 10m
            Accels – 20,30,30,20m & 20,30,20m in ~3.17, 4.42 secs Freelap
            Speed Jumps – 2 x 30m
            Squat Jumps – 2 x 6 x BW
            MB Throws – 3 x OHB, 3 x BLF with 4kg ball

            Dry track, 11 degrees, +6 m/s wind. I thought I might go a touch quicker given the week of reduced volume and strong tailwind. Happy nonetheless, I really needed this break and my sleep is improving too. Will do yoga tomorrow instead of zone 2 to complete my easy week.

            7 May

            Yoga – 45 mins

            Haven’t done yoga in a few months and it really showed, I’ve definitely regressed in my flexibility.

            Great deload week, exactly what my body (and mind) needed and I’m ready to push on for COMP Prep and my first race (3rd June).

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