Ultimate Athlete Program

Lander Goossens

Strength & Conditioning, Speed, Football , Track & Field, Field Sports, Power Sports , Functional Fitness, Weightlifting
Coach
Lander Goossens

Unlock your full athletic potential with The Ultimate Athlete Program. This 16-week, fully structured system is designed to build acceleration, top-end speed, change of direction, strength, and power through clear progressions and built-in testing. Whether you train to feel athletic or you’re chasing the next level in your sport, this proven program used by elite athletes will help you move faster, hit harder and perform with confidence.

Join the Ultimate Athlete Program and transform the way you look, feel and move.

$120
Get Ultimate Athlete Program
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You finally know you’re getting better
No more guessing if your training is working. This program is built around real performance tests (40y, 60m, shuttle, lifts, jumps), so you always know where you stand and how far you’ve improved.
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Get faster where it actually matters
Acceleration, max velocity and change of direction are trained the right way. Not randomly. You’ll feel the difference in your first step, top speed and ability to cut and stop with control.
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Strength that transfers to the field
This isn’t bodybuilding. Every lift is chosen to improve power, stability, and athletic performance so your strength actually shows up where it matters!
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Move like an athlete, not a stiff lifter
Mobility, flexibility, coordination and movement prep are built into the program. You'll become smoother, stay healthier and feel more explosive instead of tight and beat up.
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You train with a real plan, like a Pro
No random workouts. No wasted sessions. You follow a structured, phase-based system tested by a professional athlete giving you confidence, direction and consistency every single week.
Features
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Programming 6 days per week
6 days a week program designed to develop speed, power, strength, agility, mobility, flexibility and conditioning preparing you for peak performance!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, dumbells, bench, squat rack, chin up bar, medicine ball
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Sample Week
Week 1 of 16-week program
Sunday
Acceleration + COD

A

Leg swings

2 x 10

B

Hamstring sweeps

1 x 20

C

Straight leg marches + airplanes

1 x 20

D

Dymamic piriformis stretch + toe pulls

1 x 20

E

Hipflexor stretch + hip pulls

1 x 20

F

Hip circles front & backwards

1 x 20

G

Cossack squat

1 x 20

H

Karaoke

1 x 20

I

A - skip

1 x 20

J

B - skip

1 x 20

K

High knees

1 x 20

L

But kicks

1 x 20

M

Straight leg bounds (short)

1 x 20

N

Straight leg bounds (big)

1 x 20

O

Single leg A - skip

2 x 20

P

Alternating fast leg

1 x 20

Q

Build up sprints

3 x 30 @ 50, 75, 90

R

3 point start

2 x 10

S

20m sprints

4 x 20 @ 95

T

Sled sprints

4 x 15 @ 20 %

U

Broad jump

4 x 1 @ MAX

V

Deceleration prep drill #1

4 x 8

W

Deceleration prep drill #2

4 x 6

X

Decelerations

4 x 15

Y

Square drill

4 x 20 @ 75, 75, 90, 90

Z

Stretching series

For Completion

Monday
Lower body power

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 1 @ 20

D

1 pause clean + 1 clean + front squat

4 x 1.1.1 @ 70 %

E1

Clean pull

4 x 5 @ 80 %

E2

Seated box jump

4 x 6

F1

Elevated dumbell split squat

3 x 8 @ 7

F2

Seated single leg box jump

3 x 8

G1

Copenhagen dips

3 x 10

G2

Hipflexor sit up

3 x 10

H

Stretching series

For Completion

Tuesday
Upper body power

A1

Serratus dip

3 x 10

A2

Dumbell pull over

3 x 10

B

Band assisted plyo pushups

3 x 6 @ MAX

C

Barbell bench press

4 x 5 @ 65 %

D

Incline barbell bench press

3 x 8 @ 60 %

E

Pendlay rows

4 x 8 @ 6

F

Single arm dumbell row

3 x 8 @ 6

G

Thorastic & pec stretch

3 x 0:30

H1

QL extensions

3 x 12

H2

Hyperextensions

3 x 15

Wednesday
Max V + COD

A

Leg swings

2 x 10

B

Hamstring sweeps

1 x 20

C

Straight leg marches + airplanes

1 x 20

D

Dymamic piriformis stretch + toe pulls

1 x 20

E

Hipflexor stretch + hip pulls

1 x 20

F

Hip circles front & backwards

1 x 20

G

Cossack squat

1 x 20

H

Karaoke

1 x 20

I

A - skip

1 x 20

J

B - skip

1 x 20

K

High knees

1 x 20

L

But kicks

1 x 20

M

Straight leg bounds (short)

1 x 20

N

Straight leg bounds (big)

1 x 20

O

Single leg A - skip

2 x 20

P

Alternating fast leg

1 x 20

Q

Build up sprints

3 x 30 @ 50, 75, 90

R

3 point start

2 x 10

S

Wickets

4 x 30 @ 80

T

20m fly

4 x 20 @ 92

U

Pogo jumps

3 x 30

V

Ankle prep drill

2 x 15

W

Curved sprints

4 x 20 @ 85

X

Foot fire + speed cut (Stationary)

3 x 6

Y

Speed cut

3 x 2

Z

Tempo run

4 x 100 @ 60

[

Stretching series

For Completion

Thursday
Lower body strength

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 20

D

Powerclean

5 x 3 @ 65 %

E

Front squat

4 x 5 @ 65 %

F1

Barbell RDL

4 x 8 @ 6

F2

Seated broad jump

4 x 4 @ MAX

G1

Eccentric nordic hamstring curl

3 x 6

G2

Single leg wall sit

3 x 0:45

H1

Kettlebell tibialis raises

3 x 20

H2

Standing calf raises

3 x 15

I

Stretching series

For Completion

Friday
Upper body strength

A1

Serratus dip

3 x 10

A2

Cable Facepull

3 x 10

B

kneeling medball slams against wall

3 x 8 @ 13.23 kg

C

Standing barbell OHP

4 x 5 @ 65 %

D

Behind the neck smith machine shoulder press

3 x 10 @ 7

E

Chin ups

3 x MAX

F1

Incline dumbell curls

3 x 10

F2

Overhead tricep rope extensions

3 x 10

G1

Straight leg raises

3 x 10

G2

Hyperextensions

3 x 12

H

Front rack stretch

3 x 0:30 @ 22.05 kg

I

Assault Bike

1 x 6 @ 7

Coach
More from Lander Goossens
coach-avatar Lander Goossens

Professional athlete in the European League of Football (ELF) with 10+ years of strength & conditioning experience. Trained with NFL and CFL athletes. Coaching experience with ELF and GFL players. Specializes in speed, strength, power and athletic development.

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Let’s build the athlete you were meant to become

This isn’t random training. It’s a tested, phase-based system built to produce real results. You’ll run faster, lift heavier, move sharper and train with purpose. All while tracking your progress like a high level athlete.

Get Ultimate Athlete Program
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The Proof
verified-athlete-avatar Paul Rothkopf

European League of Football TE, teammate

Verified Athlete

"“I started Lander’s program this offseason, and the progress I made in such a short time is unbelievable. My speed, strength, and explosiveness all shot up fast. The coaching and support are truly next level. Grateful for this program, the grind continues.”"

verified-athlete-avatar AK Almakki

ELF/GFL linebacker

Verified Athlete

"The program pushed me beyond my limits and taught me what real athletic performance means. I’ve gained more strength, power, and speed than ever before, but most importantly, I’ve developed discipline and confidence in every part of my game."

More from Lander Goossens

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