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4-Day Strength System

Lander Goossens

Strength & Conditioning, Speed, Combat Sports, Personal Training, Football , Olympic Lifting
Coach
Lander Goossens

Train like an athlete. Not like everyone else.

Unlock your full athletic potential with The 4-Day Strength system. This 16-week, fully structured system is designed to make you more athletic, build 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 4-Day Strength System and transform the way you look, feel and move.

$99
Get 4-Day Strength System
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Strength that actually transfers
Stop getting strong in the gym but feeling slow in games. This program builds real, usable strength so your power clean, squat, plyometrics actually show up in your performance.
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Become more explosive, not just bigger
Tired of training hard but not jumping higher or moving faster? With Olympic lifts, jumps and power work, you’ll develop explosiveness that translates directly to speed, cuts and contact.
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No more guessing what to do in the gym
If you’ve ever walked into the gym unsure what actually works, this solves it. Every phase, set and rep is structured and purpose-driven, so you can focus on execution, not thinking.
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Build a body that stays healthy
Constant tightness, small injuries or feeling beat up? This program includes hamstring, groin and core work to keep you durable, resilient and available when it matters most.
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Train like a pro with a proven system
This isn’t random training. It’s a system built from real playing experience and years of testing. You’ll follow the same principles used to go from amateur to pro without wasting years figuring it out yourself.
Features
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Programming 4 days per week
A 4-day lower/upper strength 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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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, squat rack, bench, medball, open space
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Sample Week
Week 1 of 16-week program
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

Hyperextensions

3 x 15

H2

QL extensions

3 x 12

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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4-Day Strength System.

Start training with purpose and see it show up on the field.

Get 4-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 this off-season, 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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