Hansen Sprint Advanced 100m Program (March 2025)

[Fraser Young]

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.

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