The Athlete Speed Formula

Lander Goossens

Track & Field, Field Sports, Speed, Plyometrics
Coach
Lander Goossens

A speed program built for athletes who want to get faster without turning training into conditioning. The Athlete Speed Formula is a focused 12-week system designed to improve acceleration, change of direction and top-end speed in a way that actually translates to your sport. Train 2 times per week with structured sessions that fit around your practices and games. No more random drills or guessing what works. And if it doesn’t deliver the results you expect? We keep working together until it does.

Want more than just speed? Upgrade to the full Performance Athlete program.

$59
Get The Athlete Speed Formula
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Train speed the right way
No random drills or conditioning disguised as speed work. You follow a structured system with the right distances, intensities and progressions to actually develop speed.
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Maximum impact in just 2 days
You don’t need 5 speed sessions per week. With just 2 focused sessions, you hit everything. Acceleration, max velocity and COD efficiently and effectively.
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Reduce injury risk while sprinting
By including proper progressions, deceleration work and controlled sprint exposure, this program helps your body handle high-speed running safely, keeping you on the field all season.
Features
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Programming 2 days per week
2 day speed system 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Field, cones, sled.
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Sample Week
Week 1 of 12-week program
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

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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2 days. Real speed. Real results.

If you’re not training speed, you’re losing it. Every week without the right speed work your explosiveness drops. Start Athlete Speed Formula today and stay fast, sharp and game-ready. The difference shows on the field.

Get The Athlete Speed Formula
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The Proof
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."

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.”"

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