The same system Dries runs with his one-to-one clients is now self-serve.

You got strong.You also got slow.

For lifters training 3 to 5x a week who are sick of feeling stiff, slow, and heavy. One testing session in your own gym finds the athletic quality holding you back, and your program trains that one.

Start now See how it works

No call to book. One testing session, your program 24 hours later. Cancel whenever.

A member, week one
"I've only ever trained like a powerlifter or bodybuilder. Finally at a point where I'm ready for a new challenge. Sick of being stiff and slow."
Darius, posted in the members' room the day he joined.
Sound familiar

You didn't get worse. You only ever trained one thing.

You've only ever trained like a powerlifter or a bodybuilder, and it shows the second you have to move fast.

Your numbers went up. So did the stiffness, and you feel heavier and slower than the numbers say you should be.

You can't remember the last time you jumped, sprinted or changed direction without something complaining about it.

You know you should train differently. You don't know which part to fix first, so you keep adding to what you already do.

Nobody has ever actually tested you. Not once. Your only scoreboard is the barbell.

It isn't effort, and it isn't your programming discipline. You've been improving the one quality you measure. Everything you don't measure has been getting worse.
Why nothing has worked

Every fix you've tried was a guess.

Every one of them skipped the same step: finding which quality underneath your strength stopped developing. You can't close that gap by working harder at the part you can already do.

Free programs and templates

Written for everyone. Aimed at no one.

A template hands the same sets and reps to a springy athlete and a stiff grinder. It can't train a quality it never measured, so you get better at the program and no better at moving.

More volume, harder sessions

Harder, at the thing you're already good at.

Extra sessions and heavier top sets grow the quality you already own. The one holding you back stays untouched, so all that work buys you is fatigue and a wider gap.

Bolting on jumps and plyos

Right idea, no target.

Box jumps at the end of leg day are a wrong guess. Getting off the floor hard, applying it fast, and reusing the bounce are three different qualities that fail in different ways. Train the wrong one and you've spent a block on nothing.

The actual problem

Nobody ever tested you.

Not once. You've been putting real effort into the wrong problem, because nobody ever put a number on the right one. Test first and the guessing stops.

The GP Method

We find the gap, then we train the gap.

One testing session in your own gym, and what it finds decides the block you get. It's the same system I run with my one-to-one clients, without the waiting on me.

01

We test you properly.

One session in your own gym, 20 to 25 minutes. Four movement tests cold, your warm-up, then five jumps, with the app scoring you through every one.

02

Your jumps pick the block.

Your lowest quality names the gap. Your loaded jump says whether it's short on force or short on speed. Eight directions, and you get assigned the block I wrote for the one you land on, loaded to your strength level.

03

Your strength still gets tracked.

Everything else is built on strength, so it stays on the scoreboard. Eight patterns, scored against targets set from your own bodyweight.

Eight directions. You only train one.

The label is what your block trains, not what you already are. Reading Velocity means force is the part you have, and speed is the part you're about to build.

VelocityYour loaded jump barely drops. Speed is the gap.
01
Verticalcountermovement + squat jump
03
Horizontalbroad jump
05
Reactivedrop jump
07
All-roundno clear gap, or no jumps yet
ForceYour loaded jump collapses. Force is the gap.
02
Verticalcountermovement + squat jump
04
Horizontalbroad jump
06
Reactivedrop jump
08
All-roundno clear gap, or no jumps yet

Nothing stands out, or you've never jumped in your life? You go All-round, which raises every quality at once. Your movement screen sits on the same card, and a poor one outranks every strength score you have.

GP PLATFORMJump Profile
Your direction
Vertical · Velocity
Block 01 of the eight
Jump Score
85 / 100
4 jumps completed
Vertical
83% · your lowest
Countermovement jump 50.0 cm → target 60.0 cm
Horizontal
97%
Broad jump 280 cm → target 290 cm
Reactive
90%
Drop jump off a 30 cm box
Force to Velocityforce-dominant · 20% drop
From your loaded CMJ against your unloaded one
FOOTBALL 28-35%
10%25%40%50%
Football asks for 28 to 35%. I'm at 20%. The block trains velocity to move me into it.
Poor to Elastictypical (EUR 1.11)
From your squat jump against your CMJ
POORELASTIC
Weak link
Vertical power
Named on the card, in words, with the finding written underneath. Retested at week 12, and the retest can change your direction.
Why this block
rowVertical is your lowest quality at 83%, 14 points below your best.
axisYour loaded jump drops 20%, under 28%, so you're force-dominant. Your sport asks for 28 to 35%.
soThe block trains velocity: short contacts and light, fast work.

Jump Profile, straight out of the app. Yours is built from your own jumps.

What you get

Everything that lands in your app.

3 x 4 weeksThree phases in a block
3 to 4Strength sessions a week, plus 1 to 2 optional speed sessions
60 to 75 minA session
Every 12 weeksYou retest, the card redraws
Two tapsSwap any exercise
Tempo playedThe app counts the rep out

A real week inside the app.

Four strength sessions and one optional speed session, every set, rep, tempo and rest already written. Exercises sharing a letter run back to back before you rest.

Upper 1Upper
A1Med Ball Overhead Slam3 x 5 · X · 30 rest
A2Med Ball Rotational Throw - Wall3 x 5 ea · X · 30 rest
B1Overhead Press - BB4 x 3-5 · 2010 · 120 rest
B2Chin Up - Neutral Grip4 x 3-5 · 20X0 · 120 rest
C1Bench Press - From Pins3 x 4-6 · 2110 · 10 rest
C2Curl - DB Incline3 x 6-8 · 2010 · 150 rest
D1Extension - Mid Pulley2-3 x 12 · 2010 · 30 rest
D2Lateral Raise - Cable2-3 x 12 · 2010 · 30 rest
Lower 1Lower
A1Speed Skaters3 x 5 ea · 30 rest
A2Crossover Bounds3 x 1L ea · 60 rest
B1Bulgarian Split Squat - Yielding Isometric3 x 5/5/5 · 10 rest
B2BB Back Squat - B Stance3 x 5 · 3010 · 150 rest
C1Deadlift - Trap Bar - B Stance3 x 5 · 20X0 · 10 rest
C2RDL - B Stance - Landmine3 x 6 · 2210 · 150 rest
D1Copenhagen Plank - Bent Knee2 x 30sec ea · 10 rest
D2Dead Bug - Weighted2 x 10 ea · 120 rest
Upper 2Upper
A1Med Ball Chest Pass3 x 5 · X · 90 rest
A2Bench Press - BB3 x 1/1/1/1 · 20X0 · 150 rest
B1Dip - Weighted3 x 6-8 · 2010 · 10 rest
B2Straight Arm Pulldown3 x 6-8 · 2012 · 150 rest
C1High Incline Press - DB2 x 12-15 · 2010 · 10 rest
C2Row - DB Prone2 x 12-15 · 2010 · 10 rest
C3Banded Med Ball Rotation2 x 5 · 2010 · 150 rest
D1Assault Bike - Intervals2-3 x 3 min
Lower 2Lower
A1Single Leg Hops3 x 10m · 30 rest
A2Split Squat Hops - Deep Tier3 x 10-15 · 60 rest
B1Clean Complex - Catch Depth Progression2 x 3 · X · 90 rest
C1Clean - Hang Power (Hip)3 x 3-5 · X · 10 rest
C2Approach Jump3 x 3 · X · 150 rest
D1Box Squat - Safety Bar3 x 5 · 11X0 · 10 rest
D2Pendulum Squat3 x 6-8 · 3010 · 150 rest
E1Back extension - Horizontal DB2 x 12-15 · 2010 · 10 rest
E2Leg Extension2 x 12-15 · 2011 · 10 rest
E3Med Ball Series2 x 10/10 · 120 rest
AccelerationSpeed
Warm up · 10 m each
Knee Hug, Glute Stretch, Quad Stretch with ReachOpen the Gate, Close the Gate, SLRDL to Lunge, Hamstring SwipesLateral Lunge with Hop, Pogo, Backward Pogo, Lateral PogoA March, A Skip, A Hop, High Knees
A1Broad Jump - SL3 x 2 each · X · 30 rest
A2Standing Triple Jump3 x 2 each · X · 30 rest
A3Bounds - LRLR3 x 20 m · X · 180 rest
B1Sled Resisted Sprints4 x 10 m · X · 180 rest
B2Sprint - 5–20m4 x 20 m · X · 240 rest
C1Sprint Float Sprint3 x 10-20-10 m · X · 240 rest

This is my own training right now, so yours will not look like this. It will be built the same way: the same structure, aimed at your direction, at your level, around the days you actually train. The fifth one is the acceleration session from the members' room, which is optional and which I am running this block.

In the members' room

Two optional speed sessions, swapped every four weeks. One acceleration, one top speed, written out rep by rep with the warm-up in front of them. They sit next to your own training, they do not replace it, and one a week is plenty if you are already lifting three or four times. Do one, do both, or do neither.

Not just a program, but a platform.

NUTRITIONToday
PortionsMacros
Perform · 4 meals
Training dayRest
Proteinpalms
3/5
Carbscupped hands
7/12
Vegetablesfists
4/6
Fatsthumbs
2/6

Tap a box each time you eat that portion. No logging, no grams.

Your hand is the scalePalms, cupped hands, fists and thumbs, and the targets shift on rest days by themselves. Rather count grams? Switch the same tracker to macros yourself, any day, without losing what you've already logged.
SELF HUBPersonality
Your personality type
The Bulldozer
Intensity

You are built for intensity. You thrive on heavy loads, grinding effort, and dominating outcomes. Frequency and load are your tools. Volume and variety drain you.

Your top recovery tip

You recover from hard training faster than almost anyone, but your high drive runs you hot. Protect sleep and downtime so the intensity doesn't tip into burnout.

Your top 3 supplements

› Creatine, 5g a day. Backs up your heavy, low-rep strength work.

› Caffeine before training, not late in the day.

› Magnesium before bed. Your high drive burns through it.

How you respond to trainingFive types. Yours changes the recovery, the nutrition and the supplements you are told help you perform better.
PROGRESSWorkout PRs
Workout PRs (last 12 weeks)Show all-time
Pin Zercher Squat - BB e1RM237 lbsyesterday
RDL - BB e1RM230 lbsyesterday
Row - DB Prone e1RM90 lbsyesterday
Deadlift - Trap Bar e1RM369 lbs6 days ago
Lunge - Reverse BB e1RM186 lbs6 days ago
Proof, not luckEvery PR is found for you, straight from the sets you logged.
See the two plans
After you join

Your first week, and the twelve after it.

No waiting around to find out what you paid for.

Minute 1

You're in

Password, then four dropdowns. No call to book.
First gym day

You test yourself

20 to 25 minutes. Four movement tests cold, warm-up, five jumps.
Same evening

Your card is drawn

Your direction, your scores, and the reasoning written out.
Within 24 hours

Your block lands

I read your session and assign the block for your direction, at your strength level.
Weeks 1 to 12

Three phases of four

Same direction the whole way. Each phase asks for more than the last.
Week 12

You test again

Same session as day one. A new lowest quality means a new direction.

The tests are cold on purpose. A warm-up buys you range and hides the restriction the screen exists to find. Week 12 runs the same session in the same order, which is the only way two sets of numbers can be compared.

Start now
Coach Dries
Why Dries

I trained to get strong and big, and it left me tight, heavy, and slow.


For years, I chased a lean, muscular physique and the big three. The numbers went up, and so did everything I didn't want. I got even tighter. I felt heavy and slow. And eating for that size pushed my gut health further in the wrong direction. I was "strong," and I'd never felt less athletic.

Then I spent a block prepping athletes whose whole career came down to how they moved on one day. Nothing about my big three mattered in that room. What mattered was how fast they could apply force, how they landed, how they changed direction. It put my own weak links right in front of me. I'd built one quality, big-three strength, and ignored the rest. So that's what I changed: strength isn't just the big three, it's athletic, it's unilateral, and the big three.

But here's where it really matters. I took everything and applied it to myself and my clients. I'm not stronger on the big three than I was. But I'm faster, more explosive, more mobile, and more athletic than I've ever been, and my gut is in a much better place. And the results my clients achieved. Issues that I couldn't seem to figure out suddenly all made sense.

That's the GP Method: I find the weak link holding you back, whatever it turns out to be, and point your training straight at it.

MSc Strength & Conditioning @ ALTIS (in progress) EXOS Performance Specialist Pre-Script Level 3 Mentorships across North America & Europe Nutrition and health coaching credentials
Real results

What happens when you train the cause.

These are my coached clients, running the exact system that is inside the membership.

Peter S.101 kg, and he'd never trained jumping. Same countermovement jump, 12 weeks apart.
Before · 23.0 cm
After · 30.7 cm
Countermovement jump
23.0→30.7 cm
+7.7 cm
Squat jump
21.3→28.6 cm
+7.3 cm
Vertical quality
57%→77%
against his own target

Both clips are his own test attempts, filmed 12 weeks apart and measured in the app from the video. Same athlete, same phone, same rules for what counts.

From Peter's weekly check-in
It felt really good, I felt stronger and more in shape cardio wise this week for sure.
Coach noteAnd his bench went up to 102 kg for reps in the same block, a PR he wasn't even chasing.
Lee M.Weekly check-in, submitted Sunday 5 Jul
Training & Recovery
How did your training feel this week overall?
Training felt really good. Workouts are short but challenging. I'm sore the next day but very manageable. Even on days where I feel slow and sluggish I can still complete the workout without being over exhausted afterwards. Program design is top notch.
Open
Anything else you want your coach to know this week?
Love your program so far. Very precise and well thought up.
BeforeBefore
AfterAfter

Post-ACL surgery, a full rebuild. We profiled what the knee had cost him, trained it back in order, and worked his nutrition alongside it. He's racing Hyrox now.

A
28, post-ACL reconstruction
Full return to training · racing Hyrox · gut issues resolved
Coached one-to-one by Agathe at GP

Fast on the pitch but weak in the gym, and held back by knee pain. We profiled the weak links behind it, built his strength around them, and a few months later the knee pain was gone and his performance had moved with it.

M
Soccer player
85 kg × 2 front squat · +20 kg × 3 weighted chin-ups · knee pain gone · in 6 months
Coached one-to-one by Dries

These are one-to-one coached clients. Members run the same system self-serve: same profiles, same weak-link logic, same app, without the weekly coach check-in. Member results go here as soon as the first members have them.

The best version of your body isn't behind you.

One testing session, a program built for what it finds, and 14 days to change your mind.

See the two plans
Self-serve, not stripped down

Four things members get that coached clients don't.

Coached clients get their strength, power and speed written around them and changed week to week. That's GP Core, and it's a different service. Here you get the block for your direction at your strength level, plus four controls they don't have.

Testing

You run your own tests

You run every profile yourself, in your own gym, at every 12-week retest. No booking, no waiting on my calendar.

Coached: I run them with you
Your program

You can swap any exercise

Keep the pattern, change the exercise. Two taps when the rack is taken or something hurts.

Coached: they cannot touch their program
Tracking

You build your own check-in

Up to eight daily trackers, from sleep and stress to load and pain. Yours to change any day.

Coached: I lock the board
Community

You get me in the members' room

Ask about your block or a session that went badly, and the answer comes from me in front of everyone.

Coached: one coach, one inbox
Pricing

Two options. No hidden costs.

Same program, same coach, same full access on both. The 12-week plan simply runs one full block, start to retest, which is why it costs less.

Flexible
€59
every 4 weeks, 13 times a year · cancel anytime
Start with one phaseFour weeks is one training phase. No lock-in.
Start now
Best value
12 weeks · one full block
€129
every 12 weeks · cancel anytime · about €43 per 4 weeks
Your retest is at week 12This plan runs one full block, start to proof. Save €48.
Start a full block
14 days, money backJoin, run your testing session, start your first week. Not worth continuing? Message me inside 14 days and I refund you in full, no friction.
Nutrition Mastery course
Included with both plans

The full Nutrition Mastery course, free

Six lessons on what actually moves the needle: protein done right, getting lean without losing power, eating to recover, supplements worth buying, and making it stick. It's in your library the day you join, on either plan.

€29Free
Everything included in both plans

Performance

  • ✓A block assigned for your direction and your strength level, or All-round if nothing stands out
  • ✓Force, Movement, Jump and Conditioning profiles, run every 12 weeks
  • ✓Your ARC Profile, redrawn at every retest
  • ✓Workout logging, PR tracking and exercise swaps
  • ✓A warm-up written from your own movement screen

    • Health

  • ✓Hand portions or macros, your pick, with a daily tracker
  • ✓Sleep, bodyweight and girth tracking
  • ✓A daily check-in board you build yourself, up to eight trackers
  • ✓Pain map to log what hurts, where, and whether it's shifting

    • Self

  • ✓Personality profile: your type, and how to train, eat and recover for it
  • ✓Breathwork, meditation and quick resets
  • ✓Goals and daily habits you set yourself

    • Community

  • ✓The members' room, with me in it
  • ✓Two optional speed sessions, swapped every four weeks
  • ✓Coach answers in front of everyone, so nobody asks twice
  • ✓Your course library, with Nutrition Mastery included

    • Questions before joining? DM me on Instagram · @driesgrossen

    14-day guarantee. If it's not right for you, you get your money back.

    Join, run your testing session, and start your first week. If you don't think it's worth continuing, for any reason, message me within 14 days and I'll refund you in full. No friction. I'd rather know why it wasn't the right fit than keep money I didn't earn.

    Questions

    Answered with clarity.

    This doesn't sound like the training I'm used to. Is that right?
    Yes. If you came from powerlifting or bodybuilding it's going to feel strange for a few weeks, and I'd rather tell you now than have you decide something's wrong in week three. Some of it will feel too easy. Jumps, throws and single-leg work don't leave you wrecked, and they are not meant to: that quality is produced fresh, and grinding it produces nothing. Some of it will feel harder than the weight suggests. A light split squat can be brutal when the position is the limiter rather than the load, and that's usually the exact position you've been avoiding for years.
    I'm already strong. Is this going to be too basic?
    Strong lifters are exactly who this catches. Nothing here is a fixed standard: every target is scaled to you, and you're scored against the next level up from where you already sit, so the bar moves as you do. And strength isn't what decides your block. A big squat with a loaded jump that barely drops tells us force is the part you already have and speed is the part you're missing, which is a completely different block from the one a weaker athlete gets.
    You've never seen me lift. How can you write my program?
    I don't have to. You test yourself, in your own gym, on protocols the app walks you through with a video and a clear rule for what counts. Four movement tests and five jumps, 20 to 25 minutes. That session plus your intake is what I read before I assign your block. Be clear on what that means: you get the block I wrote for your direction, loaded to your strength level, not a program written around you from scratch. That is GP Core, and it is a different service.
    Do I actually get to talk to you?
    In the members' room, yes, and that's where I answer. Straight answer on what this is not: there's no private inbox, no weekly check-in and no form-check video review. Those are GP Core. What you get from me directly is the part that decides your training. I read your testing session and assign the block for your direction at your strength level, and I do it again at every retest.
    What if I want to jump higher or get faster specifically?
    Then you're in the right place, because jumping is what this routes on. Your jumps decide which block you get assigned, and your card names the quality it is pointed at. Mine says vertical power, with my countermovement jump sitting at 83% of its target and the reasoning written out underneath it. Sprinting is in here too, as two optional speed sessions in the members' room, one acceleration and one top speed, swapped every four weeks. They run next to your block instead of replacing it, and one a week is plenty if you are already lifting three or four times. Here is the honest line between the two services. In the membership you get the block I wrote for your direction, at your strength level, the same one everyone who lands there gets. In GP Core your strength, power and speed are written around you, week to week, with your sprint mechanics coached and the whole plan changing as you respond. Different service, different price, and if that is what you want, take that one.
    Do I need to be able to jump?
    No. If you've never jumped, or nothing in your testing stands out as clearly lowest, you go to All-round, which raises every quality at once for 12 weeks and gets you to a retest with real numbers and a real direction. The point of the session is to find out, not to pass.
    What equipment do I need?
    A normal gym covers it: a barbell, dumbbells, a rack, and somewhere to pull. You can swap any exercise in the app in two taps if the machine's taken or you don't have it. The jump work needs a few metres of clear floor and, for the drop jump, a firm box. You pick 30 cm or 45 cm once and stay on it for good, because a rebound off a different height is a different number and wouldn't be comparable to your own retest. The optional speed sessions want about 30 m of clear ground and a sled, and both have a swap written in if you have neither.
    How long until I see results?
    Your weak link starts moving in the first four to eight weeks. The bigger, measurable change shows at your first retest in week 12, the earliest point the numbers actually say something. Anyone promising faster is selling something.
    Can I cancel, and what happens if I do?
    Cancel any time, from either plan. You keep access until the period you've paid for runs out, so nothing disappears the day you cancel. Inside the first 14 days you get your money back in full. Your profiles and your training history stay on your account if you come back.

    You haven't peaked. You've only ever trained half of what you are.

    One session names the half you've been missing. One block trains it. Every 12 weeks you test again, and the target moves.

    Start now

    From €59 every 4 weeks. Cancel anytime. 14-day money back.

    Coach Dries · GP Method
    Privacy Policy

    Last updated 22 July 2026. Grossen Performance (Coach Dries) is responsible for the data described here. Contact [email protected].

    What is collected. When you visit: technical data such as IP address, browser, device and pages viewed, plus the advertising identifiers below. When you join: name, email and billing details, with card details going directly to Stripe and never stored by Coach Dries. When you use the app: the training and health information you enter, including lifts, sets and reps, test results, measurements, check-in answers and goals. When you email: the content of what you send.

    Why. To run your membership and build your program, to take payment and handle refunds, to send membership email and marketing email you asked for (every marketing email has an unsubscribe link), and to measure how this page performs.

    Who it is shared with. Only the services needed to run the business: Stripe for payments, MailerLite for email, Leadpages for hosting this page, Supabase and Cloudflare for the GP Platform app and its data, and Meta through the pixel on this page for advertising measurement. Your training data is never sold and never shared with other members.

    Cookies and the Meta pixel. This page runs the Meta pixel, which sets cookies and reports page views back to Meta so ads can be measured. You can block it in your browser or through your Meta ad preferences without losing access to anything here.

    How long. Your account and training history are kept while your membership is active, and afterwards so your profiles are still there if you come back. Ask for deletion at any time and it is removed. Payment records are kept as long as tax rules require.

    Your rights. You can ask to see, correct, export or delete your data, and withdraw consent for marketing email at any time. Email the address above and it is handled within 30 days.

    The GP Method is not intended for anyone under 16. If this policy changes, the date above changes with it.

    Terms

    Last updated 12 August 2026. These terms cover the GP Method membership, sold by Grossen Performance (Coach Dries). Joining means you accept them.

    What you are buying. A membership to the GP Platform: a periodised training block matched to your Jump Profile and goals, the Force, Movement, Jump and Conditioning profiles, workout logging and PR tracking, the nutrition and check-in tools, the Self Hub, the members community and your course library. Blocks are written for your direction by Coach Dries after reading your testing session, not generated automatically. Fully bespoke one-to-one coaching is a separate service (GP Core and Prime).

    Price and billing. €59 billed every 4 weeks until cancelled, which is 13 payments a year. €129 billed every 12 weeks until cancelled. The Nutrition Mastery course is included on both. Payment is taken through Stripe, prices are in euros, and renewal is automatic unless you cancel first.

    Cancelling. Cancel at any time. You keep full access until the end of the period you have paid for and you are not billed again. Your profiles and training history stay on your account if you come back.

    14-day guarantee. If you do not think it is worth continuing, for any reason, message within 14 days of your first payment and you get a full refund.

    Your account. Your login is for you. Do not share it, and do not redistribute, resell or republish the programs, courses or profile results. You keep ownership of the data you enter and hold a personal, non-transferable licence to use the content while your membership is active.

    Health and training risk. Strength training carries risk. The GP Method is coaching and education, not medical advice, and nothing in the app diagnoses or treats a medical condition. Check with a doctor before starting if you have an injury, a health condition or any doubt. You train at your own risk and are responsible for your own technique and load selection.

    What is not promised. Results depend on your training, recovery, nutrition and consistency. Client results shown on this site are real and individual, and are not a guarantee of what you will achieve.

    Account termination and changes. Access may be ended, with a pro-rata refund of any unused paid period, if an account is shared, content is redistributed, or a member behaves abusively toward the coach or the community. These terms and the price may change; existing members are told by email before a price change applies.