Athlete 100
Advanced
Extract measurable athletic progress from an already well-trained athlete through precise allocation of speed, strength, power, change-of-direction, conditioning, and recovery.
100 days · 5x/week · 35–90 min
Free · one time
By Give It 100
At a glance
- Level
- Advanced
- Frequency
- 5 days / week
- Length
- 100 days
- Session
- 35–90 min
promise
Program Promise
Extract measurable athletic progress from an already well-trained athlete by making 100 days of speed, strength, power, change-of-direction, conditioning, and recovery more precise.
who for
Who This Is For
For an experienced athlete who can sprint at high intent with repeatable mechanics, understands acceleration and maximum-velocity session structure, performs reactive plyometrics and heavy lifting competently, and can use RPE/RIR accurately enough for demanding prescriptions.
format
Program Format
Exactly 100 calendar days. Five purposeful sessions per seven-day cycle, including one deliberately low-intensity restoration session. High days are approximately 65–90 minutes; LOW days approximately 35–60 minutes.
testing
Performance Testing
Formal checkpoints are Days 1, 50, 75, and 100. Required core comparisons are standing vertical jump, standing broad jump, 10-yard acceleration, and 20-yard acceleration. Flying-10 and 5-10-5 performance are recommended when a repeatable timing and setup method is available.
priority
Performance Priority Model
Priority shifts across the block: establish all qualities, build acceleration and force, emphasize speed-power, prioritize maximum velocity and COD, then preserve all important qualities with very low fatigue. Priority is created through better stress allocation, not endless added volume.
autoregulation
Readiness & Autoregulation
Preserve high-priority speed, jump, and throw quality first; preserve the main strength or strength-speed movement when productive; reduce accessories next; remove hard conditioning before important speed; and reduce total high-intensity exposure when readiness is clearly poor. The athlete may reduce work but may not add random high-intensity volume.
cluster
High-Day Cluster Rule
Max Velocity / COD and Total Body Strength-Speed intentionally form a high-intensity cluster before a rest day. Session D is secondary to Session C: if timing, hamstring stiffness, or mechanics indicate that Session C was near the upper recoverable limit, reduce loaded-jump volume, deadlift work, sled work, and conditioning on D first.
100-day roadmap
The work changes as you do.
Days 1–21
Foundation
Establish benchmarks and response patterns.
Days 22–45
Build
Prioritize acceleration and force production.
Days 46–70
Power
Shift recovery toward speed-power.
Days 71–90
Perform
Prioritize maximum velocity and change of direction.
Days 91–100
Realize
Express adaptation with very low fatigue.
Representative week
The first seven days
Day 1 · training
Baseline Testing + Performance Standards Briefing
Day 2 · training
FOUNDATION A — Acceleration + Lower Force
Day 3 · training
FOUNDATION B — Upper Power + Strength
Day 4 · recovery
FOUNDATION LOW — Aerobic Restoration + Robustness
Day 5 · rest
Rest / Normal Daily Movement
Day 6 · training
FOUNDATION C — Max Velocity + Reactive Plyometrics + COD
Day 7 · training
FOUNDATION D — Total Body Strength-Speed