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Liftlikelander - Coached performance

Lander Goossens

Weightlifting, Field Sports, Power Sports , Football , Functional Training, Plyometrics, Speed

Coach

Lander Goossens

Stop training like a bodybuilder. Start training like an athlete! This team is built to make you faster, stronger & more explosive. Every phase combines field speed work, Olympic lifts, clusters and complexes with smart strength training to build real, transferable power. This is the exact system I’ve tested on myself and with high-level athletes. No fluff. No wasted reps. Just results.

Get full team access plus direct coach support via messaging, priority feedback on lifts and speed work and faster responses to keep you progressing week after week.

Training is performed at your own risk. By subscribing, you agree to the Terms & Conditions.

$45 / mo

Start My 7-Day Free Trial

You finally know you’re getting better

No more guessing if your training is working. This program is built around real performance tests (40y, 60m, shuttle, lifts, jumps), so you always know where you stand and how far you’ve improved.

Get faster where it actually matters

Acceleration, max velocity and change of direction are trained the right way. Not randomly. You’ll feel the difference in your first step, top speed and ability to cut and stop with control.

Strength that transfers to the field

This isn’t bodybuilding. Every lift is chosen to improve power, stability, and athletic performance so your strength actually shows up where it matters!

Move like an athlete, not a stiff lifter

Mobility, flexibility, coordination and movement prep are built into the program. You'll become smoother, stay healthier and feel more explosive instead of tight and beat up.

You train with a real plan, like a Pro

No random workouts. No wasted sessions. You follow a structured, phase-based system tested by a professional athlete giving you confidence, direction and consistency every single week.

Features

Access to your coaches

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

Programming 6 days per week

6 days a week program designed to develop speed, power, strength, agility, mobility, flexibility and conditioning preparing you for peak performance!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Direct coach access via messaging. Priority feedback on lifts & sprints. Faster response times. No calls, messaging only.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Squat rack, bench, field, dumbells, cones, medicine ball, cones

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

3 point start

2 x 10

20m sprints

4 x 20 @ 95

Sled sprints

4 x 15 @ 20 %

Broad jump

4 x 1 @ MAX

Deceleration prep drill #1

4 x 8

Deceleration prep drill #2

4 x 6

Decelerations

4 x 15

Square drill

4 x 20 @ 75, 75, 90, 90

Stretching series

For Completion

Tuesday

Lower body power

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 1 @ 20

1 pause clean + 1 clean + front squat

4 x 1.1.1 @ 70 %

Clean pull

4 x 5 @ 80 %

Seated box jump

4 x 6

Elevated dumbell split squat

3 x 8 @ 7

Seated single leg box jump

3 x 8

Copenhagen dips

3 x 10

Hipflexor sit up

3 x 10

Stretching series

For Completion

Wednesday

Upper body power

Serratus dip

3 x 10

Dumbell pull over

3 x 10

Band assisted plyo pushups

3 x 6 @ MAX

Barbell bench press

4 x 5 @ 65 %

Incline barbell bench press

3 x 8 @ 60 %

Pendlay rows

4 x 8 @ 6

Single arm dumbell row

3 x 8 @ 6

Thorastic & pec stretch

3 x 0:30

QL extensions

3 x 12

Hyperextensions

3 x 15

Thursday

Max V + 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

3 point start

2 x 10

Wickets

4 x 30 @ 80

20m fly

4 x 20 @ 92

Pogo jumps

3 x 30

Ankle prep drill

2 x 15

Curved sprints

4 x 20 @ 85

Foot fire + speed cut (Stationary)

3 x 6

Speed cut

3 x 2

Tempo run

4 x 100 @ 60

[

Stretching series

For Completion

Friday

Lower body strength

Leg swings

2 x 10

Hip mobility routine

Duck walk

2 x 20

Powerclean

5 x 3 @ 65 %

Front squat

4 x 5 @ 65 %

Barbell RDL

4 x 8 @ 6

Seated broad jump

4 x 4 @ MAX

Eccentric nordic hamstring curl

3 x 6

Single leg wall sit

3 x 0:45

Kettlebell tibialis raises

3 x 20

Standing calf raises

3 x 15

Stretching series

For Completion

Saturday

Upper body strength

Serratus dip

3 x 10

Cable Facepull

3 x 10

kneeling medball slams against wall

3 x 8 @ 13.23 kg

Standing barbell OHP

4 x 5 @ 65 %

Behind the neck smith machine shoulder press

3 x 10 @ 7

Chin ups

3 x MAX

Incline dumbell curls

3 x 10

Overhead tricep rope extensions

3 x 10

Straight leg raises

3 x 10

Hyperextensions

3 x 12

Front rack stretch

3 x 0:30 @ 22.05 kg

Assault Bike

1 x 6 @ 7

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.

Let’s build the athlete you were meant to become.

Get faster. Stronger. More explosive. With Coached Performance, you get full programming plus direct messaging access to me, priority feedback and coaching cues to keep your progress on track. Stop guessing & start improving!

Start My 7-Day Free Trial

The Proof

Paul Rothkopf

European League of Football TE, teammate

Verified Athlete

"“I started Lander’s program this offseason, 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 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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Liftlikelander - Coached performance