The Ultimate Athlete Program: Training by Lander Goossens in TrainHeroic

Lander Goossens

Strength & Conditioning, Speed, Football , Track & Field

Coach

Lander Goossens

Features
1 sessions per week
Must use App app to view and log training
Program Training

$45

Get The Ultimate Athlete Program

A clear, proven roadmap.

Most young athletes train hard but not smart. This program removes all the guesswork. With structured sprint progressions, acceleration phases, max-velocity development, and position-specific speed work, you finally train with a system that actually improves your 40y dash, 60m time, COD efficiency, and game-speed performance.

Strength & power like a pro

You get a balanced, periodized plan that builds strength, speed, and explosiveness at the right times. Olympic lifting progressions, targeted lower-body power days, CNS-friendly taper techniques, and clear weekly focuses mean you get stronger and jump higher while still performing your best on the field.

Tools used by ELF, GFL & NFL Athletes

This isn’t theory. The program comes straight from real pro-level training experience, tested, refined, and proven. You get pro-level drills, speed mechanics, mobility, conditioning tools, and agility metrics (40y, shuttle, L-cone, jumps) to track real progress

No more random YouTube or IG workouts

Instead of “trying everything” and hoping it works, you follow a complete system that builds you up phase by phase: ✔ Phase 1 – foundation & movement quality ✔ Phase 2 – acceleration & strength ✔ Phase 3 – max-velocity & power ✔ Phase 4 – peaking, tapering & testing Every movement has a purpose. Every week has a focus. Every phase builds toward the results you want.

Become the athlete you know you can be

This program doesn’t just make you stronger or faster—it helps you become the ideal version of yourself: • confident • explosive • technically sound • physically dominant • mentally locked in You’ll stop training like an amateur and start developing like a pro—because you’re following the blueprint built by someone who lived that exact journey.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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.

Sample Week

Week 1 of 16-week program

Sunday

Acceleration + COD

Leg swings

2 x 10

Hamstring sweeps

1 x 20

Straight leg marches + airplanes

1 x 20

Dymamic piriformis stretch + toe pulls

1 x 20

Hipflexor stretch + hip pulls

1 x 20

Hip circles front & backwards

1 x 20

Cossack squat

1 x 20

Karaoke

1 x 20

A - skip

1 x 20

B - skip

1 x 20

High knees

1 x 20

But kicks

1 x 20

Straight leg bounds (short)

1 x 20

Straight leg bounds (big)

1 x 20

Single leg A - skip

2 x 20

Alternating fast leg

1 x 20

Build up sprints

3 x 30 @ 50, 75, 90

3 point start

2 x 10

20m sprints

4 x 20 @ 95

Sled sprints

4 x 15 @ 20 %

Broad jump

4 x 1 @ MAX

Deceleration prep drill #1

4 x 8

Deceleration prep drill #2

4 x 6

Decelerations

4 x 15

Square drill

4 x 20 @ 75, 75, 90, 90

Monday

Lower body power

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 1 @ 20

1 pause clean + 1 clean + front squat

4 x 1.1.1 @ 70 %

Clean pull

4 x 5 @ 80 %

Seated box jump

4 x 6

Elevated dumbell split squat

3 x 8 @ 7

Seated single leg box jump

3 x 8

Copenhagen dips

3 x 10

Hipflexor sit up

3 x 10

Tuesday

Upper body power

Serratus dip

3 x 10

Dumbell pull over

3 x 10

Band assisted plyo pushups

3 x 6 @ MAX

Barbell bench press

4 x 5 @ 65 %

Incline barbell bench press

3 x 8 @ 60 %

Pendlay rows

4 x 8

Single arm dumbell row

3 x 8

QL extensions

3 x 12

Hyperextensions

3 x 15

Wednesday

Max V + COD

Leg swings

2 x 10

Hamstring sweeps

1 x 20

Straight leg marches + airplanes

1 x 20

Dymamic piriformis stretch + toe pulls

1 x 20

Hipflexor stretch + hip pulls

1 x 20

Hip circles front & backwards

1 x 20

Cossack squat

1 x 20

Karaoke

1 x 20

A - skip

1 x 20

B - skip

1 x 20

High knees

1 x 20

But kicks

1 x 20

Straight leg bounds (short)

1 x 20

Straight leg bounds (big)

1 x 20

Single leg A - skip

2 x 20

Alternating fast leg

1 x 20

Build up sprints

3 x 30 @ 50, 75, 90

3 point start

2 x 10

Wickets

4 x 30 @ 80

20m fly

4 x 20 @ 92

Pogo jumps

3 x 30

Ankle prep drill

2 x 15

Curved sprints

4 x 20 @ 85

Foot fire + speed cut (Stationary)

3 x 6

Speed cut

3 x 2

Tempo run

4 x 100 @ 60

Thursday

Lower body strength

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 20

Powerclean

5 x 3 @ 65 %

Front squat

4 x 5 @ 65 %

Barbell RDL

4 x 8 @ 6

Seated broad jump

4 x 4 @ MAX

Eccentric nordic hamstring curl

3 x 6

Single leg wall sit

3 x 0:45

Kettlebell tibialis raises

3 x 20

Calf raises

3 x 15

Friday

Upper body strength

Serratus dip

3 x 10

Cable Facepull

3 x 10

kneeling medball slams against wall

3 x 8 @ 13.23 kg

Standing barbell OHP

4 x 5 @ 65 %

Behind the neck smith machine shoulder press

3 x 10 @ 7

Chin ups

3 x MAX

Incline dumbell curls

3 x 10

Overhead tricep rope extensions

3 x 10

Straight leg raises

3 x 10

Hyperextensions

3 x 12

Front rack stretch

3 x 0:30 @ 22.05 kg

Assault Bike

1 x 6 @ 7

Coach

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The Ultimate Athlete Program

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