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THE 2-DAY SPEED FORMULA

Lander Goossens

Track & Field, Speed, Football , Rugby, Field Sports, Power Sports , Functional Training
Coach
Lander Goossens

Run a faster 40 in les then 12 weeks without living at the track.

You already have practices. You already lift. You have games, school, work and life. You don't need another program demanding five days at the track. You need a smart, progressive speed system that fits around the rest of your training. That's what the 2-Day Speed Formula is designed to do.

2 DAYS PER WEEK. 12 WEEKS. ACCELERATION + MAX VELOCITY + SPEED ENDURANCE. Built for field & court athletes: Football • Soccer • Basketball • Handball • Rugby • Lacrosse • Baseball • Hockey • and more.

$79
Get THE 2-DAY SPEED FORMULA
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Get faster in just 2 days a week
You don't need 4–5 track sessions to improve your speed. Get focused, structured speed training that fits around practice, lifting, school, work and life.
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Train for a faster 40 yard dash
Every week is designed around the qualities that drive 40-yard performance: acceleration, max velocity and speed endurance. Test your 40 every 4 weeks and track your progress.
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Train anywhere you have a field
No track? No problem. All you need is a field, cones and a sled to complete the program. Train independently without needing a dedicated sprint facility.
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Learn how to actually sprint
You're not just running reps. You'll progressively learn acceleration mechanics, sprint posture, force application, rhythm and max-velocity technique through a structured 12-week progression.
Features
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Programming 2 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
Cones, field & sled (if possible)
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Sample Week
Week 1 of 12-week program
Sunday
Acceleration Foundation

A1

B - skip

1 x 20

A2

Leg swings

2 x 10

A3

Alternating Jog & skip

1 x 300

A4

Hamstring sweeps

1 x 20

A5

Straight leg marches + airplanes

1 x 20

A6

Dymamic piriformis stretch + toe pulls

1 x 20

A7

Quad stretch + rapid response knee tug

1 x 20

A8

Hip circles front & backwards (dynamic)

1 x 20

A9

Cossack squat

1 x 20

A10

Carioca

1 x 20

A11

A - skip

1 x 20

A12

High knees

1 x 20

A13

Dribbling progressive

1 x 20

A14

Straight leg bounds (short)

1 x 20

A15

Straight leg bounds (big)

1 x 20

A16

Straight leg bounds (Long)

1 x 20

A17

Single leg A - skip

2 x 20

A18

Single leg A - skip

1 x 20

A19

Alternating fast leg

1 x 20

A20

Alternating fast leg

1 x 20

B

Build up sprints

3 x 30

C

0- starts

2 x 10

D

3 point start

2 x 10

E

Broad jump

3 x 1 @ MAX

F

Sled sprints

3 x 20 @ 20 %

G

Stretching series

For Completion

Wednesday
Max V + speed endurance

A1

Leg swings

2 x 10

A2

Alternating Jog & skip

1 x 300

A3

Hamstring sweeps

1 x 20

A4

Straight leg marches + airplanes

1 x 20

A5

Dymamic piriformis stretch + toe pulls

1 x 20

A6

Quad stretch + rapid response knee tug

1 x 20

A7

Hip circles front & backwards (dynamic)

1 x 20

A8

Cossack squat

1 x 20

A9

Carioca

1 x 20

A10

A - skip

1 x 20

A11

B - skip

1 x 20

A12

High knees

1 x 20

A13

Dribbling progressive

1 x 20

A14

Straight leg bounds (short)

1 x 20

A15

Straight leg bounds (big)

1 x 20

A16

Straight leg bounds (Long)

1 x 20

A17

Single leg A - skip

1 x 20

A18

Single leg A - skip

2 x 20

A19

Alternating fast leg

1 x 20

A20

Alternating fast leg

1 x 20

B

Build up sprints

3 x 30 @ 50, 75, 90

C

3 point start

2 x 10

D

Build up wickets

3 x 40

E

100m repeats

2 x 100

F

Bounding

3 x 20

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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YOU DON’T NEED MORE TIME. YOU NEED A BETTER PLAN.

Stop squeezing random sprint workouts into your schedule. Train with purpose. Train consistently. Run a faster 40. START YOUR 12-WEEK SPEED JOURNEY TODAY.

Get THE 2-DAY SPEED FORMULA
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