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In-season lift

Lander Goossens

Strength & Conditioning, Weightlifting, Power Sports , Track & Field, Functional Training, Speed, Plyometrics
Coach
Lander Goossens

Dominate when it matters most with this 12 week In-Season Performance System. This structured training plan is built to maintain your speed, strength and power while keeping you fresh and explosive for game day. Designed to support practices and competition. Through intelligent loading, controlled volume and high-quality speed exposure, you’ll stay powerful, resilient and confident deep into the season. Train smart. Stay fast. Perform when it counts.

$99
Get In-season lift
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Maintain peak speed and acceleration
Every sprint session is designed to preserve your top-end velocity and explosive first steps, keeping you fresh for game day.
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Stay strong without fatigue
Full-body lifts are intelligently programmed with controlled volume, neural-focused exercises and load variations to sustain strength and power while avoiding burnout.
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Maintain change of direction & agility
Targeted drills for lateral quickness, shuttles and decelerations sharpen your reaction time and cutting ability so you move faster on the field.
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Prevent injury during season
Nordic curls, hip mobility and eccentric-focused lifts maintain hamstring, hip and core integrity. Reducing risk of soft tissue injuries.
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Optimize game-day performance
The program balances training stress and recovery, ensuring you hit practices and competitions feeling explosive, confident and resilient.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
Squat rack, plates, barbell, open space, bench, medicine ball
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Sample Week
Week 1 of 12-week program
Sunday
Rest/Regen

A

Leg swings

2 x 10

B

Hip mobility routine

C

Stationary Bike

1 x 15:00

D

Stretching series

For Completion

Monday
Full body A

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 1 @ 20

D

Seated vertical jump

3 x 3

E

Broad jump + stick

3 x 2

F

Hang Power Clean

3 x 3 @ 65 %

G

Front squat

3 x 5 @ 65 %

H

Clean pull

3 x 3 @ 80 %

I

Eccentric nordic hamstring curl

3 x 4

J

Pendlay rows

3 x 8 @ 6

K

Tempo bench press

3 x 5 @ 6

L1

Straight leg raises

3 x 10

L2

Cable crunches

3 x 15

M

Stretching series

For Completion

Tuesday
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

10 meter sprint

4 x 10 @ 95

S

Sled sprints

4 x 15 @ 20 %

T

Shuttle

4 x 1

U

Decelerations

4 x 15

V

Square drill

4 x 20

W

Stretching series

For Completion

Wednesday
Full body B

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 1 @ 20

D

Pogo's on to box jumps

3 x 8

E

Double broad jump

4 x 1

F

Hang Power Snatch

3 x 3 @ 65 %

G

Back Squat

3 x 5 @ 65 %

H

Elevated dumbell split stance squat

3 x 8 @ 6

I

Hipflexor sit up

3 x 8

J

Weighted Chin Ups

3 x 6 @ 6

K

OHP

3 x 6 @ 6

L1

Hyperextension

3 x 15

L2

QL extensions

3 x 10

M

Stretching series

For Completion

Thursday
Max V

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

20m fly

3 x 20 @ 90

S

Wickets

3 x 30 @ 80

T

Hurdle Hops

4 x 6

U

Stretching series

For Completion

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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Don’t let the season slow you down!

Stay fast, stay explosive and perform at your peak every game. Join the program and dominate the field because in-season is when champions are made.

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The Proof
verified-athlete-avatar Paul Rothkopf

European League of Football TE

Verified Athlete

"“I started Lander’s program 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 taught me what real athletic development 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."

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