Foundation Training Club

Lander Goossens

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

Coach

Lander Goossens

Jump 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.

$55 / mo

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"I signed with the Krefeld Ravens GFL2"

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 - Paul Rothkopf, ELF tight end.

"Cured my L3-S1 bulging disc symptoms"

I can't recommend coach lander enough. He's always there to help, takes the time to optimize your training and coaches with passion. Thanks to him my L3-S1 bulging disc symptoms have improved, I've regained mobility and I'm now stronger, faster, healthier with much better workout performance. He is a coach who is truly committed and produces results - David, thai box.

"My powerclean went up from 60 to 100kg"

The program taught me what real athletic development means. I’ve gained more strength, power and speed than ever before. Most importantly, I’ve developed discipline and confidence in every part of my game - AK Almakki, GFL Linebacker.

"I am faster, stronger then ever before"

Since starting the program, I noticed an immediate difference. I was unsure how to maintain my strength and explosiveness during the season, but the program solved that. I felt better in practice and games almost right away. I highly recommend it because the improvements clearly translate to on-field performance - Bruce Eduardo, Linebacker.

"I'm way faster on the pitch"

Where do I start? The Performance Program helped me build a strong off-season. Keeping me sharp, quick and improved my strength and explosiveness. During the season, I switched to the Foundation Program to maintain those gains. As a coach, I know quality programming and this is hands down the best program I've used for field sports - Gloudie Makiese, rugby.

Features

Access to your coaches

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

Programming 4 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

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

Tuesday

Full body strength

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 1 @ 20

Hang powerclean

3 x 3 @ 7.5

Pin squat

3 x 5 @ 7.5

Box Jump

3 x 4

Landmine single leg hip trust

3 x 4 @ 7.5

Weighted eccentric nordic hamstring curl

3 x 4 @ 5.51 kg

Close grip bench press

3 x 8 @ 7.5

Trap bar rows

3 x 8 @ 7.5

Cable crunches

3 x 10

Ab wheel

3 x 10

Stretching series

For Completion

Wednesday

Upper body strength + conditioning

Weighted serratus dips

3 x 10 @ 11.02 kg

Seated cable face pull

3 x 10

Single arm knee supported external rotation

3 x 10 @ 11.02 kg

Push Jerk

3 x 3 @ 75 %

Kneeling medball toss

3 x 1 @ 13.23 kg

Handstand Push-Up

4 x 5

Split stance lateral med ball slam

4 x 3 @ 13.23 kg

Weighted Chin Ups

4 x 6 @ 7.5

Preacher Curl

3 x 8 @ 8

Split Stance Overhead Tricep Extension

3 x 8 @ 8

Thorastic & pec stretch

3 x 0:30

Assault bike intervals

4 x 4 @ 15

Friday

Dynamic effort lower body

Carioca

2 x 10

Cossack squat

1 x 20

Hip circles front & backwards

2 x 10

Quad stretch + rapid response knee tug

2 x 10

Hip pulls + toe pulls

2 x 10

Straight leg marches + airplanes

2 x 10

Hamstring sweeps

2 x 10

Leg swings

2 x 10

90° jumps

4 x 4

Hang Power Snatch

3 x 3 @ 7 %

Squat pulses to vertical jump

3 x 3

Split stance pin squats

3 x 3 @ 75 %

Lateral hurdle jumps

3 x 10

Copenhagen dips

3 x 12

Hipflexor sit up

3 x 10

Kettlebell tibialis raises

3 x MAX @ 17.64 kg

Seated calf raises

3 x 15

Landmine Anti-Rotation

3 x 10 @ 44.09 kg

Straight leg raises

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.

4 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!

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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.

Join Your Virtual Gym

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

Foundation Training Club