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2-Day Strength System

Lander Goossens

Field Sports, Weightlifting, Personal Training, Strength & Conditioning, Combat Sports, Power Sports , Speed, Plyometrics
Coach
Lander Goossens

Dominate when it matters most with this 12-week 2-Day (In-Season) Strength Program. This structured system is built to maintain your strength, power and explosiveness while keeping you fresh for game day. Designed to support practices and competition, it uses intelligent loading, controlled volume and high-impact full body sessions so you can stay powerful, resilient and confident deep into the season.

Whether you’re competing or simply want to train like an athlete in the gym, this program delivers performance-focused training that carries over beyond the weight room.

Train smart. Stay powerful. Perform when it counts.

$79
Get 2-Day Strength System
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Maximize power & explosiveness
With Olympic lift variations, plyometrics and contrast work built into Full Body A & B, you’ll translate gym strength directly into on-field/court speed, jumps and power.
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Maintain strength without fatigue
Your 2x/week full body setup is designed to keep your strength levels high without draining you for practices or games. You’ll lift to maintain and even improve performance, while staying fresh on game day.
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Train smarter with a structured system
Every phase (GPP → Neural → Velocity) builds on the next, using progressive overload, smart exercise selection and precise intensity so you’re always improving, without guessing what to do.
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High impact training in just 2 days
No wasted volume. No unnecessary exercises. Just efficient, performance-driven sessions that fit perfectly around a busy in-season schedule.
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Stay healthy & resilient all season
Targeted work like Nordics, core stability and mobility work keeps your body balanced, durable and injury-resistant, so you can perform week after week.
Features
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Programming 2 days per week
2 days of strength 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
Barbell, plates, dumbells, open space, bench, medball.
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Sample Week
Week 1 of 12-week program
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

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

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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2 days. Maximum impact. Real results.

Serious athletes don’t guess, they follow a system. If you’re ready to train with purpose and perform at your best, this is it!

Get 2-Day Strength System
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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."

More from Lander Goossens

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