Base Period Special Preparation 1 Special Preparation 2 Competition Preparation Competition Time!

60m Week 1 - 4 Week 5 - 8 Week 9 - 12 Week 13 - 16 Week 17 – 20

Program
Monday Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup/preparation:
- 10 min cardio (jog, bike, - 10 min cardio (jog, bike, elliptical, - 6 min easy jogging. - 6 min easy jogging. - 6 min easy jogging.
elliptical, etc.) etc.) - 3 easy build-ups (50- - 3 easy build-ups (50- - 3 easy build-ups (50-60m)
- 15 min dynamic stretching and - 15 min dynamic stretching and 60m) 60m) - 20 min of stretching and
mobility mobility - 20 min of stretching - 20 min of stretching mobility
- 15 min hurdle mobility - 10 min hurdle mobility and mobility and mobility - 10 sprint drills over 20-
- 10 self-chosen sprint drills over - 10 self-chosen sprint drills over - 10 sprint drills over 20- - 10 sprint drills over 30m distance
10-20m distance 10-20m distance 30m distance 20-30m distance - 4 total build ups over
- 2 build-ups in flats. - 2 build-ups in flats + 2 build-ups - 4 total build ups over - 4 total build ups over 50m (2 in flats and 2 in
Top speed training in spikes – rest in in spikes 50m (2 in flats and 2 in 50m (2 in flats and 2 spikes)
between reps = 3 min, rest in between sets Top speed training in spikes – rest in spikes) in spikes) Block starts (spiked up):
= 6-8 min: between reps = 3 min, rest in between sets Top speed training in spikes – Top speed training in spikes – - 2 x 10-20m block starts
- 4 x 50m resistance sprints with a = 6-8 min: rest in between reps = 3 min, rest rest in between reps = 3 min, (technical focus). Rest = 3
moderate to light sled – focus on - 2 x 50m stiff-legged sprints – in between sets = 6-8 min: rest in between sets = 6-8 min: min.
top speed technique and focus on pushing on the ground - 2 x 50m stiff-legged - 3 x 40m resistance - 4-6 x 30-50m from
mechanics. (not in spikes!) sprints – focus on sprints with light sled. blocks. Rest = 6-8 min.
- 4 x 50m top speed sprints (95% - 2 x 50m high-knee sprints – focus pushing on the ground - 3 x 50m top speed Sprint intervals (spiked up)
speed) on overdoing the high knees and (not in spikes!) sprints at 100% - 80m, 60m, 60m, 50m
Specific endurance (not in spikes) – focusing on high frequency - 2 x 50m high-knee speed. sprints at 95%, 95%,
progressive speed (each rep is faster than - 3 x 50m resistance sprints with a sprints – focus on Sprint intervals (spiked up): 100%, 100% speed. Rest
the last one). Start at 80% and finish moderate to light sled – focus on overdoing the high - 100m, 100m, 80m, in between = 8 min.
around 95% speed. Rest = 5 min: top speed technique and knees and focusing on 80m at 98% speed.
- 150m – 120m – 120m – 100m – mechanics. high frequency Rest in between reps
80m - 3 x 50m top speed sprints (95% - 2 x 50m resistance = 5-6 min.
10 – 15 min of easy core/stability training speed) sprints with a moderate Power:
(bodyweight) Specific endurance (in spikes) to light sled – focus on - 14 total shot-put
- 5 x 100m at 85-90-95-95-98% top speed technique throws (forwards and
speed. Rest in between = 5 min. and mechanics. backwards) or similar
- 2 x 50m resistance
sprints with VERY light
sled
- 4 x 50m top speed
sprints (95% speed)
Specific endurance (in spikes)
- 5 x 80m at 85-90-95-95-
98% speed. Rest in
between = 5 min.
Tuesday Self-chosen warmup Self-chosen warmup Self-chosen warmup Self-chosen warmup Self-chosen warmup

Power clean (hang clean or from the floor): Power clean (hang clean or from the floor): Power clean (hang clean or from Hang power snatch Hang power snatch
- 5 x 3 reps starting at 75% of 1RM - 5 x 3 reps starting at 75% of 1RM the floor): - 5 x 2 reps starting at - 4 x 2 reps (light and fast)
and ending at around 90% of and ending at around 90% of - 5 x 3 reps starting at 70% of 1RM and Quarter squats (explosive):
1RM 1RM 75% of 1RM and ending ending at around 85% - 4 x 3 reps + two squat
Half squats: Half squats: at around 90% of 1RM of 1RM jumps at bodyweight
- 8 x 3 reps with 90 second break - 4 x 4 reps (heavy loading) + 3 Half squats: Half pin squats (bar’s starting after each set.
in between sets at 80% or 1RM. hurdle jumps after each set. - 5 x 3 reps (heavy position is on safeties and Trap bar jumps OR explosive step-
Reverse lunge: Step-ups (heavy loading) – RIR = 2: loading) + 3 hurdle exploding up – powerful up jumps (light and explosive)
- 4 x 4 reps each leg (heavy load/ - 5 x 4 reps each leg onto a 40- jumps after each set. concentric part): - 4 x 3 reps at 40 – 60 kg.
RIR 2) 50cm box + 2 one-legged jumps Step-ups (moderate weight): - 5 x 3 reps (heavy
Hip thrust (with shoulders on bench or on each leg from a seating 90- - 4 x 4 reps each leg onto loading) + 2 squat
the floor: degree position after each set a 30-40cm box + 2 one- jumps at bodyweight
- 4 x 8 reps heavy (RIR 2) Hip thrust (with shoulders on bench or on legged jumps each leg after each set.
Prowler push (or VERY heavy walks with a the floor) RIR = 2: from a seating 90- Step-ups (moderate weight):
sled) mimicking acceleration mechanics: - 4 x 8 reps heavy degree position after - 4 x 3 reps each leg
- 6 x 20m (90 sec break) Prowler push (or VERY heavy walks with a each set onto a 30-40cm box +
Eccentric nordic hamstring: sled) mimicking acceleration mechanics: Prowler push (or VERY heavy 3 one-legged jumps
- 3 x 6 reps - 6 x 20m (90 sec break) walks with a sled) mimicking over mini hurdles
One-legged eccentric calf raises: Eccentric nordic hamstring: acceleration mechanics: (short ground
- 3 x 6 reps each leg - 3 x 6 reps. - 6 x 20m (90 sec break) contact)
One-legged eccentric calf raises: Eccentric nordic hamstring: Prowler push (or VERY heavy
- 3 x 6 reps each leg - 3 x 6 reps. walks with a sled) mimicking
One-legged eccentric calf raises: acceleration mechanics:
- 3 x 6 reps each leg - 4 x 20m (120 sec
break)
Eccentric nordic curls:
- 3 x 6 reps.
One-legged eccentric calf
raises:
- 3 x 6 reps each leg
Wednesday Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup/preparation:
- 10 min cardio (jog, bike, - 10 min cardio (jog, bike, elliptical, - 10 min cardio (jog, bike, - 10 min cardio (jog, - 6 min easy jogging.
elliptical, etc.) etc.) elliptical, etc.) bike, elliptical, etc.) - 3 easy build-ups (50-60m)
- 15 min dynamic stretching and - 15 min dynamic stretching and - 15 min dynamic - 15 min dynamic - 20 min of stretching and
mobility mobility stretching and mobility stretching and mobility
- 10 sprint drills over 20-30m - 10 sprint drills over 20-30m - 10 sprint drills over 20- mobility - 10 sprint drills over 20-
distance + 2 easy build-ups distance + 2 easy build-ups 30m distance + 2 easy - 10 sprint drills over 30m distance
Jumps: Jumps: build-ups 20-30m distance + 2 - 4 total build ups over
- 5 x 3 jumps from seated with 90- - 5 x 3 jumps from seated with 90- Jumps: easy build-ups 50m (2 in flats and 2 in
degree knee angle degree knee angle - 4 x 3 hurdle jumps Jumps: spikes)
- 4 x 5 hurdle jumps - 4 x 5 hurdle jumps - 3 sets of 4 jumps over - 4 x 4 hurdle jumps Intervals:
- 3 x 6 box jumps - 3 x 6 box jumps small hurdles on each - 3 x 30m of alternate - 100m, 90m, 80m at 100%
- 3 x 30m of alternate leg bounds - 3 x 30m of alternate leg bounds leg leg bounds (right-left- speed. Rest in between =
(right-left-right-left) at high (right-left-right-left) at high - 3 x 30m of alternate leg right-left) at high 12 min. If you’re tired,
horizontal speed horizontal speed bounds (right-left-right- horizontal speed you can drop the last rep.
Intervals (not in spikes): Intervals (not in spikes): left) at high horizontal Intervals (in spikes):
- 2 sets of 5 x 120m at 80-85% - 2 sets of 150m – 120m – 100m at speed - 120m – 100m – 80m
speed. Rest between reps = 90% speed. Rest in between reps Intervals (first two in flats and – 60m at 85, 90, 95,
280m walk. Rest in between sets = 4 min. Rest in between sets = 8 last two in spikes): 100 % speed. Rest in
= 6-8 minutes. min. - 150m – 120m – 100m – between = 8 min.
6-8 min cooldown jog or walk 80m. Rest in between = Cooldown:
5 -8 min. First two at 3 x 60m easy build-ups on grass
85% speed and last two
at 95-98% speed.
Cooldown:
- 3 x 60m easy build-ups
on grass
Thursday Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup/preparation:
- 6 min easy jogging. - 6 min easy jogging. - 6 min easy jogging. - 6 min easy jogging. - 6 min easy jogging.
- 4 easy build-ups (50-60m) - 3 easy build-ups (50-60m) - 3 easy build-ups (50- - 3 easy build-ups (50- - 3 easy build-ups (50-60m)
- 20 min of stretching and mobility - 20 min of stretching and mobility 60m) 60m) - 20 min of stretching and
- 10 sprint drills over 20-30m - 10 sprint drills over 20-30m - 20 min of stretching - 20 min of stretching mobility
distance distance and mobility and mobility - 10 sprint drills over 20-
- 4 total build ups over 50m (2 in - 4 total build ups over 50m (2 in - 10 sprint drills over 20- - 10 sprint drills over 30m distance
flats and 2 in spikes) flats and 2 in spikes) 30m distance 20-30m distance - 4 total build ups over
Acceleration training (in spikes), rest Acceleration training (in spikes), rest 50m (2 in flats and 2 in
between all runs = 3 min: between all runs = 3-4 min: spikes)
 - 4 x 30m accelerations with a - 4 x 30m accelerations with a - 4 total build ups over - 4 total build ups over Block starts:
heavy sled (focus on staying low moderately heavy sled (focus on 50m (2 in flats and 2 in 50m (2 in flats and 2 - 2 x 10-20m technical
and pushing). 3-4 min rest in staying low and picking up spikes) in spikes) starts
between reps. speed). 3-4 min rest in between Acceleration training: Acceleration training: - 3 x 30-40m from blocks
- 4 x 30m accelerations with a light reps. - 4 x 30m accelerations - 3 x 25m with light Top speed:
sled (focus on staying low and - 2 x 10-20m block starts (technical with a moderately sled (focus on staying - 2-3 x flying 30m (20-30m
turning the legs over fast). 3-4 focus). Rest = 3 min. heavy sled (focus on low and picking up run-up into a 30m 100%
min rest in between reps. - 5-6 x 30-50m from blocks. Half staying low and picking speed) top speed sprint)
- 3 x 30m accelerations from a with technical focus, other half up speed). 3-4 min rest - 2 x 10-20m block
standing start at 95% speed so all-out. Rest = 4 min. in between reps. starts (technical
you can work on form and Specific endurance (not in spikes). Rest in - 2 x 30m from three- focus). Rest = 3 min.
technique. between reps = 30 second, rest in between point start. - 4-6 x 30-50m from
- 3 x 30m accelerations (first 10m sets = 5 min: - 4-6 x 50m from blocks. blocks. If you have
is used as a slight run-up) – also - 4 sets of 40m-50m-30m at 90- Half with technical the equipment, the
called drop-in accelerations. 95% speed. focus, other half all-out. first two are done
Used to work on the middle part Specific strengthening (body weight): Rest in between = 5 with a light sled. Rest
of the acceleration. - 2 sets of 4 exercises (self-chosen) min. = 4 min.
Specific endurance (not in spikes). Rest in targeting hips, hamstring, and Specific strengthening (body Specific strengthening (body
between reps = 30 second, rest in between glutes – mostly injury prevention weight): weight):
sets = 5 min: - 2 sets of 4 exercises - 2 sets of 3 exercises
- 3 sets of 40m-60m-30m at 90- (self-chosen) targeting (self-chosen)
95% speed. hips, hamstring, and targeting hips,
Specific strengthening (body weight): glutes – mostly injury hamstring, and glutes
- 3 sets of 4 exercises (self-chosen) prevention – mostly injury
targeting hips, hamstring, and prevention
glutes – mostly injury prevention
Friday Self-chosen warmup Self-chosen warmup Self-chosen warmup Self-chosen warmup Day OFF

Step-ups (heavy loading) RIR = 2: Hang power snatch (moderate loading) Hang power snatch (moderate Step-up jumps (light loading) OR
- 5 x 3 reps each leg onto a 40- - 4 x 3 reps onto a 30
- 5 x 3 reps + three depth jumps loading)
50cm box + 2 one-legged jumps Easy shakeout if competition the
after each set, falling from a 40- - 5 x 3 reps + two depth cm box
each leg from a seating 90- next day:
degree position after each set 50cm box. jumps after each set, Quarter squats - 6 min easy jogging.
Trap bar deadlift (heavy) RIR = 2: - 4 x 3 reps + three - 3 easy build-ups (50-60m)
Step-ups (heavy loading) RIR =2-3: falling from a 40-50cm
- 4 x 4 reps - 20 min of stretching and
- 5 x 3 reps each leg onto a 40- box. hurdle jumps after
Deep low bar squats (depth: femur parallel mobility
50cm box + 2 one-legged jumps
to the ground) (heavy) RIR = 2: Step-ups (heavy loading):
 - 4 x 5 reps each leg from a seating 90- - 5 x 3 reps each leg onto each set (short - 10 sprint drills over 20-
Kettlebell swings (moderately heavy) – degree position after each set a 40-50cm box + 2 one- ground contact) 30m distance
each set followed by two box jumps: Trap bar deadlift (heavy) RIR = 2: legged jumps each leg - 2 total build ups over
Trap bar jumps (40 – 60 kg)
- 4 x 4 reps from a seating 90- 50m (1 in flats and 1 in
- 4 x 8 reps - 4 x 3 reps
Kettlebell swings (moderately heavy) each degree position after spikes)
Stiff legged deadlift (moderate loading): each set Slow one-legged stiff-legged - 1 – 2 x 20m from blocks
set followed by two box jumps:
- 3 x 8 reps Trap bar high pulls:
- 4 x 8 reps deadlifts mainly for hamstring
Copenhagen adductor (bodyweight)
- 4 x 3 reps at 1RM
- 3 x 12 reps each leg Stiff legged deadlift (moderate weight): mobility (with light dumbbell)
power clean
- 3 x 6 reps - 3 x 6 reps each leg
Kettlebell swings (moderately
Copenhagen adductor (bodyweight)
- 3 x 12 reps each leg heavy) each set followed by two
box jumps
- 4 x 8 reps
Stiff legged deadlift (moderate
weight)
- 3 x 6 reps
Copenhagen adductor
(bodyweight)
- 3 x 12 reps each leg

Saturday Warmup/preparation: Warmup/preparation: Warmup/preparation: Warmup as if you were at a Competition!

- 10 min cardio (jog, bike, - 6 min easy jogging. - 6 min easy jogging. competition!
elliptical) - 3 easy build-ups (50-60m) - 3 easy build-ups (50- OR
- 5 build-ups, increasing speed - 20 min of stretching and mobility 60m) The workout:
each rep. - 10 sprint drills over 20-30m - 20 min of stretching - 4-6 x 30-50m from Warmup as if you were at a
- 15 min stretching/mobility distance and mobility blocks. Rest in competition!
- 10 min hurdle mobility - 4 total build ups over 50m (2 in - 10 sprint drills over 20- between = 4-5 min.
- 10 self-chosen sprint drills over flats and 2 in spikes) 30m distance - 2 x 60m from blocks THEN
10-20m distance The workout (spiked up to and excluding - 4 total build ups over Rest in between = 10-
- 2 build-ups in flats. technical sprints): 50m (2 in flats and 2 in 12 min. 4 x 40-50m from blocks. Rest = 6-8
The workout (nothing in spikes): - 2 x 10-20m block starts (technical spikes) Self-chosen, easy cooldown… min.
- 4 x 30m of alternate leg bounds focus). Rest = 3 min. The workout (spiked up):
(right-left-right-left) at high - 5-6 x 30-50m from blocks. First - 2 x 10-20m block starts OR Competition!!!! THEN
horizontal speed two with technical focus. Last (technical focus). Rest =
3 min.
 - 4 x 30m double jumps (right, sprints being all-out. Rest = 4 - 3-5 x 30-50m from 2 x 80m from blocks. Rest = 12 to
right, left, left, etc.) min. blocks. First rep with a 15 min.
- 2 sets of 4 x 80m hill sprints at - 2 sets of 4 x 60m technical technical focus. Last
85% speed, rest in between reps sprints at 98% speed. Rest in sprints being all-out. Self-chosen cooldown.
= 3 min. Rest in between sets = 6 between reps = 4-5 minutes. Rest Rest = 4-6 min.
min in between sets = 6-8 min - 2 sets of 3 x 60m
- 6 sets of 30m walking lunges + - 4 sets of 30m walking lunges + 10 technical sprints at 98%
10 squat jumps (bodyweight) squat jumps (bodyweight) speed (not in spikes).
Rest in between reps =
4-5 minutes. Rest in
between sets = 6-8 min
Specific endurance (not in
spikes). Rest in between reps =
30 second, rest in between sets =
5 min:
- 3 sets of 40m-50m-30m
at 90-95% speed.

Sunday OFF OFF OFF OFF OFF

With this training program, you also have access to my online exercise library. In there, you can find 95% of all of the prescribed
exercises. The library is still expanding, so if it’s not in there yet, it will be soon! Head there via this link:
If you are EVER in doubt about an exercise, check the exercise library. In there, you can also find a lot of the sprint drills needed during
the preparation (coordinative sprinting drills such as a-skip, quick switches, high knees, stiff-legged sprint, etc.
https://drive.google.com/drive/folders/1Acv6-QgOVd7iAwNl9NerJY7ey3OgSDYV?usp=sharing
Further Description of Exercises
- When ‘sprint drills’ are mentioned, the focus should be on a wide variety of high knees, stiff-legged sprints, build-ups, walking
high knees, etc.. Any sprint coordinative exercise that focuses on your own technical focus areas will do just fine. For more sprint
drills, please search my Instagram @hansensprint or find Loren Seagrave on Youtube who teaches frontside mechanics exercises.
- The recommended stretching and mobility work are centred around these (hamstrings, quads, hips, and glutes) body parts.
Stretching should be mostly dynamic.
- The recommended loading for most of the strength work is in RIR (reps in reserve) and percentage of your 1RM. As a general rule,
however, as the program progresses, the weights get lighter and the speed of the movements gets faster.
- Technique sprints are focused on building good technique at slower speeds. Focus is on frontside mechanics which means that we
should limit buttkicking and work with the legs in front of the body.
- Hamstring, glute, and hip exercises are usually pick and choose based on own preferences. The overall goal is to strengthen these
areas.
- If more questions arise, simply email [email protected] and I’ll get back to you!
- I did not put any weights there as sleds are so different, so 20 kg would for instance be heavy on one sled and easy on another
one. Try it out. As long as you’re still sprinting! This goes for all the sled workouts in the program.
- Percentages of 100% sprinting may be new to you. So here are some pointers:
- 80%: fast running
- 85% fast running with a hint of sprintlike movements
- 90% relaxed sprinting
- 95% all-out sprinting but with the feeling that you could go a little faster
- 100% all-out
- Have these in mind throughout the training