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Foundation Program

Lander Goossens

Strength & Conditioning, Power Sports , Field Sports, Functional Training, Speed, Multi-sport, Combat Sports
Coach
Lander Goossens

A 12-week gym-based performance program designed to help athletes jump higher, sprint faster, get stronger and build an athletic physique in just 3 sessions per week. If you’re tired of being a stiff lifter and want to start training like an athlete, this is the system that bridges that gap.

No more guessing what to do in the gym or overcomplicating your training if you don’t know how to program for yourself. Every phase is built with intent. From neural strength development to velocity expression so your body learns how to produce force fast, not just lift heavy. And the best part? It’s only 3x per week. No 6-day gym split, no living in the weight room and no sacrificing all your time outside of practices, sport or work. Just focused, high-quality sessions that actually carry over to performance on the field, court or track.

Train smarter. Move faster. Become more explosive.

$99
Get Foundation Program
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Jump higher & sprint faster
This isn’t bodybuilding-only training. Every phase is designed to improve explosiveness so you can jump higher, sprint faster and move with real athletic performance.
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Train like an athlete
Stop wasting time on random gym splits. This program teaches you how to actually train like an athlete with structured periodization that builds strength, power and speed in the right order so every session has purpose and transfer.
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Only 3 training days per week
No more living in the gym. No 6-day bodybuilding splits. Just 3 high-quality sessions per week that fit around sport, school or a 9–5 job without sacrificing results or performance.
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Get strong, explosive & lean
Build real strength, develop explosive power and still look athletic and muscular. This program is designed to make you perform better AND look better.
Features
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Programming 3 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
Train with coaches who push you, understand your goals and keep you progressing.
Equipment
Required
Open space, squat rack, dumbells, barbell, plates, medball
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Sample Week
Week 1 of 12-week program
Sunday
Full body strength

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 1 @ 20

D1

Clean pull

3 x 3 @ 7

D2

Seated box jump

3 x 4

E1

Back Squat

3 x 5 @ 7

E2

Blain broads

3 x 4

F

Barbell Hip Thrust

3 x 8 @ 7

G

Eccentric nordic hamstring curl

3 x 4

H1

Barbell Incline Bench Press

3 x 8 @ 7

H2

Pendlay rows

3 x 8 @ 7

I1

Cable crunches

3 x 10

I2

Ab wheel

3 x 10

J

Stretching series

For Completion

Tuesday
Upper body strength + conditioning

A1

Serratus dip

3 x 10

A2

Dumbell pull over

3 x 10

A3

Supermans

3 x 10

B1

Barbell push press

3 x 5 @ 70 %

B2

Med Ball Slam

3 x 8 @ 13.23 kg

C1

Standing pin overhead press

3 x 8 @ 7

C2

Medbal wall slams (lateral)

3 x 4 @ 13.23 kg

D

Chin ups

3 x MAX @ 10

E1

hammer curls

3 x 10 @ 8

E2

Tricep Pushdown

3 x 10 @ 8

F

Thorastic & pec stretch

3 x 0:30

G

Assault bike intervals

4 x 4 @ 15

Thursday
Dynamic effort lower body

A1

Straight leg marches + airplanes

2 x 10

A2

Carioca

2 x 10

A3

Cossack squat

1 x 20

A4

Hip pulls + toe pulls

2 x 10

A5

Hip circles front & backwards

2 x 10

A6

Hamstring sweeps

2 x 10

A7

Quad stretch + rapid response knee tug

2 x 10

A8

Leg swings

2 x 10

A9

Lateral pogo hops

3 x 8

B1

Snatch pulls

3 x 3 @ 65 %

B2

Depth box jump

3 x 4

C1

Barbell bulgarian squat

3 x 5 @ 65 %

C2

Split jumps

3 x 10

D1

Seated SL hamstring leg curl

3 x 6 @ 6.5

D2

Single leg wall sit

3 x 00:45

E1

Kettlebell tibialis raises

3 x MAX @ 17.64 kg

E2

Standing calf raises

3 x 15

F1

Glute ham plate rotations

3 x 10 @ 11.02 kg

F2

Straight leg raises

3 x 10

G

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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Stop training like a bodybuilder

Jump higher. Sprint faster. Build real strength. Look athletic. All in just 3 gym sessions per week.

Get Foundation Program
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FAQs
Is this a gym-only program?
Yes. This program is designed to be completed entirely in the gym. It combines strength, Olympic lifting variations, plyometrics and athletic development into three structured gym sessions per week. You do not need access to a track or field.
Who is this for?
Perfect for athletes who already have practices or conditioning and want a complete gym program that complements their sport.
What is the difference between the team and the 12-week program?
The Foundation Team is designed for athletes who want coaching, feedback, accountability and personalized support to maximize their results. The 12-week Foundation Program is built for athletes who are confident following a structured program independently.

More from Lander Goossens

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