Elite Athlete Team

Lander Goossens

Weightlifting, Field Sports, Power Sports , Football , Functional Training, Plyometrics, Speed
Coach
Lander Goossens

The Elite Athlete Team is built for athletes who want to maximize their performance and reach their full potential. The program combines four weekly strength-training sessions with two speed and agility sessions focused on acceleration, deceleration and change-of-direction mechanics. Every workout is designed to help you jump higher, sprint faster, move more efficiently and get stronger. You'll receive ongoing coaching, personalized adjustments and direct support to ensure continuous progress. All training can be done in a standard gym and on the field, with no expensive equipment required. And if you're not seeing the results you're aiming for, we'll keep refining the plan and supporting you until you do.

$99 / mo
Get Elite Athlete Team
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You finally know you’re getting better
No more guessing if your training is working. With real performance testing (40y, 60m, shuttle, lifts, jumps), you’ll see exactly where you stand and how far you’ve improved, with continuous guidance and feedback along the way.
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Get faster where it actually matters
Acceleration, max velocity and change of direction are trained with purpose. You will wil be supported with coaching, cues and adjustments so you keep progressing.
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Strength that transfers to the field
This isn’t bodybuilding. Every lift is built to improve power, stability and performance where it counts.
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Move like an athlete. Not a stiff lifter
Mobility, coordination and movement are built in so you stay explosive, fluid and injury-resistant.
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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
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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
6 days a week program designed to develop speed, power, strength, agility, mobility, flexibility and conditioning preparing you for peak performance!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Direct coach access via messaging. Priority feedback on lifts & sprints. Faster response times. No calls, messaging only.
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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
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, medicine ball, cones
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
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

3 point start

2 x 10

S

20m sprint

4 x 20 @ 95

T

Sled sprints

4 x 15 @ 20 %

U

Broad jump

4 x 1 @ MAX

V

Deceleration prep drill #1

4 x 8

W

Deceleration prep drill #2

3 x 6

X

Decelerations

4 x 15

Y

Square drill

4 x 20 @ 75, 75, 90, 90

Z

Stretching series

For Completion

Tuesday
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 @ 72 %

E1

Clean pull

4 x 5 @ 82 %

E2

Seated box jump

4 x 6

F1

Elevated dumbell split squat

4 x 8 @ 8

F2

Seated single leg box jump

4 x 8

G1

Copenhagen dips

3 x 10

G2

Hipflexor sit up

3 x 10

H

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 @ 70 %

D

Incline barbell bench press

3 x 8 @ 65 %

E

Pendlay rows

4 x 8 @ 7

F

Single arm dumbell row

3 x 8 @ 7

G

Thorastic & pec stretch

3 x 0:30

H1

QL extensions

3 x 12

H2

Hyperextensions

3 x 15

Thursday
Max V + 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

3 point start

2 x 10

S

Wickets

4 x 30 @ 85

T

20m fly

4 x 20 @ 96

U

Pogo jumps

3 x 30

V

Ankle prep drill

2 x 15

W

Curved sprints

4 x 20 @ 85

X

Foot fire + speed cut (Stationary)

3 x 6

Y

Speed cut

3 x 2

Z

Tempo run

5 x 100 @ 60

[

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 @ 68 %

E

Front squat

4 x 5 @ 67 %

F1

Barbell RDL

4 x 8 @ 7

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 face pull

3 x 10

B

kneeling medball slams against wall

3 x 8 @ 13.23 kg

C

Standing barbell OHP

4 x 5 @ 68 %

D

Behind the neck smith machine shoulder press

3 x 10 @ 7.5

E

Chin ups

3 x MAX

F1

Incline dumbell curls

3 x 10

F2

Overhead tricep rope extensions

3 x 10

G1

Straight leg raises

3 x 12

G2

Hyperextensions

3 x 12 @ 22.05 kg

H

Front rack stretch

3 x 0:30 @ 22.05 kg

I

Assault Bike

1 x 8 @ 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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Let’s build the athlete you were meant to become.

With Elite Athlete Coaching, you get more than just programming. You get direct access, priority feedback and continuous coaching to keep your progress on track. Stop guessing. Start performing!

Get Elite Athlete Team
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The Proof
verified-athlete-avatar 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.”"

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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Elite Athlete Team
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