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Performance Athlete

Lander Goossens

Power Sports , Strength & Conditioning, Personal Training, Plyometrics, Track & Field, Speed, Combat Sports, Field Sports
Coach
Lander Goossens

The Performance Athlete program is built to make you stronger, faster and more explosive. Over 12 weeks, you’ll follow a structured system combining 4 strength sessions with 2 dedicated speed & agility sessions, designed to develop complete athletic ability. This isn’t random training. It’s a proven progression used to build strength, improve speed and translate it directly to your sport. All sessions are designed to be done in a standard commercial gym. No fancy equipment needed. And if it doesn't work, we keep going until it does!

$119 / mo
Get Performance Athlete
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Strength that actually transfers
Stop training hard without actually getting faster or more explosive. This program combines strength and speed the right way so your gym work actually transfers to real performance.
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Become more explosive, not just bigger
Break through plateaus and start seeing real progress again! No more doing the same push/pull/leg split with no results... Follow a structured system instead designed to increase all athletic abilities while getting JACKED in the progress.
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No more guessing what to do in the gym
Stop guessing how to combine strength and speed training Everything is planned for you! 4 strength sessions + 2 speed sessions that work together, not against each other.
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Build a body that stays healthy
Constant tightness, small injuries or feeling beat up? This program includes hamstring, groin and core work to keep you durable, resilient and available when it matters most.
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Start training like an athlete
Move beyond bodybuilding-style training and start developing strength, speed and explosiveness that actually matter in your sport. Because training like an athlete is training for life!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell, plates, squat rack, bench, medball, open space
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower body power

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 1 @ 20

D

1 pause clean + 1 clean + front squat

4 x 1.1.1 @ 70 %

E1

Clean pull

4 x 5 @ 80 %

E2

Seated box jump

4 x 6

F1

Elevated dumbell split squat

3 x 8 @ 7

F2

Seated single leg box jump

3 x 8

G1

Copenhagen dips

3 x 10

G2

Hipflexor sit up

3 x 10

H

Stretching series

For Completion

Tuesday
Acceleration + COD

A

Leg swings

2 x 10

B

Hamstring sweeps

1 x 20

C

Straight leg marches + airplanes

1 x 20

D

Dymamic piriformis stretch + toe pulls

1 x 20

E

Hipflexor stretch + hip pulls

1 x 20

F

Hip circles front & backwards

1 x 20

G

Cossack squat

1 x 20

H

Karaoke

1 x 20

I

A - skip

1 x 20

J

B - skip

1 x 20

K

High knees

1 x 20

L

But kicks

1 x 20

M

Straight leg bounds (short)

1 x 20

N

Straight leg bounds (big)

1 x 20

O

Single leg A - skip

2 x 20

P

Alternating fast leg

1 x 20

Q

Build up sprints

3 x 30 @ 50, 75, 90

R

10 meter sprint

4 x 10 @ 95

S

Sled sprints

4 x 15 @ 20 %

T

Shuttle

4 x 1

U

Decelerations

4 x 15

V

Square drill

4 x 20

W

Stretching series

For Completion

Wednesday
Upper body power

A1

Serratus dip

3 x 10

A2

Dumbell pull over

3 x 10

B

Band assisted plyo pushups

3 x 6 @ MAX

C

Barbell bench press

4 x 5 @ 65 %

D

Incline barbell bench press

3 x 8 @ 60 %

E

Pendlay rows

4 x 8 @ 6

F

Single arm dumbell row

3 x 8 @ 6

G

Thorastic & pec stretch

3 x 0:30

H1

Hyperextensions

3 x 15

H2

QL extensions

3 x 12

Thursday
Max V

A

Leg swings

2 x 10

B

Hamstring sweeps

1 x 20

C

Straight leg marches + airplanes

1 x 20

D

Dymamic piriformis stretch + toe pulls

1 x 20

E

Hipflexor stretch + hip pulls

1 x 20

F

Hip circles front & backwards

1 x 20

G

Cossack squat

1 x 20

H

Karaoke

1 x 20

I

A - skip

1 x 20

J

B - skip

1 x 20

K

High knees

1 x 20

L

But kicks

1 x 20

M

Straight leg bounds (short)

1 x 20

N

Straight leg bounds (big)

1 x 20

O

Single leg A - skip

2 x 20

P

Alternating fast leg

1 x 20

Q

Build up sprints

3 x 30 @ 50, 75, 90

R

20m fly

3 x 20 @ 90

S

Wickets

3 x 30 @ 80

T

Hurdle Hops

4 x 6

U

Stretching series

For Completion

Friday
Lower body strength

A

Leg swings

2 x 10

B

Hip mobility routine

C

Duck walk

2 x 20

D

Powerclean

5 x 3 @ 65 %

E

Front squat

4 x 5 @ 65 %

F1

Barbell RDL

4 x 8 @ 6

F2

Seated broad jump

4 x 4 @ MAX

G1

Eccentric nordic hamstring curl

3 x 6

G2

Single leg wall sit

3 x 0:45

H1

Kettlebell tibialis raises

3 x 20

H2

Standing calf raises

3 x 15

I

Stretching series

For Completion

Saturday
Upper body strength

A1

Serratus dip

3 x 10

A2

Cable Facepull

3 x 10

B

kneeling medball slams against wall

3 x 8 @ 13.23 kg

C

Standing barbell OHP

4 x 5 @ 65 %

D

Behind the neck smith machine shoulder press

3 x 10 @ 7

E

Chin ups

3 x MAX

F1

Incline dumbell curls

3 x 10

F2

Overhead tricep rope extensions

3 x 10

G1

Hyperextensions

3 x 12

G2

Straight leg raises

3 x 10

H

Front rack stretch

3 x 0:30 @ 22.05 kg

I

Assault Bike

1 x 6 @ 7

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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The Performance Athlete Program

Start training with purpose and see it show up in you sport!

Get Performance Athlete
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The Proof
verified-athlete-avatar Paul Rothkopf

European League of Football TE

Verified Athlete

"“I started Lander’s program this off-season, 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.”"

verified-athlete-avatar AK Almakki

ELF/GFL linebacker

Verified Athlete

"The program pushed me beyond my limits and taught me what real athletic performance 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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