New

Foundation Athlete

Lander Goossens

Strength & Conditioning, Speed, Personal Training, Power Sports , Combat Sports, Football , Field Sports, Plyometrics

Coach

Lander Goossens

Built for athletes who are just getting started or need a solid foundation. The Foundation Athlete program is designed to help you build strength, improve basic speed and gain confidence in your training without overcomplicating things. Follow a structured 3-day per week plan combining essential strength work with fundamental speed and movement training, so you can develop a strong athletic base from the ground up. All sessions can be done in a standard commercial gym, no fancy or high-tech equipment needed. No more guessing. No more random workouts. No more wasted time. Just a clear starting point to build the strength, speed, and confidence you need to progress.

$50 / mo

Get Foundation Athlete

Stop wasting time

Tired of copying random workouts on social media that don’t get you results? Than follow this clear, structured plan so you always know exactly what to do and why you’re doing it.

Maximize power & explosiveness

Build real strength without feeling lost or overwhelmed. No complicated programming. Just simple, effective training that helps you improve every week.

Train smarter with a structured system

Confused about periodization and what actually works? Every phase (GPP → Neural → Velocity) builds on the next, using progressive overload, smart exercise selection and precise intensity so you’re always improving, without guessing what to do.

Improve your speed and movement

Learn the fundamentals of sprinting, jumping and moving like an athlete. Even if you're just starting out.

Finally train like an athlete

Stop doing “bodybuilding-style” workouts and start building strength and movement that actually transfers to your sport.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell, plates, dumbells, open space, bench, medecine ball

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Full body A

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 1 @ 20

Seated vertical jump

3 x 3

Broad jump + stick

3 x 2

Hang Power Clean

3 x 3 @ 65 %

Front squat

3 x 5 @ 65 %

Clean pull

3 x 3 @ 80 %

Eccentric nordic hamstring curl

3 x 4

Pendlay rows

3 x 8 @ 6

Tempo bench press

3 x 5 @ 6

Straight leg raises

3 x 10

Cable crunches

3 x 15

Stretching series

For Completion

Wednesday

Acceleration + COD

Leg swings

2 x 10

Hamstring sweeps

1 x 20

Straight leg marches + airplanes

1 x 20

Dymamic piriformis stretch + toe pulls

1 x 20

Hipflexor stretch + hip pulls

1 x 20

Hip circles front & backwards

1 x 20

Cossack squat

1 x 20

Karaoke

1 x 20

A - skip

1 x 20

B - skip

1 x 20

High knees

1 x 20

But kicks

1 x 20

Straight leg bounds (short)

1 x 20

Straight leg bounds (big)

1 x 20

Single leg A - skip

2 x 20

Alternating fast leg

1 x 20

Build up sprints

3 x 30 @ 50, 75, 90

10 meter sprint

4 x 10 @ 95

Sled sprints

4 x 15 @ 20 %

Shuttle

4 x 1

Decelerations

4 x 15

Square drill

4 x 20

Stretching series

For Completion

Friday

Full body B

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 1 @ 20

Pogo's on to box jumps

3 x 8

Double broad jump

4 x 1

Hang Power Snatch

3 x 3 @ 65 %

Back Squat

3 x 5 @ 65 %

Elevated dumbell split stance squat

3 x 8 @ 6

Hipflexor sit up

3 x 8

Weighted Chin Ups

3 x 6 @ 6

OHP

3 x 6 @ 6

Hyperextension

3 x 15

QL extensions

3 x 10

Stretching series

For Completion

Coach

More from Lander Goossens

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.

3 days. Maximum impact. Real results.

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 Athlete

The Proof

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.”"

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."

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When you join a team you’re getting more than programming, you’re joining an online community.

Foundation Athlete