Foundation Training Club
Lander Goossens
Strength & Conditioning, Speed, Personal Training, Power Sports , Combat Sports, Football , Field Sports, PlyometricsJump higher, sprint faster, build real strength and develop an athletic physique through just 4 structured sessions per week.
If you're tired of following bodybuilding splits that leave you feeling stiff and slow, this is your solution. Every training block in this team is professionally periodized, so you never have to guess what to do next or worry about programming your own workouts. Each phase builds on the last, progressing from strength development to explosive power and velocity, helping you become stronger, faster and more athletic year-round. Built for athletes, student-athletes and busy professionals. This program delivers maximum results without demanding six days a week in the gym. You'll spend less time training and more time recovering, practicing your sport or living your life.
Train smarter. Move faster. Perform better.
A1
Straight leg bounds (big)
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
B - skip
1 x 20
A13
High knees
1 x 20
A14
Dribbling progressive
1 x 20
A15
Straight leg bounds (short)
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
A
Leg swings
2 x 10
B
Hip mobility routine
C
Duck walk
2 x 1 @ 20
D
Ankle pogo hops
3 x 10
E
Approach box jump
3 x 3
F
Clean pull
3 x 3 @ 7
G1
Back Squat
3 x 5 @ 7
G2
Blain broads
3 x 3
H
Copenhagen dips
3 x MAX
I1
Single leg extension
3 x 8
I2
Seated SL hamstring leg curl
3 x 8 @ 7
J
Seated calf isos + raises
3 x 30
K1
Barbell Incline Bench Press
3 x 8 @ 7
K2
Single arm dumbell row
3 x 8 @ 7
L
Glute ham medball spine bends
3 x 10 @ 6.61 kg
M
Stretching series
For Completion
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
A1
Leg swings
2 x 10
A2
Hamstring sweeps
2 x 10
A3
Straight leg marches + airplanes
2 x 10
A4
Hip pulls + toe pulls
2 x 10
A5
Quad stretch + rapid response knee tug
2 x 10
A6
Hip circles front & backwards
2 x 10
A7
Cossack squat
1 x 20
A8
Carioca
2 x 10
A9
Sprint drills series
For Completion
B
10 meter sprint
4 x 10
C1
Snatch pulls
3 x 3 @ 70 %
C2
Pogo to box
3 x 8
D1
Negative hatfield barbell bulgarian squat
3 x 5 @ 70 %
D2
Split jumps
3 x 10
E
Eccentric nordic hamstring curl
3 x 6 @ 5
F
Hipflexor sit up
3 x 10
G1
Standing calf raises
3 x 10
G2
Kettlebell tibialis raises
3 x MAX @ 17.64 kg
H
Stretching series
For Completion
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.
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 Foundation Training Club
When you join a team you’re getting more than programming, you’re joining an online community.
Foundation Training Club
Foundation Training Club
Foundation Training Club
